Chronic low energy usually has an underlying cause: nutrient deficiency, poor sleep, thyroid issues, or something else. The right supplement depends on why you're tired. Here's how to match the solution to the cause.
Fix Deficiencies First
B12 is essential for energy production and red blood cell formation. Deficiency causes fatigue that no amount of caffeine will fix. Common in vegetarians, vegans, people over 50, and those on certain medications.
Iron deficiency is the most common nutritional deficiency worldwide and a major cause of fatigue. Get tested before supplementing - too much iron is harmful.
Low vitamin D is linked to fatigue. About 40% of Americans are deficient. If you're indoors most of the day or live at high latitudes, you probably need to supplement.
Cellular Energy Support
CoQ10 is required for mitochondrial energy production. Levels decline with age and are depleted by statins. Ubiquinol is the active form and absorbs better.
Creatine supports ATP (cellular energy) production. Well-researched for physical performance and emerging evidence for mental energy. Vegetarians often see bigger benefits.
Adaptogen Support
Rhodiola helps the body adapt to stress and may reduce fatigue. Studies show benefits for mental fatigue and burnout. Best for stress-related tiredness.
Beyond Supplements
- •Sleep quality matters more than any supplement
- •Chronic stress depletes energy - address the source
- •Blood sugar swings cause energy crashes
- •Thyroid issues are common - worth testing if fatigue persists
Note: Persistent fatigue should be evaluated by a healthcare provider. Rule out underlying conditions before relying on supplements.