What Supplements Should I Take for Energy?
Quick Answer
First: rule out deficiencies. Iron, B12, vitamin D, and magnesium deficiency all cause fatigue. Address those first. Beyond deficiencies, caffeine+L-theanine is most reliable. Creatine helps workout energy. Most "energy supplements" are just caffeine in disguise.
Key Points
- Test for deficiencies first (iron, B12, D)
- Caffeine + L-theanine is most reliable for alertness
- B vitamins only help if deficient
- Most energy supplements are just expensive caffeine
- Address sleep, stress, and exercise before supplements
Detailed Answer
STEP 1: RULE OUT DEFICIENCIES
• Iron (especially women): Test ferritin. Under 50 = likely contributing to fatigue • B12: Vegans, elderly, those on metformin. Test serum B12. • Vitamin D: Under 30 ng/mL linked to fatigue. Common deficiency. • Magnesium: Hard to test, but try 300-400mg and see if it helps • Thyroid: Not a supplement, but get TSH checked
STEP 2: EVIDENCE-BASED OPTIONS
• Caffeine + L-theanine: Most reliable. 100mg caffeine + 200mg L-theanine. Calm alertness without jitters. • Creatine (5g daily): Helps workout and mental energy, especially if you don't eat meat • CoQ10 (100-200mg): May help if on statins or over 40 • Rhodiola rosea (400-600mg): Adaptogen with decent fatigue evidence
OVERHYPED FOR ENERGY:
• B vitamins (if not deficient): Don't give energy unless you're deficient • Ginseng: Modest at best • Energy drinks: Just caffeine with marketing • Most "energy" supplements: Caffeine + fillers
Evidence Quality
Some quality studies, more research helpful
Key Sources:
- studyIron Deficiency and Fatigue in Women
- studyL-Theanine and Caffeine Combination: Cognitive Effects
Related Questions
B vitamins help convert food to energy, but only if you're deficient. Most people aren't. No deficiency = no energy boost. It's not like caffeine.
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About this information: Our recommendations draw from peer-reviewed clinical trials, systematic reviews, and the same medical databases your doctor uses. These statements have not been evaluated by the FDA. Supplements are not intended to diagnose, treat, cure, or prevent any disease.
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