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Are you tired of feeling tired? Do you wake up unrefreshed? Are you lacking in energy or struggling with the energy to get through the day? If you are, then you certainly aren’t alone. Many people have feelings of tiredness and low energy that are not fixed with simple solutions such as a good night’s sleep or by a period of rest. However, it isn’t always easy to determine the cause of a person’s tiredness. This article refers to the nutrition and lifestyle supports that are available. For medical help with persistent fatigue and tiredness you can visit the NHS website. This covers getting tested for medical reasons for fatigue and it’s good to rule these out if you’ve been feeling overly tired for a prolonged period of time. Medical reasons for fatigue can include:

• Sleep apnea.
• Iron deficiency.
• Diabetes.
• Thyroid problems.
• Chronic Fatigue Syndrome. (CFS)

Once you have ruled these out then you can get to work on other ways to feel more energetic.

Do I need supplements for low energy?

If you are struggling with low energy, and you have ruled out the medical causes, then there are a number of things you can try to feel less tired. This might include:

• Implement a healthy balanced diet.
• Reduce caffeine, alcohol and sugar as excess of these can rob us of energy.
• Exercise regularly – this can actually help energy production in your cells!
• Try to keep a regular bed time and waking pattern.
• Consider your ‘sleep hygiene’ routine to give you the best chance of a good night’s sleep.
• Implement relaxation or stress management techniques as these can also impact sleep.
• Consider supplementing with common energy support nutrients.

So, you can see, that supplements are just one part of your plan to have more energy and won’t erase late nights or bad habits by themselves. They can, however, be very supportive and make a big difference to how you are feeling.

Best energy supplements for fatigue?

Well, firstly you can’t just take “energy” as a supplement. Any supplements will support your body’s own production of energy by providing the tools the cell needs to work efficiently. If you have lower levels of certain nutrients then this can slow down some of the processes in the body and leave you feeling a little worn out so replenishing these would be a good place to start.

Many of the nutrients used to support energy get to work in our mitochondria, this is the powerhouse of the cell where we produce energy molecules (called ATP). There are several nutrients that aid the working of the mitochondria and support our feelings of energy in the body.  Amongst these are B vitamins, CoQ10, magnesium and herbs such as Siberian Ginseng.

Which supplements should I take for low energy?

Finding the right supplement for you can be tricky but you can start with the nutrients that are the best fit for how you are feeling.

B vitamins

The B vitamin family are our energy vitamins! Also known as B-complex, this family is made up of 9 different vitamins (usually identified by numbers) and many of these are essential to the body’s energy production at a cellular level. B vitamins are water soluble which means they are not stored in the body and we need to top them up regularly. Sadly, western diets are often low in B vitamins meaning we don’t get enough. In addition, you use more B vitamins if you drink alcohol regularly or exercise frequently1 so your requirements are increased.

B vitamins:

• Are essential for getting the energy out of the food we consume.
• Are important for heart and muscle tissues.
• Can work as an antioxidant.2
• Help with the manufacture of thyroid hormones (imbalances in thyroid hormones can make you feel tired).
• Help with the response to stress3 so those under a lot of pressure may have a higher requirement.
• Help the body to access and use stored energy meaning that athletes or anyone exercising regularly is likely to need more.4
• And many more functions throughout the body.


Magnesium is another nutrient that is essential for energy production and it is also a cofactor to support our B vitamins and can be quickly used up by stress and exercise or a high consumption of sugar, caffeine or alcohol. We also need magnesium for accessing energy and for proper mitochondrial function. As such, it has been suggested that magnesium may play an important role in supporting tiredness and fatigue5. Getting adequate magnesium from our diet is difficult and many people don’t consume enough to keep up with demand. You can read more about other areas supported by magnesium in our article why magnesium is so important.


CoQ10 is a fat-soluble, vitamin-like substance that has long been known as an energy support nutrient – and for good reason - CoQ10 plays a crucial role in energy production and transport and is an important mitochondrial antioxidant too. Of particular concern for mitochondrial health is the known depletion of CoQ10 by commonly prescribed statin drugs6 . Read our article about statins to find out more.

Siberian Ginseng

Ginseng has a long history of traditional use with a wide range of beneficial activity including its ability to modulate the HPA axis which is the body system responsible for handling our reaction to stress7. It has long been used as an adaptogen (a balancing herb), both as a tonic and a rejuvenator.

It may also help to protect against the wider effects of stress. Ginseng has demonstrated support for feelings of overwhelm and low mood8.  Siberian Ginseng has also been much studied for its effect on endurance and exercise performance as well as it’s ability to support those with fatigue.

If you are still struggling with low energy after ruling out medical problems and trying some of the above then you might benefit from speaking to a health care practitioner to dig a little deeper into what may be contributing to your continued low energy.

1. Martel JL, Kerndt CC, et al. Vitamin B1 (Thiamine) StatPearls (Internet). August 27 2022.
2. Mahabadi N, Bhusai A, et al. Riboflavin Deficiency StatPearls (Internet) July 18 2022
3. https://ods.od.nih.gov/factsheets/PantothenicAcid-HealthProfessional/
4. 11 Stach K, Stach W, et al. Vitamin B6 in health and disease. Nutrients. 2021 Sep; 13(9): 3229
5. Cox IM, Campbell MJ et al. Red blood cell magnesium and chronic fatigue syndrome. Lancet 1991 Mar 30; 337(8744): 757-60
6. Maes M, Mihaylova I, Kubera M, Uytterhoeven M, Vrydags N, Bosmans E. Coenzyme Q10 deficiency in myalgic encephalomyelitis/chronic fatigue syndrome (ME/CFS) is related to fatigue, autonomic and neurocognitive symptoms and is another risk factor explaining the early mortality in ME/CFS due to cardiovascular disorder. Neuro Endocrinol Lett. 2009;30(4):470-6. PMID: 20010505.
7. Lee S & Rhee DK. Effects of ginseng on stress-related depression, anxiety, and the hypothalamic-pituitary-adrenal axis. J Ginseng Res. 2017 Oct; 41(4): 589-594.
8. Lee S & Rhee DK. Effects of ginseng on stress-related depression, anxiety, and the hypothalamic-pituitary-adrenal axis. J Ginseng Res. 2017 Oct; 41(4): 589-594
9. Todorova V, Ivanov K, Delattre C, et al. Plant Adaptogens—History and Future Perspectives. Nutrients. 2021;13:2861.

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Nutri Advanced has a thorough research process and for any references included, each source is scrutinised beforehand. We aim to use the highest value source where possible, referencing peer-reviewed journals and official guidelines in the first instance before alternatives. You can learn more about how we ensure our content is accurate at time of publication on our editorial policy.