Supplements for energy and fatigue
Iron, B12, CoQ10, and where 'energy' supplements actually help.
True nutritional fatigue typically traces to iron deficiency (test ferritin first), B12 deficiency (especially after 50 or on metformin/PPI), or vitamin D deficiency. CoQ10 ubiquinol helps statin-related fatigue and muscle aches. Caffeine 3–6 mg/kg has the most consistent acute energy data. Adaptogens (rhodiola, ashwagandha) help adaptation to chronic stress more than acute energy. Avoid: pre-workout stimulant blends with proprietary formulas — many contain undisclosed amphetamine analogues.
88
Vitamin B1 (Thiamine, clinical)
86
Vitamin B1 (Thiamine)
86
Vitamin B2 (Riboflavin low-dose)
86
L-Theanine + caffeine (cognitive stack)
82
Vitamin B12
80
L-Carnitine
74
Niacinamide (nicotinamide)
74
B-complex (balanced)
72
MCT oil (medium chain triglycerides)
71
Beta-Alanine
71
Magnesium malate
70
Iron
70
Riboflavin (Vitamin B2)
70
Phosphorus
70
Adenosylcobalamin (dibencozide)
69
CoQ10 (Ubiquinol)
69
Caprylic acid (C8 MCT)
69
Capsinoids (CH-19 sweet pepper)
68
Taurine
68
Pantothenic acid (Vitamin B5)
67
Theacrine (TeaCrine)
67
Bilberry extract
65
TTFD / Allithiamine (fat-soluble B1)
64
Rhodiola rosea
64
Niacin (Vitamin B3)
Educational reference, not medical advice. Discuss any supplement change with a qualified clinician before acting on this list.