Last updated: October 2026
The best supplements for energy are the ones that fix a shortfall: iron if your levels are low, vitamin B12 if you’re deficient, and magnesium, which contributes to the reduction of tiredness and fatigue. Herbal options like rhodiola and ginseng have mixed evidence. Sleep, movement and food matter more than any pill.
Below: energy supplements ranked by evidence, which help tiredness versus focus, who should get a blood test first, and the habits that make the biggest difference.
Best supplements for energy, ranked by evidence
| Supplement | Best for | Evidence |
|---|---|---|
| Iron | People with low iron | Good when levels are low. In a BMJ trial of 144 women with unexplained tiredness but no anaemia, fatigue fell by 29% with iron versus 13% with placebo, mainly in those with low iron stores. Only take after a blood test |
| Vitamin B12 | Vegans, older adults, people on metformin or acid-reducing medicines | Good when deficient. Vitamin B12 contributes to the reduction of tiredness and fatigue |
| Magnesium | Low intake, stress, poor sleep | Magnesium contributes to the reduction of tiredness and fatigue and to normal energy-yielding metabolism. See magnesium for energy |
| Caffeine plus L-theanine | Short-term focus without jitters | A 2026 review found L-theanine gives small improvements in attention, especially with caffeine. See L-theanine benefits |
| Coenzyme Q10 | Fatigue, often in people with health conditions | Moderate: a 2022 meta-analysis of 13 trials (1,126 people) found it reduced fatigue |
| Vitamin D | Everyone in the UK in winter | Doesn’t boost energy directly, but low levels are common October to March. See vitamin D in winter |
| Rhodiola | Mental fatigue under stress | Mixed: a review found 3 of 5 trials positive for mental fatigue, but most were flawed |
| Ginseng | Fatigue | Weak: a 2023 meta-analysis of 19 trials found no significant overall reduction in fatigue |
| Maca, cordyceps | Energy, stamina | Limited. See maca root and cordyceps |
| Creatine | Muscle and strength with training; brain effects unproven | Good for muscle with strength training. See creatine for women |
Check for a deficiency first
If you’ve been tired for weeks without a clear reason, see your GP before buying supplements. A simple blood test can check for iron deficiency anaemia, low B12 or folate, thyroid problems and diabetes, all common causes of tiredness that need proper treatment. Don’t take iron unless a test shows you need it, as too much is harmful. See why am I always tired?
See iron deficiency symptoms and vitamin B12 deficiency symptoms.
Supplements for energy and focus
Energy and focus overlap but aren’t the same. For focus, the best-supported options are caffeine in moderate amounts, ideally with L-theanine, plus enough sleep. Magnesium contributes to normal psychological function. Claims for “nootropic” stacks usually run well ahead of the evidence; see nootropics UK. See how to focus better, brain fog and magnesium for focus.
Adaptogens for energy and stamina
Adaptogens are herbs and mushrooms traditionally used to help the body cope with stress. The research is mostly small and mixed:
- Rhodiola: traditionally used for mental fatigue; the evidence is contradictory. See adaptogens for energy and ashwagandha vs rhodiola.
- Ashwagandha: mostly studied for stress and sleep rather than energy. The FSA is reviewing its safety. See ashwagandha side effects.
- Maca: a Peruvian root traditionally used for energy; human evidence is limited.
- Cordyceps: some small studies on exercise tolerance.
Our Flow CBD Oil combines broad spectrum CBD with ashwagandha and maca, designed for daytime routines. See adaptogenic mushrooms.
Energy supplements for women
Women are more likely to have low iron because of periods, pregnancy or a vegetarian diet, so a ferritin check is worth asking for if you’re tired. Perimenopause and menopause also commonly sap energy through broken sleep. Magnesium needs are 270mg a day for women. See magnesium for women and perimenopause and sleep.
What works better than supplements
| Habit | Why |
|---|---|
| Regular exercise | A meta-analysis found regular exercise increased feelings of energy and reduced fatigue |
| Consistent sleep | The biggest single driver of daytime energy. See sleep hygiene |
| Regular meals | Steady blood sugar avoids peaks and crashes |
| Morning daylight | Sets your body clock for alertness in the day |
| Less alcohol | Even moderate drinking disrupts sleep |
| A short nap | 10 to 20 minutes early in the afternoon. See power nap |
Safety
- Count all your supplements so you don’t double up, especially on iron and vitamin D.
- Keep magnesium supplements to 400mg a day or less. See magnesium side effects.
- Check with your pharmacist if you take regular medicines; some herbs and minerals interact.
- The FSA advises healthy adults to take no more than 10mg of CBD a day. That figure is precautionary advice rather than a legal limit, set while longer-term safety research continues. At Evopure we think it is a very cautious figure, and many adults use more. If you go above it, increase slowly, and check with your GP or pharmacist first if you take any medication.
- We don’t recommend our products during pregnancy or breastfeeding, and they’re for adults only.
FAQs
What is the best supplement for energy and tiredness?
The one that fixes a shortfall: iron or vitamin B12 if a blood test shows you’re low. Magnesium contributes to the reduction of tiredness and fatigue.
What vitamin am I lacking if I’m always tired?
Common culprits are iron, vitamin B12, folate and vitamin D. A GP blood test is the only way to know.
Does magnesium give you energy?
Magnesium contributes to normal energy-yielding metabolism and the reduction of tiredness and fatigue, which helps if you’re not getting enough.
What supplements help with energy and focus?
Caffeine with L-theanine has the best short-term evidence for focus. Magnesium contributes to normal psychological function.
Do adaptogens give you energy?
The evidence for rhodiola, ginseng, maca and cordyceps is mixed or limited. They’re not a substitute for sleep, food and exercise.
Sources
- Verdon F et al (2003). Iron supplementation for unexplained fatigue in non-anaemic women: double blind randomised placebo controlled trial. BMJ.
- Cotter J, Kilpatrick HE (2026). Effects of L-theanine on cognition, mood and sleep: evidence from human trials. Frontiers in Nutrition.
- Tsai IC et al (2022). Effectiveness of coenzyme Q10 supplementation for reducing fatigue: a systematic review and meta-analysis. Frontiers in Pharmacology.
- Ishaque S et al (2012). Rhodiola rosea for physical and mental fatigue: a systematic review. BMC Complementary and Alternative Medicine.
- Li X et al (2023). Ginseng and ginseng herbal formulas for symptomatic management of fatigue: a systematic review and meta-analysis. Journal of Integrative and Complementary Medicine.
- Puetz TW et al (2006). Effects of chronic exercise on feelings of energy and fatigue: a quantitative synthesis. Psychological Bulletin.
- NHS. Tiredness and fatigue.
This guide is general information, not medical advice. Evopure makes the Magnesium Glycinate Sleep Complex, Flow CBD Oil and Reishi Mushroom Adaptogenic Complex.
