In a study from The Journal of Sports Medicine and Physical Fitness, rhodiola supplementation was shown to improve endurance while exercising , as well as assist in recovery afterwards. Rhodiola is a great choice if your exhaustion is related to intense activity. As the scientific research on rhodiola continues to emerge, it could become an increasingly popular tool for improving quality of life.

Ashwagandha has been used for over 3, years and has a wide variety of names. This herb grows in the Mediterranean and across the Middle East, Africa, India, and Pakistan.

It has been praised in traditional Indian medicine for its ability to help the body adapt to stress. As an added bonus, recent studies have also suggested that ashwagandha can improve endurance and muscle strength gains from exercise. Additionally, ashwagandha was shown to reduce food cravings and support body weight management , in a study.

If it is stress that has you feeling drained, you might want to consider ashwagandha. Melatonin is clearly linked to energy levels, since it is well known as the hormone that helps us fall asleep.

It is made in the pineal gland in the brain in response to darkness, whereas light disrupts production of melatonin. Research shows that melatonin offers neuroprotection and acts as an antioxidant. Side effects are rare and if they do occur they tend to be mild, such as sleepiness during the day.

Creatine is a popular supplement among athletes and fitness enthusiasts due to its ability to enhance energy levels during intense physical activity. Creatine is an amino acid that is naturally produced in the body and stored in the muscles.

It plays a crucial role in the production of ATP, which is the primary source of energy for the muscles. By supplementing with creatine , individuals can increase their stores of creatine in the muscles, allowing for more efficient ATP production during exercise.

This can lead to improved performance and endurance, enhanced energy levels, and better post-workout recovery. Supplementation with the amino acid is generally safe and well-tolerated.

In fact, keeping up with consistent daily supplementation of creatine is recommended to maintain muscle stores saturated with creatine.

CoQ10 is naturally produced in the body and functions as an energy transfer molecule. It acts as a cofactor in a series of reactions involved in ATP energy production.

The nutrient can help in muscle regeneration , immune and nervous system function, cardiovascular health, and slow signs of aging.

The antioxidant properties of CoQ10 support combatting the large amount of oxidative stress that naturally occurs in the energy production process inside cell mitochondria.

CoQ10 deficiencies can lead to lower energy levels, and particularly muscle fatigue. Citrulline is an amino acid commonly included in pre-workout supplements or available as a supplement alone to support energy levels. It may also help increase the production of ATP adenosine triphosphate in the body to help improve strength and power output during exercise.

One study found that citrulline supplementation increased aerobic energy levels during exercise and improved exercise recovery. Other studies show that citrulline can boost nitric oxide production which improves blood flow to the muscles and can lead to improved endurance during exercise.

If you generally maintain a healthy lifestyle but still feel run down, one of these twelve vitamins and supplements may address the root cause of your occasional fatigue.

Unlike some solutions that provide a temporary burst of energy, these supplements can set you up for long-term wellness. Additionally, they each offer unique benefits beyond supporting your energy.

For chronic fatigue talk to your doctor as it may be a sign of a more serious underlying condition. Definitely worth adding to your supplement routine! Similar in function to beetroot powder, citrulline also works to relax and widen blood vessels to increase blood flow to the body.

Just like with the beetroot powder studies, citrulline has been shown to increase athletic performance and help the body to recover after a good workout. Vitamin B12 Just like most of the B vitamins, vitamin B12 helps your body make energy naturally from the food you eat.

Most of the foods with the highest levels of vitamin b12 are meat, fish, and dairy so again vegetarians and vegans will want to consider supplementing their vitamin b12 intake too.

Without sufficient levels of this vitamin, in particular, you could end up feeling constantly tired and sleepy all the time. Not a good feeling when you have a lot to do! Daily life can be stressful and the energy it takes for you to deal with it can leave a lot less for the important things in your life like work, family, friends, and other things you enjoy.

Thankfully however the herb Rhodiola Rosea helps the body and brain to naturally deal with new stresses that come up.

Found mainly in colder, higher elevation areas the herb Rhodiola Rosea has been studied and found to help resist and mental and physical fatigue - two things that can have a big impact on your day-to-day.

It sounds like a win-win to me! One of the simplest reasons for a lack of energy is, of course, a lack of sleep. Supplementing with melatonin may help us get the rest we need and deserve! A natural hormone produced by our bodies, melatonin is one of the signals that tell our bodies to go to sleep.

Others, however, can experience chronic insomnia that can make them live with mental fogginess, sluggishness, mood swings, and a lot of other nasty effects.

Thankfully however melatonin can be used by people with either periodic or chronic insomnia. It enables the body to produce neurotransmitters, which are little signals your brain uses to send messages to different parts of the brain.

Without enough of these neurotransmitters, it can take longer for the brain to complete tasks and can make you feel slow, tired, and can even have a negative impact on your memory!

These neurotransmitters also decrease in the brain during times of high stress or anxiety, leaving us vulnerable when we need them the most. A medicinal herb commonly used in India, ashwagandha has been used for centuries to help the body deal with physical and mental stress.

Cortisol is the hormone that makes our bodies react to stress so a lower level of this hormone would leave you feeling more relaxed and alert. Before self-treating, though, it's important to make sure that energy levels aren't depleted because of a health condition that would require interventions.

This article briefly discusses nine common supplements people take to increase energy and combat fatigue, side effects, and precautions to be aware of. Researchers completed a study of adverse events due to supplements.

The reports documented the following in some individuals 25 years and younger:. Moreover, the following supplement categories had a three-fold increase in the risk for severe medical events compared to vitamins:. Decreased energy and fatigue can result from the following:.

Some common medications can also lower energy levels, including:. Work with your healthcare provider to determine the cause of your fatigue. Supplement use should be individualized and vetted by a healthcare professional, such as a registered dietitian or registered dietitian nutritionist RD or RDN , pharmacist, or healthcare provider.

No supplement is intended to treat, cure, or prevent disease. Many supplements are marketed as energy boosters. Here's what you need to know about some popular supplements and whether they live up to the hype.

Keep in mind that energy and fatigue include physical aspects, like endurance and strength, as well as mental ones, like cognition. Remedies to increase energy may improve either physical or mental symptoms or both.

females have low iron levels. A deficiency of iron can cause symptoms such as the following:. 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. For most people, iron levels can be maintained through iron-rich foods like red meat.

However, people with anemia will need iron supplements , which can be over-the-counter OTC or intravenously 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.

Protein supports muscles, bones, and the nervous system. It's also crucial for physical performance as people age. The average person needs around 0. Typically, this is obtained through the food you eat. However, athletes may need almost twice this amount up to 1. People who took protein also had improvements in 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. Vitamin B12 cobalamin is needed for DNA production and energy in your body's cells.

It's also required for oxygen transport. Low levels of B12 are associated with symptoms like the following:. Supplementation is needed for people with low levels of B 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. 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:.

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. It can also improve symptoms of mental fatigue and enhance memory and cognition. Some research suggests it could benefit people with chronic fatigue syndrome or long COVID , but more research is needed.

Tyrosine is an amino acid that is made into chemical messengers called dopamine and norepinephrine in the body. These messengers may fight fatigue. Tyrosine is available as a dietary supplement.

It's also found in lots of foods, including the following:. 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. 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 mcg a day can cause toxicity. Some symptoms of toxicity include the following:. 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:.

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