SUPPLEMENTS FOR ENERGY: A SCIENTIFIC GUIDE TO COMBATING FATIGUE
NEW DELHI, India – August 7, 2025: Life moves fast these days, and feeling tired all the time is a common problem. Eating well, sleeping enough, and exercising are super important, but some studies show that certain supplements might also help when you’re constantly dragging. These supplements, from basic vitamins to plant extracts, can tackle hidden problems and get your body making energy the way it should.
IMPORTANT NOTE: Before you start taking anything new, talk to a doctor. Tiredness can be a sign of something serious. Also, supplements can mess with your meds or might not be right for everyone.
Here are 11 supplements that research suggests can give you an energy lift:
1. B Vitamins (Vitamin B12, B Complex) The B vitamin group is super important in helping your cells make energy. They help turn food into fuel. Vitamin B12 helps make red blood cells, which carry oxygen. Not having enough can cause anemia, which makes you tired. B complex supplements provide all these vitamins for the best result.
2. Iron Not having enough iron, which can lead to anemia, is a big reason people feel tired, especially women, vegetarians, and vegans. Iron is a key part of hemoglobin, which carries oxygen in red blood cells. Low iron means less oxygen to your cells, making you feel weak.
3. Magnesium It’s involved in tons of things, including turning food into energy. Low magnesium can cause muscle weakness. Taking magnesium can help your body use glucose and oxygen to produce the primary source for your cells, resulting in more results.
4. Coenzyme Q10 (CoQ10) This is in all your cells, especially in places that need a lot of energy, like your heart. It helps the cell’s powerhouses make energy. Studies have found that CoQ10 can really cut down on fatigue, especially for those who are always tired.
5. Vitamin D You need sunshine to make it. It’s important for muscles and can really change your mood and energy. Not having enough has been linked to tiredness and weak muscles. Lots of adults don’t get enough sun and could use a supplement.
6. Creatine Athletes like it. It’s an amino acid that stores energy in muscles. It helps you recharge quickly, so it’s useful for short, intense workouts. If you get tired during exercise, creatine can help you recover and keep going.
7. Ginseng It’s been studied for its ability to fight fatigue. It’s often called an adaptogen because it helps your body handle stress. Studies show it can improve your mental and physical performance and make you feel less tired.
8. Ashwagandha It’s another adaptogen that helps you deal with stress by lowering cortisol, a stress hormone. By reducing stress, it can help fight fatigue and improve your sleep, which gives you more energy during the day.
9. Nicotinamide Riboside (NR) It’s related to Vitamin B3. It’s a precursor to NAD+, which is important for cells and energy. NAD+ gets worse as you get older, so taking NR might help boost it through the action of supporting cell health and keeping age-related fatigue under control.
10. L-Theanine Found in green tea, L-theanine can help you relax and think more clearly. When you mix it with caffeine, it can make you more energetic and focused without the jitters or crash. It helps you relax without making you sleepy.
11. Iron + Vitamin C Vitamin C helps you absorb it better. That’s why a lot of iron supplements include vitamin C. Eating vitamin C foods like citrus with iron can help you get the most benefit out of it and fight iron-related fatigue.
The Big View: Supplements Aren’t the Whole Answer
These supplements can help with energy and tiredness, but they aren’t a fix for bad habits. Doctors say the first thing to do is make sure you don’t have a medical problem, eat a good diet, sleep enough, and reduce stress. Supplements are best at a time you need them.
