What Actually Works for Energy?
"Energy" supplements are mostly caffeine with fancy labels. Here's what actually addresses energy at the source, not just masks tiredness.
TL;DR
Best evidence: Iron (if deficient), B12 (if deficient), CoQ10 (especially 40+), Creatine. Moderate evidence: Rhodiola, Ashwagandha. Doesn't work: Most "energy blends" (just caffeine), B vitamins if not deficient.
Strong Evidence (Address Root Cause)
Fatigue is THE primary symptom of iron deficiency
Note: Don't supplement without testing. Excess iron is dangerous.
Essential for energy metabolism, common deficiency in vegans/elderly
Note: If not deficient, more B12 won't help
Increases ATP availability, helps both physical and mental energy
Note: Not just for athletes. helps cellular energy
Strong Evidence (40+/Cellular Health)
Supports mitochondrial energy production, levels drop with age
Note: Especially important if on statins
Moderate Evidence (Adaptogens)
Reduces fatigue, especially from stress/mental work
Note: Best taken in morning. can be stimulating
Improves energy through stress/cortisol reduction
Note: Works by reducing what's draining you
Doesn't Work / Overhyped
No energy boost if you're not actually deficient
Note: Most people get enough from food. Expensive pee.
Usually just caffeine with pixie-dust amounts of other stuff
Note: Just drink coffee. It's cheaper.
Real Talk
Real energy problems usually have real causes: poor sleep, iron deficiency, thyroid issues, chronic stress. Supplements can help around the edges, but if you're exhausted all the time, get blood work. "Energy supplements" are usually just caffeine in disguise.
What Else Actually Helps
- Sleep. obvious but constantly ignored
- Blood work. check iron, B12, thyroid, vitamin D
- Exercise. paradoxically increases energy long-term
- Hydration. dehydration causes fatigue
The Bottom Line
Get tested first. Iron, B12, and vitamin D deficiencies cause fatigue and are fixable. If you're not deficient, creatine and CoQ10 are solid additions. Energy blends are just expensive 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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