Best Energy Supplements for Chronic Fatigue

Written by: Jillian Kubala, MS, RDN
Medically reviewed by: Nesochi Okeke-Igbokwe, MD, MS

Picture this: You’re eating well, staying hydrated, getting good sleep—and still exhausted all of the time. If you’ve ever dealt with the frustration of persistent low energy, you’ve come to the right place. For some women, ongoing fatigue is linked to low levels of key nutrients such as iron, vitamin B12, vitamin D, or magnesium. These deficiencies can slowly drain energy, leading to fatigue you can’t seem to shake. Here we’ll help you identify what your body needs, from dietary tweaks to supplement options, to start feeling energized again. 

Chronic, or persistent, fatigue is far more common than most people realize. Women in particular experience feelings of fatigue and exhaustion at nearly twice the rate of men. The culprit is often a combination of factors, including stress, hormonal changes, and low levels of certain nutrients. 

When fatigue lingers despite adequate rest, sleep, and fuel, there may be other factors at play, such as low or deficient levels of key nutrients that play critical roles in energy. This guide explains common reasons you might feel low on energy, explores the best energy supplements for chronic fatigue, and covers simple lifestyle habits that can support long-term energy. 

Before you supplement: Rule out common causes

Before adding supplements to your routine, it’s a good idea to take a step back and consider what may really be behind your low energy. “From a functional and longevity medicine perspective, fatigue often reflects metabolic inefficiency, meaning that the body’s cells are unable to generate energy effectively,” explains Julie Russak, MD, board-certified dermatologist and physician with Veracity. 

While supplements can be helpful for many women struggling with low energy, it’s essential to evaluate your current diet, lifestyle factors, and underlying medical conditions that could be contributing to persistent fatigue. A healthcare provider can help you get to the bottom of your fatigue by running necessary bloodwork and ruling out potential causes.

According to Russak, some common causes of fatigue include:

• Lack of sleep: Sleep debt can drain energy. Even mild, chronic sleep loss can significantly reduce daytime alertness and contribute to fatigue.

• Unmanaged stress: While stress is a normal part of life, chronic high stress can leave you feeling mentally fatigued and physically exhausted.

• Diet issues: Skipping meals, not eating enough calories, and/or relying on highly processed foods, can sap energy and contribute to nutrient deficiencies that cause fatigue. 

• Inadequate water intake: Staying hydrated is crucial for feeling your best and staying energized. After all, water is needed for all of the cellular functions necessary for energy production. 

• Medical conditions: Some conditions, like hypothyroidism, diabetes, depression, and autoimmune disorders, are linked to persistent tiredness. 

• Medications: Certain medications, including antidepressants, may also contribute to fatigue.

• Nutrient deficiencies: Low levels of nutrients like vitamin B12, iron, vitamin D, and magnesium are linked to chronic fatigue.

Energy fundamentals: Lifestyle tips to combat fatigue

Energy supplements can give you a boost, but they work best when paired with healthy habits. Real, lasting energy comes from balanced meals, regular movement, and good sleep. Here are some practical ways to tackle fatigue and support your body’s natural energy.

• Start the day with natural light: Exposure to morning sunlight supports a balanced circadian rhythm (your body’s internal clock)—which in turn may help you feel more alert and energetic throughout the day.

• Incorporate daily movement: Daily movement, whether it’s going for a long walk or taking a pilates class, does so much good for the body: improving circulation, boosting oxygen delivery to your muscles and brain, and enhancing your overall mood. All of the above impact energy levels. Aim for a mix of cardio and resistance training for the most benefits.

• Get protein and fiber at every meal: Including protein and fiber-rich foods with meals stabilizes blood sugar and helps promote steadier energy levels. Protein powder is a good option, too, if you struggle to meet your daily needs through diet alone.

• Stay hydrated: Everyone’s hydration needs are different, but as a general guideline, the National Academy of Medicine recommends about nine cups of total fluids per day for women and 13 cups for men, including water and hydrating foods like fruits and vegetables.

• Prioritize quality sleep: The National Sleep Foundation recommends that adults get between seven and nine hours of sleep each night. Going to bed and waking up around the same time every day and practicing sleep hygiene, such as avoiding stimulants like caffeine before bed, can help you get better sleep. 
  
  

What actually helps promote energy: Evidence-supported options

The following essential vitamins and minerals, herbs, and antioxidant compounds have some evidence supporting their role in helping to promote energy and/or reduce fatigue. They can be particularly beneficial when your levels are low, or your dietary intake isn’t enough to meet your needs.

Essential nutrients 

Iron: Iron is essential for delivering oxygen to tissues and producing cellular energy. Low iron, especially in women with heavy periods or limited dietary intake, can contribute to fatigue. Supplementation should be guided by lab testing to correct deficiency safely.

Vitamin B12: B12 is crucial for energy metabolism and nervous system function, and low levels of it can leave you feeling drained. To find out if supplementation may be appropriate for you, it’s important to have your doctor check your levels. 

Vitamin D: Low vitamin D may impair mood, mitochondrial function, and sleep quality, all of which affect energy. Correcting deficiency through supplementation can help improve fatigue. Once low levels are repleted through supplementation, your doctor may recommend a lower, maintenance dose for long-term support. 

Magnesium: Magnesium supports hundreds of enzymes involved in energy production and helps regulate sleep and the body’s stress response. Supplementing with magnesium glycinate or citrate may improve sleep quality, indirectly boosting daytime energy. (Magnesium citrate is a key ingredient in Metabolism Ignite, for its ability to help improve sleep and support energy levels.)

Omega-3 fatty acids (EPA/DHA): Omega-3 fatty acids may help combat fatigue by reducing inflammation and supporting brain and mood health, which may enhance overall energy levels. Omega 3 Super+ provides 1,900 mg of omega-3s per serving to help promote sustained energy.

Adaptogenic herbs

The following adaptogenic herbs are thought to help support energy levels by modulating the body’s stress response and neurotransmitter activity.

Rhodiola rosea: Rhodiola may help improve energy levels by supporting the body’s stress-response system and balancing key neurotransmitters, including dopamine and serotonin. Some research suggests that rhodiola supplements can help reduce fatigue symptoms in people under stress. Rhodiola is typically taken in the morning or early afternoon to help support energy throughout the day.

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• Rhodiola Rosea Root extract supports the nervous system to help enhance mental clarity and improve sleep cycles.
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• Micronutrient Blend includes vitamin B12, which is essential for energy metabolism.

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Panax ginseng: Ginseng contains compounds called ginsenosides that may support mitochondrial function and influence mood-regulating neurotransmitters. Small studies suggest ginseng supplements could help reduce fatigue, including fatigue caused by diseases like cancer and multiple sclerosis (MS), but overall evidence is limited and inconsistent.

Ashwagandha: Ashwagandha, a key ingredient in Cortisol Calming, is an herb that may help reduce fatigue by supporting mitochondrial function, improving oxygen utilization, and regulating stress hormones like cortisol. It’s been shown to reduce self-reported fatigue in some studies, though more research is needed to confirm its effectiveness.

Supplements with antioxidant properties

Creatine monohydrate: Creatine is a naturally occurring compound found in muscles, the brain, and certain foods that helps replenish ATP, the body’s main cellular energy source. Supplementing with creatine may help boost muscular energy and improve exercise performance. 

CoQ10 (ubiquinol): CoQ10, short for coenzyme Q10), supports mitochondrial function and low levels can contribute to fatigue. Research suggests that CoQ10 supplements may help improve energy in healthy people and in people with chronic fatigue syndrome (CFS), a condition that causes profound fatigue. 

Acetyl-L-carnitine (ALCAR): Acetyl-L-carnitine (ALCAR) is an amino acid that plays an important role in energy production and promotes nervous system function. Research suggests that ALCAR supplements may help reduce fatigue and improve cognitive and physical performance in some populations, including older adults. 

Energy supplements to skip

Not all products promoted for improving energy are helpful, or safe. Some provide little benefit, while others can negatively affect your health. Here’s what to watch out for:

• Stimulant blends: Though energy drinks and other stimulant products may be tempting when you need a quick boost, many contain high doses of stimulants, like caffeine and guarana, that can lead to side effects like anxiety, jitteriness, and insomnia in sensitive people.  

• High-dose B complexes: While B vitamins are key for energy production, more doesn’t always mean better. Very high doses of certain B vitamins like niacin can cause flushing or nausea, while high doses of B vitamins like pyridoxine can lead to nerve damage over time. 

• Products labeled as “cures”: Be cautious of any supplement claiming to “cure” fatigue or related conditions like long COVID or chronic fatigue syndrome. Fatigue usually stems from many contributing factors, and there’s no single supplement that can fix it on its own.

• Unclear proprietary blends: When choosing supplements, it’s best to avoid products that don’t list exact ingredients or their amounts. Knowing how much of each ingredient is delivered per dose helps you and your healthcare provider gauge safety and effectiveness.

• Sugar-heavy gummies: Some gummy supplements can contain several grams of added sugar per serving, which can negatively impact blood sugar levels and harm dental health over time.  

• Overlapping supplements or formulas: Doubling up on multiple multivitamins or combining certain energy supplements can easily push certain nutrients  above safe limits. 

To stay safe, review your supplement routine with a healthcare provider. This is especially important if you take medications or have existing health conditions.

Buying guide: How to choose vitamins for energy and fatigue

When it comes to picking supplements to help with energy, quality, transparency, and safety matter. “Look for transparency and data over hype,” said Russak. 

Here’s what she recommends when shopping for vitamins for energy and tiredness:

• Look for third-party testing: Russak urges her patients to choose supplements that carry certifications from reputable organizations like USP (United States Pharmacopeia), NSF (National Sanitation Foundation), or Informed Choice. These independent verifications can help you stay safe by confirming that the product contains exactly what the label says. 

• Check ingredient forms and dosages: Opt for products that clearly list the form and dose of each ingredient. Russak recommends bioavailable forms of nutrients, like methylated B vitamins and chelated minerals, as well as products that deliver clinically relevant doses. 

• Match your dietary needs and sensitivities: Before buying supplements for fatigue, double-check that the product aligns with your dietary preferences and is free of common allergens like soy, dairy, or wheat if needed.

• Evaluate serving size and cost: Some supplements require several capsules per serving to reach recommended doses, which can be a hassle if you don’t like swallowing pills. Plus the cost of supplements can add up over time, which is why choosing a supplement within your budget is key.
  
  

How to use supplements safely and effectively 

To get the most out of your supplements while avoiding wasting money or overdoing it on products, Dr. Russak recommends keeping these simple tips in mind:

• Test, don’t guess: Ask your healthcare provider for a baseline nutrient and hormone bloodwork panel before starting new supplements so you know what your body actually needs.

• Build on healthy habits first: Supplements work best when paired with a healthy diet and lifestyle, quality sleep, and stress management.

• Check in and adjust: Reassess your supplements every few months to make sure your routine still fits your needs.

• Start small: Unless your healthcare provider recommends otherwise, start with lower doses and increase slowly as needed.

• Time it right: Take energizing nutrients like B vitamins or CoQ10 in the morning, and restorative ones like magnesium or adaptogens in the evening.
  
  

Special considerations for chronic fatigue syndrome and post-viral fatigue

Chronic fatigue syndrome (CFS), is a complex condition that causes extreme fatigue that doesn’t improve with rest.  

Post-viral fatigue syndrome is also characterized by extreme fatigue, as well as pain and sleep disturbances that develop after a viral infection. This condition may last for weeks, months, or even years after the virus resolves.

If you’re managing CFS, post-viral fatigue, or another medical condition that causes fatigue, like MS or cancer, it’s critical to understand that supplements may not help with persistent exhaustion. 

While supplements can be effective in some cases, chronic fatigue often requires a more comprehensive approach that may include medical treatments or medication. Partner with your healthcare provider to assess your needs and create a safe and personalized treatment plan.

Working with a healthcare provider on low energy

Russak warned that persistent fatigue that doesn’t improve with rest can signal deeper issues like thyroid dysfunction, nutrient deficiencies, or more serious health conditions.  

If you’re dealing with persistent fatigue, Russak suggests discussing lab tests with your provider, including thyroid function, cortisol, ferritin, B12, vitamin D, and HbA1c. Bring any recent labs, a list of your current medications, and clear goals to make your appointment more productive.

If you’re feeling fatigued and also experiencing symptoms like shortness of breath, unexplained weight changes, or ongoing low mood, it’s important to check in with your doctor as soon as possible. 

Key takeaways

• Fatigue and low energy often has multiple causes, including nutrient deficiencies, inadequate sleep, lack of physical activity, and more. 

• If you’re struggling with persistent low energy, address issues like poor diet, sedentary lifestyle, lack of sleep, chronic stress, and potential nutrient deficiencies first.  

• Supplementing with specific nutrients, like iron, omega-3s, B12,  L-carnitine, and magnesium, can help reduce fatigue by restoring nutrients to proper levels.

• Some adaptogenic herbs and antioxidants, available in supplements, may also help support energy levels.

• Follow safe dosing guidelines and avoid any product that doesn’t list all ingredients included and their amounts.

• Work with your healthcare provider to rule out underlying health issues that may be contributing to chronic fatigue and to develop a safe and effective treatment plan.
  
  
  

Frequently Asked Questions (FAQs)

What supplements are good for fatigue and lack of energy?

While they’re not a magic bullet, as part of an overall healthy lifestyle, certain supplements may help promote energy and reduce everyday fatigue. Supplementing with key nutrients (iron, omega-3s, B12, magnesium) is particularly important if your levels are low. It’s also worth exploring adaptogens and antioxidants (e.g. rhodiola rosea, L-carnitine) that have some evidence supporting their role in improving energy levels.

How can I increase my energy during chronic fatigue?

Start with fundamentals like sleep, protein- and fiber-rich meals, daily movement, and morning light exposure. Supplements can help fill nutrient gaps and treat deficiencies, and paired with these healthy lifestyle habits, may help you feel more energized.

What supplement gives you the most energy?

Though there are many supplements that can help support energy levels, there’s no single “best” energy supplement. The most appropriate supplement regimen depends on your individual needs, including nutrient levels. 

What can I take to help with chronic fatigue?

If you’ve been dragging for some time and are left wondering what can I take for energy?, we have a few suggestions. Certain supplements, like iron and B12, can help improve energy by correcting deficiencies that cause fatigue. Others, including rhodiola rosea, L-carnitine, and omega-3s may help support your body’s ability to maintain consistent energy. 

Why am I so tired and sleepy all the time?

Possible reasons for chronic tiredness include nutrient deficiencies, thyroid dysfunction, sleep disorders, high stress levels, undereating or overexercising.

What is the best stimulant for chronic fatigue?

Though stimulants like caffeine may provide a quick boost of energy, it’s best to focus on long-term changes known to improve overall energy, like following a healthy diet and getting proper rest.