Best supplement for energy

Feeling tired, drained, and lacking motivation? Fatigue is an overwhelming sense of exhaustion that can severely impact your productivity, performance, and overall quality of life. An estimated 20-30% of people globally struggle with persistent fatigue. The causes are multifactorial – long work hours, poor sleep habits, chronic illnesses, medications, stress, anxiety, depression, vitamin deficiencies, sedentary lifestyles, and more.
Boosting energy levels requires a holistic approach – getting adequate restorative sleep, reducing stress, proper nutrition, physical activity, and in some cases, supplementation. Certain supplements play key roles in fighting fatigue and improving energy by optimizing vital physiological processes in the body and brain. We cover the top science-backed supplements that combat exhaustion, enhance productivity, elevate mood, support cognition, and help you reclaim your zest for life!

What is Fatigue?

Fatigue is defined as an overwhelming sense of tiredness, lack of energy, and feeling of exhaustion. It adversely affects one’s physical and/or mental capacity to function normally. There are two main types of fatigue: physical and mental.
Physical fatigue refers to bodily tiredness due to exertion, leading to reduced strength and endurance. Mental fatigue refers to overexertion of the mind resulting in weariness, difficulty concentrating, and reduced motivation. Both types of fatigue can be caused by prolonged periods of physical work/exercise or mental tasks, sleep deprivation, illnesses, stress, medications, etc.
If ignored over time, fatigue can pose serious health concerns and negatively impact work performance and quality of life. Managing fatigue requires the identification of contributing factors, adequate rest, proper nutrition and hydration, stress management, exercise, relaxation techniques, and achieving overall work-life balance. Seeking medical assistance may be prudent in chronic unexplained cases of fatigue. Addressing fatigue is vital for one’s well-being and optimal functioning.

Potential causes of fatigue? There are quite a few potential reasons:

1. Not getting enough sleep or sleeping poorly prevents the body from restoring itself, causing lingering sleepiness.
2. High levels of physical exertion like intense exercise, manual labor, or long tasks use up the body’s energy stores, bringing on fatigue.
3. Mental exertion like studying, complex work, or excessive multitasking strains the brain and can induce mental tiredness.
4. Chronic or excessive stress has bodily effects through hormones like cortisol that disrupt sleep and mood, lowering energy.
5. Poor nutrition from a highly processed, sugary diet without adequate nutrients fails to properly fuel the body and mind. Staying hydrated is also key.
6. Various medical conditions like chronic fatigue syndrome, anemia, diabetes, thyroid problems, infections, and autoimmune disorders can cause fatigue.
7. Certain prescription medications, as well as treatments like chemotherapy, have fatigue as a side effect.
8. Mental health issues such as depression, anxiety, and stress disorders impact sleep, and stress responses, and sap energy.
9. Sleep disorders like sleep apnea, insomnia, and restless legs prevent restful sleep, resulting in daytime exhaustion.
10. Unhealthy lifestyle factors including excess alcohol, smoking, inactivity, and irregular sleep exacerbate fatigue.

It is important to identify the underlying cause of fatigue, especially if it lasts for an extended period or significantly impacts one’s daily life. Consulting a healthcare professional can help determine the appropriate interventions or treatments to manage and alleviate fatigue.

Best Supplements for Energy

Ashwagandha

Ashwagandha (Withania somnifera) is an ancient medicinal herb that has been used in Ayurvedic healing for over 3,000 years. It is classified as an adaptogen, meaning it helps the body withstand stressors and promote homeostasis.
Ashwagandha’s main function is to reduce anxiety and stress; it helps lower cortisol levels and balance thyroid hormones. Studies show it can substantially reduce symptoms in people with stress, anxiety, and depression. For example, in a 60-day study of 64 people with chronic stress, ashwagandha supplementation significantly reduced cortisol levels and self-reported anxiety and stress scores (1).
By reducing excess cortisol and regulating thyroid hormones, ashwagandha may help improve energy, reduce fatigue, and enhance endurance or stamina. It supports overall adrenal function and helps the body adapt to stressors. Deficiency in ashwagandha itself does not occur since it is not an essential nutrient. However, people with adrenal fatigue or who are under constant stress seem to benefit the most from supplementation.
The recommended dosage is 300-600 mg twice per day, or approximately 500-1000 mg total daily. Ashwagandha is generally well tolerated, but some people may experience mild side effects like stomach upset, diarrhea, or nausea at high doses exceeding 1000 mg per day. It is also not recommended for pregnant women, as it may stimulate uterine contractions. Those on sedative medications should use caution when taking ashwagandha, as the combination may cause excessive drowsiness (2).

Magnesium

Magnesium is a mineral that plays a critical role in over 300 enzyme reactions of biochemical reactions in the body. It supports energy production, protein synthesis, muscle and nerve function, blood glucose control, and calcium absorption (3). Low magnesium levels can lead to impaired energy metabolism, muscle cramps, fatigue, weakness, and mood instability.
One study estimates that up to 50% of people get inadequate magnesium from diet alone, making it one of the most common deficiencies (4). Magnesium deficiency has been associated with depression, migraine headaches, risk of diabetes, and metabolic syndrome (5).
Supplementing with magnesium may help restore healthy levels and improve energy production, exercise performance, nerve conduction, and mood balance. The Recommended Dietary Allowance (RDA) for magnesium is 310-420 mg daily for adults.
Consistently exceeding the UL of 350 mg can result in diarrhea and abdominal cramping as the unabsorbed mineral draws water into the colon (3). Those with impaired kidney function should not supplement with magnesium without medical guidance.

Vitamin D

Vitamin D is a fat-soluble vitamin obtained through sun exposure, dietary intake, and supplements. It facilitates calcium absorption for bone health but also supports muscle and nerve function, mood regulation, and immune function (6).
Low vitamin D levels are associated with depression, fatigue, frequent illness, bone loss, and fracture over time. An estimated 42% of Americans are vitamin D deficient, making it one of the most common nutrient shortfalls (7). Getting adequate vitamin D from sun exposure, oily fish, fortified foods, and/or supplements helps maintain hormonal balance, musculoskeletal health, immune defense, and mental well-being.
The RDA for vitamin D is 600-800 IU daily but many experts recommend at least 1000-2000 IU daily for optimal health. Excessively high doses exceeding 10,000 IU per day raise the risk for toxicity and adverse effects (6).

Maca Root

Maca root is an adaptogenic herb that comes from a plant native to Peru. It contains antioxidants, vitamins, and minerals that may help boost energy, balance hormones, and improve stamina.
Maca works by supporting adrenal function and regulating key hormones like cortisol. High cortisol can lead to fatigue, low libido, and impaired immunity.
Research indicates certain types of maca, particularly black maca, may help reduce feelings of fatigue and depression (8). Another study also showed maca improved energy and mood in people with fatigue (9).
It’s also rich in iron, potassium, and iodine, which support energy production and thyroid health. Taking maca may help with low energy, chronic fatigue, athletic performance, and overall vitality.
Around 25% of people have moderate to severe fatigue. Maca could help counteract nutrient deficiencies or lifestyle factors contributing to low energy. There is currently no established official dosage for Maca, but typically, human studies have utilized a daily dose ranging between 500 mg to 3000 mg (10).
Exceeding the recommended amount of Maca may trigger headaches, insomnia, or GI distress (9). Maca should be avoided by people with thyroid problems or certain metabolic conditions without medical approval. Those on medication should consult a doctor before using maca.

Panax Ginseng

Panax ginseng is an herbal medicine used for centuries in Asian cultures. It contains active compounds called ginsenosides that have energizing and anti-fatigue effects. Panax ginseng has shown promise for enhancing physical stamina by boosting nitric oxide production, which improves blood flow and oxygen circulation. It also supports adrenal function and helps the body adapt to stress.
Research shows ginseng can reduce fatigue, elevate mood, and improve cognitive performance. In this randomized trial, ginseng led to less fatigue and higher energy levels compared to placebo (11).
Another study found that 200 mg of ginseng for 8 weeks improved working memory, calmness, and mood in healthy adults (12). The mechanisms appear to involve increased alertness, mitochondrial function, and oxygen use in the brain. Panax ginseng supports immune, cardiovascular, neural, and reproductive health. Rates of deficiency are not applicable since it is not an essential nutrient.
The recommended dosage is 100-400 mg daily. High doses exceeding 3 g or long-term use may cause headaches, insomnia, or GI issues so moderation is advised (13). Due to hormonal effects, Panax ginseng should be avoided during pregnancy and with certain medical conditions.

Tongkat Ali

Tongkat ali is an herbal medicine from Southeast Asia used to boost energy, mood, and libido. It contains compounds like eurycomao side that may have adaptogenic effects. Tongkat ali is thought to help relieve stress, anxiety, fatigue, and low sex drive, especially in aging males (14)
For example, one study found that 200 mg of tongkat ali extract for 4 weeks improved stress hormone profiles and certain aspects of mood in moderately stressed adults (15). The recommended dosing ranges from 200-400 mg daily.
High doses may cause restlessness, anxiety, or overstimulation so moderation is advised. Due to potential effects on testosterone, tongkat ali should be avoided in pregnancy and by those with hormone-sensitive disorders without medical approval (15).

Nettle Root

Nettle root comes from the stinging nettle plant (Urtica dioica). It contains a variety of compounds including flavonoids, sterols, amines, and lignans [16].
The main function of nettle root is to reduce inflammation, act as a diuretic, and modulate hormone levels (17). Chronic inflammation is taxing on the body and can result in fatigue. Nettle root can suppress inflammatory factors and promote energy through its anti-inflammatory effects. Additionally, nettle root can interact with sex hormone binding globulin (SHBG) and influence levels of free testosterone and estrogen which can contribute to low energy.
Nettle roots can be obtained from the stinging nettle plant. However, supplements provide a concentrated dose. The recommended dosage is 300-600 mg per day [18].
Nettle root is generally well tolerated, but it can interact with certain medications so it’s important to speak to your doctor before taking it. It may affect drugs including diuretics, antihypertensives, and lithium. Nettle root can also affect blood sugar, so monitoring is needed for diabetics. Those with fluid retention related to heart or kidney problems should use it cautiously due to the diuretic effect.

Artichoke Extract

Artichoke extract comes from the leaves of the artichoke plant (Cynara scolymus). The primary active compounds in artichoke extract are cynarin and chlorogenic acid [19].
The main function of artichoke extract is to support liver health and optimize liver function. The liver plays a key role in metabolizing nutrients, filtering toxins from the blood, and producing bile to help digest fats. Artichoke extract helps regenerate liver tissue, protect liver cells, and improve bile flow.
By supporting liver function, artichoke extract can provide several benefits including reducing oxidative stress since the antioxidants in artichoke extract scavenge free radicals and reduce oxidative damage, which can provide an energy boost.
Deficiency of artichoke extract itself is not common, since it is a supplement derived from an edible plant. However, poor liver function affects a large portion of the population. It’s estimated that 25% of adults have some form of liver disease like non-alcoholic fatty liver disease (NAFLD) [20]. Proper liver function is also essential for energy production [21].
Artichokes provide a natural source of cynarin and chlorogenic acid. However, the compounds are found in higher, more concentrated amounts in artichoke extract supplements. The recommended dosage for Artichoke is 250-1500 mg daily, standardized to contain at least 5% cynarin.
Artichoke extract is generally safe, but there are some precautions. It can cause mild digestive upset in some people [22]. Those with gallstones should use it cautiously since it stimulates bile production. It’s also not recommended for those with bile duct obstruction. As with any supplement, consult your healthcare provider before use if you have any medical conditions or take any medications.
Frequently Asked Questions
Can Low Testosterone Cause Fatigue?
Yes, low testosterone levels can cause fatigue and low energy in men. Testosterone is a hormone that plays an important role in muscle mass, bone density, red blood cell production, mood, and sex drive. When testosterone levels are low, men may experience symptoms like fatigue, weakness, low motivation, and decreased endurance for physical activity. The reduced muscle strength and mass that comes with low T can make men feel tired more easily.
Does Testosterone Help You Sleep Better?
There is some evidence that testosterone therapy can help improve sleep in men with low testosterone levels. Testosterone is thought to help regulate sleep cycles and improve sleep architecture. Men with low T often experience sleep disturbances like insomnia, reduced REM sleep, and sleep apnea.
Testosterone replacement therapy has been shown to increase deep sleep and decrease the number of nighttime awakenings in hypogonadal men. The enhancement of deep sleep may increase energy and reduce daytime sleepiness. However, the effects may differ between individuals. Not all studies have found a benefit of testosterone for sleep.
Final Thoughts
Fatigue and exhaustion stem from complex interactions between lifestyle habits, underlying health conditions, and biochemical deficiencies. Smart supplementation serves as an effective solution alongside adequate sleep, stress management, balanced nutrition, and regular exercise.
The supplements covered in this article provide targeted benefits – from improved sleep quality and duration, mood elevation, enhanced motivation and stamina, optimized testosterone levels, and boosted energy production. Pairing these with a healthy lifestyle can help fight fatigue and power you through your days with renewed vigor.
However, consult your healthcare provider before trying any new supplements, especially with pre-existing medical conditions or if pregnant/nursing. Overall, strategic supplementation along with positive lifestyle changes can help unleash your full physical and mental energy potential!