Before reaching for energy supplements, consider why you're tired. Chronic fatigue usually has an underlying cause, and the right supplement depends on identifying it.
Fix Deficiencies First
Vitamin B12 - Essential for energy production. Deficiency is common in vegetarians, vegans, people over 50, and those on metformin or PPIs. If deficient, supplementation can dramatically improve energy.
Iron - The most common nutritional deficiency worldwide. Get tested before supplementing. Women with heavy periods, vegetarians, and endurance athletes are at higher risk.
Vitamin D - Low levels are linked to fatigue. Around 40% of Americans are deficient. Worth testing if you're not getting regular sun exposure.
Cellular Energy Support
CoQ10/Ubiquinol - Required for mitochondrial energy production. Levels decline with age. Ubiquinol is the active form and absorbs better. Especially helpful if you're over 40 or taking statins.
Creatine - Supports ATP (cellular energy) production. Emerging evidence for mental energy, not just physical. Vegetarians often see bigger benefits.
Stress-Related Fatigue
If you're "tired but wired" or exhausted from chronic stress:
Rhodiola rosea - Adaptogen that helps the body handle stress. Studies show it reduces mental fatigue and improves performance under stress. Works within 1-2 weeks.
Ashwagandha - Lowers cortisol and may improve energy in stressed individuals. Takes 2-4 weeks to notice effects.
The Bottom Line
Persistent fatigue should be evaluated by a healthcare provider. Rule out thyroid issues, sleep apnea, and other medical causes before relying on supplements.