14 Supplements That May Help Support Low Energy Levels

Persistent fatigue or lack of energy affects as many as 45% of people in the United States, making energy supplements a popular source for relief. Studies show that 30% of people who use supplements do so to boost energy, but the effects depend on several factors.

1. Iron

Around 1% of U.S. males and 11% of U.S. females have low iron levels. A deficiency of iron can cause symptoms such as the following:

• Fatigue
• Low endurance
• Restless legs
• Anemia (a reduction in hemoglobin, a component of red blood cells)

Iron is crucial for the transport of oxygen throughout the body. In iron-deficiency anemia, the muscles don’t get as much oxygen as they need. This lowers exercise endurance:

• Most people can maintain iron levels through iron-rich foods like red meat.
• Those with anemia may need iron supplements, either over-the-counter (OTC) or through an IV in a healthcare setting.
• It’s unclear whether iron supplements benefit people who are low in iron but don’t have anemia. A review of 18 trials concluded that iron improved feelings of fatigue in adults without anemia but didn’t impact any physical markers of exercise ability.

Iron’s main side effects involve the gastrointestinal system, including nausea, diarrhea, or constipation.

2. Protein

Protein supports muscles, bones, and the nervous system. It’s also vital for physical performance as you age:

• The average person needs around 0.8 grams (g) of protein per kilogram (g) of body weight (g/kg) daily. Typically, this is obtained through the food you eat.
• Athletes may need almost twice this amount (up to 1.5 g/kg body weight) in order to meet their energy needs.

A small study of 60 healthy adults showed that protein supplementation for 90 days reduced low-energy periods by 25% compared to a placebo. Participants also noted improved exercise performance.

Still, there’s not much data on long-term protein supplementation, and it’s not warranted for most people. Generally, getting protein from your diet is better than from nutritional supplements when possible.

Protein powders are known to cause dehydration and stomach problems like nausea and constipation. More serious side effects of protein, especially at high doses, include:

People with kidney conditions should speak to their healthcare provider before changing their protein intake.

3. Vitamin B12

Vitamin B12 (cobalamin) is essential for DNA production and cell energy. It’s also crucial for oxygen transport. 

Low levels of B12 are associated with symptoms like the following:

Supplementation is needed for people with low levels of B12. However, there’s not enough evidence to recommend it for the general population who get adequate B12 through the diet.

Also, high levels of B12 may be associated with an increased risk of hip fractures and lung cancer.

4. Other B Vitamins

Along with vitamin B12, most other B vitamins are important for energy production in your body’s cells.

B vitamins that may help combat fatigue include the following:

Low levels of these vitamins can cause conditions like the following:

These conditions are each characterized by weakness and fatigue.

A review of seven clinical trials found that supplementing with high doses of B vitamins was associated with improvements in the following:

• Self-reported energy levels
• Stamina
• Mental health

5. Creatine

Creatine is a popular supplement used by athletes to build muscle and enhance exercise performance. Creatine provides energy to cells in the muscles.

It is made in the body, and levels can be boosted through the diet (for instance, with red meat and fish) or by taking supplements. Most people need between 2 and 3 g of creatine a day.

Creatine is likely beneficial for:

• Short bursts of high-intensity exercise
• Improving symptoms of mental fatigue and enhancing memory and cognition

Research suggests it might help those with chronic fatigue syndrome or long COVID, but more studies are needed.

6. Tyrosine

Tyrosine is an amino acid converted into chemical messengers like dopamine and norepinephrine in your body. These may help fight fatigue.

Tyrosine is available as a dietary supplement. It’s also found in lots of foods, including the following:

• Cheese
• Beans
• Meat
• Nuts
• Dairy products
• Whole grains

Tyrosine did not appear to improve physical performance, according to a review. However, the authors suggested it may benefit mental performance during high-stress situations.

In a human study, a single dose of tyrosine improved cognitive function in the short term.

7. Selenium

Selenium is a micronutrient found in foods like meats and fish. It’s also available as a dietary supplement, though getting it from the diet is more effective in raising levels.

Adults typically need 55 micrograms (mcg) daily, and requirements increase during pregnancy and lactation.

Selenium is highly concentrated in the thyroid gland. It’s involved in the production and breakdown of thyroid hormones.

Adequate levels of selenium in the body are needed for healthy thyroid function and to prevent thyroid disorders. If your fatigue is associated with a thyroid condition, selenium could be a helpful add-on.

Remember that high amounts of selenium (above 400 mcg a day) can cause toxicity. Some symptoms of toxicity include the following:

8. Tea

Ingredients commonly found in tea, like amino acid L-theanine and stimulant caffeine, may help combat fatigue.

A small study of 44 young adults showed that tea containing caffeine and L-theanine can improve symptoms associated with low energy levels, such as the following:

• Alertness
• Fatigue
• Accuracy performing tasks

Caffeine’s effects are increased by taking it in combination with L-theanine.

9. CoQ10

Coenzyme Q10 (CoQ10) is an antioxidant that protects the brain and reduces inflammation.

The jury is mixed on CoQ10’s effects on energy levels, and benefits may vary.

Trials show that taking at least 300 mg daily may help people with fibromyalgia. It’s also been studied for chronic fatigue syndrome, but with mixed results. While one study reported improved energy levels for those who took CoQ10, another did not.

For those without underlying conditions, CoQ10 may or may not increase energy. More research is needed to know for sure.

10. Ashwagandha

Ashwagandha is an herb that’s been used for its medicinal purposes for thousands of years. Some research suggests that one of its benefits may be improved energy.

One study looked at a group of college students who took ashwagandha supplements two times each day for a month. The findings suggested that the supplements left the students feeling mental clarity and sustained energy, and led to more restful sleep.

Ashwagandha can affect thyroid hormone levels, as well as testosterone levels, so those with prostate cancer that’s hormone-sensitive should probably avoid the herb.

11. Melatonin

Melatonin is a hormone that occurs naturally, which is responsible for the timing of the circadian rhythm, or your sleep cycle. It is also commonly taken in supplement form as a sleep aid. In addition to helping you sleep, though, melatonin also helps regulate your energy metabolism.

Those who struggle with regular sleep cycles may benefit from taking a melatonin supplement to help their body get back on track and see improved energy as a result.

People who are breastfeeding or have an autoimmune disorder should consult with a medical professional before taking the supplement.

12. Rhodiola Rosea

Rhodiola rosea is a plant often used in Chinese medicine to treat everything from stress and fatigue to anxiety disorders and Alzheimer’s. Some also use it to increase energy, strength, and overall athletic performance, although more research is needed to say for sure.

13. Magnesium

Magnesium, a supplement usually used to relax muscles and nerves, is also promoted as an energy booster. Magnesium regulates biochemical reactions in the body, including energy production, so an imbalance may lead to a lack of energy.

Magnesium supplements are generally considered safe for healthy people, but consuming too much could have side effects, like nausea and diarrhea.

14. Zinc

Zinc plays a role in cellular energy, specifically the energy for the metabolism, so it is sometimes used to combat fatigue.

One study found that zinc significantly reduced fatigue in elderly people, but more research is needed to track zinc’s effect on the energy levels of people of all ages.