What Supplements Should I Take for Energy?

If your energy feels like it’s been stuck on low for days—or weeks—you’re definitely not alone. Whether you’re dealing with burnout, lack of sleep, or a diet that’s not quite hitting the mark, the right supplements can give your body the support it needs. But here’s the catch: not all energy boosters are created equal.

This guide walks you through the most research-supported supplements for energy—without the marketing fluff or empty promises. Think of it as your evidence-based cheat sheet to natural vitality.

1. Vitamin B Complex: The Unsung Energy Engineers

Unlike caffeine, B vitamins won’t make you feel instantly awake—but they are essential to your body’s natural energy-making process. The group includes eight nutrients, all vital for breaking down carbohydrates and fats into usable fuel.

People who don’t eat animal products, are over age 60, use medications like metformin, or consume alcohol frequently may run low on these vitamins. A high-quality B-complex supplement can help close nutritional gaps that might be quietly draining your stamina.

Symptoms of low B levels: Poor concentration, mood dips, reduced physical output, and feeling mentally “off.”

2. Vitamin D: Hidden in Plain Sight

Vitamin D is best known for bone health, but it also affects your immune response, brain function, and how energetic you feel throughout the day. It’s synthesized in your skin when exposed to sunlight—but if you’re indoors a lot or live in the northern states, you could be running low.

Even a mild deficiency can leave you feeling sluggish or rundown. A quick blood test can reveal whether you’d benefit from a supplement.

Energy tip: Take your D supplement with lunch or dinner for better absorption.

3. Iron: The Oxygen Express

Iron plays a key role in moving oxygen through the bloodstream, delivering it to every cell that needs it. Without enough iron, you’ll likely feel heavy-limbed, pale, and perpetually tired.

It’s especially important for menstruating individuals, endurance athletes, and those with plant-based diets. But more isn’t always better—iron supplements should only be used if a lab test confirms low levels.

Tell-tale signs of deficiency: Dizziness, brittle nails, frequent yawning, or cravings for ice (yes, really).

4. Magnesium: The System Stabilizer

Magnesium powers hundreds of internal processes, from steady heartbeat to the production of ATP (your body’s fuel source). When magnesium dips too low, your energy, mood, and sleep quality may suffer.

It’s found in many whole foods like spinach, almonds, and brown rice, but chronic stress and caffeine intake can quickly deplete your reserves.

Extra bonus: Magnesium glycinate or citrate in the evening may help with deeper sleep and muscle relaxation.

5. Coenzyme Q10 (CoQ10): The Spark Inside Your Cells

CoQ10 is a compound naturally present in the mitochondria—your body’s energy factories. It’s like motor oil for your cells: you may not notice it when it’s topped off, but you’ll definitely feel the fatigue when levels drop.

This is especially relevant if you take statin medications or are over 40, when natural CoQ10 production begins to decline.

Choose this if: You’re seeking better recovery, cardiovascular support, or endurance.

6. Ashwagandha: The Calm Energy Solution

Chronic stress often masquerades as low energy. Ashwagandha, an adaptogenic herb, helps regulate stress hormones (like cortisol), support sleep patterns, and promote sharper mental focus.

While it’s not a quick fix, consistent use can improve energy indirectly by helping you recover from burnout and emotional fatigue.

Typical dose: Start with 300–500 mg/day and assess how your body responds.

7. Rhodiola Rosea: Stress Resilience in a Capsule

Another powerful adaptogen, Rhodiola helps balance stress while improving stamina. It’s particularly helpful during emotionally taxing weeks or if you’re working long hours.

It may not replace a good night’s sleep, but it can help your body stay sharp when life throws curveballs.

Take it early in the day to avoid potential disruption to sleep.

8. Creatine: Not Just for Gym Buffs

Creatine is often misunderstood as a fitness-only supplement. In reality, it’s a naturally occurring compound that helps supply energy to muscle and brain cells.

It’s especially helpful for short bursts of activity or when your brain feels like it’s stuck in molasses.

Usual dose: 3 to 5 grams per day, taken consistently.

9. L-Tyrosine: Sharpens Your Mental Edge

L-tyrosine supports the creation of dopamine and norepinephrine—brain chemicals tied to motivation, alertness, and mental drive. When taken before cognitively demanding tasks, it can help reduce mental fatigue.

Ideal for: Students, creatives, or anyone burning the midnight oil on high-focus projects.

10. Zinc: The Unsung Immunity + Energy Hero

Zinc plays a subtle but critical role in regulating energy metabolism and immune resilience. A deficiency can sneak up and sap your energy, especially if you’re under chronic stress or recovering from illness.

Caution: High doses over time can interfere with other minerals like copper, so moderation is key.

Bonus Picks for Natural Support

• Siberian Ginseng: Not true ginseng, but another adaptogen that may support energy without overstimulation.
• L-theanine + Caffeine: This duo (commonly found in tea) provides a smoother lift than coffee alone—better focus, less jitter.
• Beetroot powder: May enhance blood flow and stamina thanks to natural nitrates.

The Bottom Line

Supplements won’t replace bad habits—but they can help fill gaps when your lifestyle isn’t enough to support consistent energy. The key is to be intentional: choose quality supplements for your specific needs, and use them alongside a solid foundation of sleep, hydration, and stress management.At WellBeUp, we’re focused on helping you feel naturally energized—not overstimulated. Browse our energy-supporting supplements or reach out for a custom plan tailored to your goals.