Studies show that 30% of people who use supplements do so togain an energy boost.
That means some supplement products may not contain what the label says.
Iron
Around 1% of U.S. males and 11% of U.S. females have low iron levels.
Drazen / Getty Images
Iniron-deficiency anemia, the muscles don’t get as much oxygen as they need.
This lowers exercise endurance.
For most people, iron levels can be maintained through iron-rich foods like red meat.
It’s unclear whether iron supplements benefit people who are low in iron but don’t have anemia.
Iron’s main side effects involve the gastrointestinal system, includingnausea,diarrhea, orconstipation.
Protein
Proteinsupports muscles, bones, and thenervous system.
It’s also crucial for physical performance as people age.
Typically, this is obtained through the food you eat.
Also, high levels of B12 may be associated with an increased risk ofhip fracturesandlung cancer.
Creatine is likely beneficial for short bursts of high-intensity exercise.
It can also improve symptoms of mental fatigue and enhance memory and cognition.
Some research suggests it could benefit people withchronic fatigue syndromeorlong COVID, but more research is needed.
Tyrosine
Tyrosineis an amino acid that is made into chemical messengers calleddopamineandnorepinephrinein the body.
These messengers may fight fatigue.
Tyrosine is available as a dietary supplement.
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.
Selenium
Seleniumis a micronutrient found in foods like meats and fish.
Adults typically need 55 micrograms (mcg) daily, and requirements increase during pregnancy and lactation.
Selenium is highly concentrated in thethyroid gland.
It’s involved in the production and breakdown of thyroid hormones.
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 acidL-theanineand stimulantcaffeine, may help combat fatigue.
CoQ10
Coenzyme Q10(CoQ10) is anantioxidantthat 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 withfibromyalgia.
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.
Ashwagandha
Ashwagandhais 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.
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.
People who are breastfeeding or have an autoimmune disorder should consult with a medical professional before taking the supplement.
Summary
Some supplements may help improve energy levels and combat fatigue.
2021;24(11):850-864. doi:10.1080/1028415X.2019.1684688
DeLoughery TG.Iron deficiency anemia.Med Clin North Am.
2018;8(4):e019240.
2012;11(2):278-296. doi:10.1016/j.arr.2011.12.008
O’Leary F, Samman S.Vitamin B12 in health and disease.Nutrients.
2021;38(6):1277-1286. doi:10.20960/nh.03631
Kreider RB, Stout JR.Creatine in health and disease.Nutrients.
2017;2017:1297658. doi:10.1155/2017/1297658
National Institutes of Health.Selenium.
Osowiecka K, Myszkowska-Ryciak J.The influence of nutritional intervention in the treatment of Hashimoto’s thyroiditis-A systematic review.Nutrients.
Epub 2022 Aug 18.
2019 Mar-Apr;13(2):1557988319835985. doi: 10.1177/1557988319835985.
2014 May;56(4):371-81. doi: 10.1111/jpi.12137.
Epub 2014 Apr 5
Ivanova Stojcheva E, Quintela JC.The effectiveness ofRhodiola roseaL.
Preparations in alleviating various aspects of life-stress symptoms and stress-induced conditions-encouraging clinical evidence.Molecules.
2019;10(1):134-146. doi:10.14336/AD.2018.0511
National Institutes of Health.
2019 Oct;65(4):455-461. doi: 10.1016/j.jadohealth.2019.03.005
