Last updated: October 2026
The best supplements for energy are the ones that fix a shortfall. Iron and vitamin B12 matter most if a blood test shows you’re low. Magnesium, vitamin C and several B vitamins have authorised claims for tiredness. CoQ10 has moderate evidence, while rhodiola and ginseng are mixed. Sleep, food and movement still matter more.
Below: the ranking, who should test first, the vitamins with official tiredness claims, and picks for women, men and over 50s.
Where we fit: Magnesium Glycinate Sleep Complex is a berry drink powder with magnesium bisglycinate and citrate (148mg of magnesium per serving), taken in the evening. Magnesium contributes to a reduction of tiredness and fatigue. Prefer a warm drink? Our Reishi Mushroom Adaptogenic Complex is reishi extract with organic cacao and maca (it contains a little natural caffeine from the cacao). Vegan, made in the UK and tested by ISO 17025 accredited labs.
Best supplements for energy, ranked by evidence
| Supplement | Best for | Evidence |
|---|---|---|
| 1. 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, only in those with low or borderline iron stores. Take only after a blood test |
| 2. 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 |
| 3. Magnesium | Low intake, stress, poor sleep | Magnesium contributes to a reduction of tiredness and fatigue and to normal energy-yielding metabolism. See magnesium for energy |
| 4. Vitamin C, folate and B2, B3, B5, B6 | Diets short on fruit, veg or wholegrains | Each has an authorised tiredness claim (see the vitamins table). Extra won’t help if you already get enough |
| 5. 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 |
| 6. Coenzyme Q10 | Fatigue, often in people with health conditions | Moderate: a 2022 meta-analysis of 13 trials (1,126 people) found less fatigue than with placebo |
| 7. Vitamin D | Everyone in the UK in winter | No tiredness claim and doesn’t boost energy directly, but low levels are common October to March. See vitamin D in winter |
| 8. Creatine | Strength or high-intensity training | Good for muscle and performance with training; not an everyday pick-me-up. See creatine for women |
| 9. Rhodiola | Mental fatigue under stress | Mixed: 3 of 5 trials positive for mental fatigue, but all had flaws |
| 10. Ginseng | Fatigue | Weak: a 2023 meta-analysis of 19 trials found no significant overall reduction in fatigue, with small effects in some subgroups |
| 11. Maca, cordyceps | Energy, stamina | Limited. See maca root and cordyceps |
Check for a deficiency first
If you’ve been tired for a few weeks and don’t know why, the NHS advises seeing your GP rather than self-diagnosing. A 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. See why am I always tired?
- Iron: most likely to be low with heavy periods, pregnancy or a meat-free diet. Don’t take iron unless a test shows you need it, as too much is harmful. See iron deficiency symptoms.
- Vitamin B12: extreme tiredness and a lack of energy are classic signs. Vegans without fortified foods, older adults and people taking metformin or acid-reducing medicines are more at risk. See vitamin B12 deficiency symptoms.
- Vitamin D: Between October and early March we don’t make enough from sunlight, so the NHS advises everyone to consider 10 micrograms a day.
Extreme tiredness lasting 3 months or more is worth asking about specifically; see chronic fatigue syndrome (ME/CFS).
Where Evopure fits
If your bloods are fine and you want a simple routine, these are the products we make:
- Magnesium Glycinate Sleep Complex: our magnesium choice for tiredness. It’s a berry drink powder you take in the evening, with magnesium bisglycinate and citrate (148mg of magnesium per serving), glycine, L-theanine, oat straw, hops, chamomile and passionflower. Magnesium contributes to a reduction of tiredness and fatigue. Why glycinate? See magnesium glycinate explained.
- Reishi Mushroom Adaptogenic Complex: a hot chocolate style drink with reishi mushroom extract, organic cacao, maca, coconut milk powder and coconut sugar. It contains a little natural caffeine from the cacao.
- Flow CBD Oil: broad spectrum CBD with ashwagandha and maca in MCT oil.
The FSA’s 10mg a day 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.
Our products are for adults (18+) only. We don’t recommend our products during pregnancy or breastfeeding. If you take any medication, check with your GP or pharmacist first.
Vitamins for energy and tiredness
In the UK only some nutrients are allowed to say they help with tiredness. These have an authorised claim that they contribute to the reduction of tiredness and fatigue (for magnesium the wording is “a reduction”):
| Nutrient | Good food sources |
|---|---|
| Iron | Red meat, beans, lentils, fortified cereals, dark green vegetables. See who needs iron tablets |
| Vitamin B12 | Meat, fish, eggs, dairy, fortified plant milks. See B12 tablets and sprays |
| Folate (B9) | Leafy greens, chickpeas, fortified foods |
| Vitamins B2, B3, B5 and B6 | Wholegrains, meat, eggs, dairy, nuts |
| Vitamin C | Citrus fruit, peppers, berries, broccoli |
| Magnesium | Nuts, seeds, wholegrains, leafy greens. See foods high in magnesium |
A B-complex or multivitamin covers several at once, but extra won’t add energy if you already get enough. Vitamin D isn’t on this list. See magnesium and vitamin D. Comparing magnesium products? Our best magnesium supplement UK guide ranks the forms.
Do energy supplements really work?
Mostly when you’re low in something. Putting right low iron or vitamin B12 can make a real difference, as the iron trial shows. If your levels are already fine, more is unlikely to add energy, which is why what “really works” for one person does nothing for the next.
Caffeine is the exception that works for almost everyone in the short term: low to moderate doses improve alertness, attention and reaction time. But it blocks adenosine receptors in the brain, so it hides tiredness rather than fixing the cause, and taken late it costs you sleep. In one study, 400mg of caffeine taken 6 hours before bed still significantly disrupted sleep. See how long caffeine lasts, the coffee crash and energy drinks.
Energy supplements without caffeine
Iron, B12, the other B vitamins, vitamin C and magnesium are all caffeine-free, and so are creatine (useful for strength or high-intensity training; see creatine) and herbs such as rhodiola, ginseng and ashwagandha. Our Reishi Mushroom Adaptogenic Complex contains a little natural caffeine from the cacao, so it isn’t a caffeine-free option. If you’re cutting back, see coffee alternatives.
Supplements for energy and focus
For focus, the best-supported options are moderate caffeine, ideally with L-theanine, plus enough sleep. Magnesium contributes to normal psychological function. “Nootropic” stacks usually run well ahead of the evidence; see nootropics UK, how to focus better, brain fog and magnesium for focus.
Herbs, adaptogens and mushrooms for energy
Adaptogens are herbs and mushrooms traditionally used to help the body cope with stress. None has an authorised health claim, and the research is mostly small and mixed:
- Rhodiola: traditionally used for mental fatigue; the trials contradict each other. See adaptogens for energy and ashwagandha vs rhodiola.
- Ashwagandha: mostly studied for stress and sleep rather than energy, and the FSA is reviewing its safety. See what ashwagandha does, KSM-66 ashwagandha and ashwagandha side effects.
- Maca: a Peruvian root traditionally used for energy; human evidence is limited.
- Cordyceps: a few small studies on exercise tolerance. See adaptogenic mushrooms.
Energy supplements for women, men and over 50s
Women
Periods, pregnancy and a vegetarian diet make low iron more likely, so ask for a ferritin check if you’re tired. Women need 270mg of magnesium a day. In your 40s and 50s, broken sleep in perimenopause is a big energy drain, and low iron becomes less likely after periods stop. See magnesium for women, perimenopause and sleep, magnesium for menopause and hormonal imbalance symptoms.
Men
Men rarely need iron, so avoid iron tablets without a blood test. Men need 300mg of magnesium a day. If you train hard, creatine has the best evidence for strength. Tiredness with low mood, a low sex drive or erection problems is worth raising with your GP. See stress in men and magnesium for active people.
Over 50 and older adults
- Vitamin B12: low levels get more common with age (about 1 in 10 people aged 75 or over). Ask your GP about a blood test.
- Vitamin D: the NHS advises 10 micrograms a day all year if you’re not often outdoors or live in a care home.
- Medicines: tiredness is a side effect of many medicines, so ask your pharmacist to review them.
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; the NHS suggests 6 to 9 hours. See sleep hygiene |
| Regular meals | Steady blood sugar avoids peaks and crashes |
| Morning daylight | Sets your body clock for daytime alertness, which matters most in the dark months. See why you’re so tired in winter |
| 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.
- The NHS says 400mg a day or less of magnesium from supplements is unlikely to cause harm. See magnesium side effects.
- Check with your GP or pharmacist if you take medicines; some herbs and minerals interact.
- The FSA advises healthy adults to take no more than 10mg of CBD a day (see our note above).
- We don’t recommend our products during pregnancy or breastfeeding, and they’re for adults only.
Related guides
- Adrenal fatigue supplements.
- Why you feel tired after eating.
- Rhodiola rosea trials for fatigue.
- Is shilajit worth taking for energy?
- Vitamin B6 and why more isn’t better.
- Supplements for women over 40.
- Are multivitamins worth it for tiredness?
- What ginseng trials show for fatigue.
- Beetroot juice benefits and side effects.
- Spirulina and the evidence for energy.
- Do B vitamins give you energy?
- Best supplements for focus.
- Magnesium for sleep.
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 a 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, and it can also check for thyroid problems and diabetes.
Which vitamins help with tiredness and fatigue?
In the UK, iron, magnesium, vitamin C, folate and vitamins B2, B3, B5, B6 and B12 have an authorised claim that they contribute to the reduction of tiredness and fatigue. Vitamin D does not.
Does magnesium give you energy?
Magnesium contributes to normal energy-yielding metabolism and to a reduction of tiredness and fatigue, which matters most if you’re not getting enough from food.
Do energy supplements really work?
Mostly when you’re low in something, such as iron or vitamin B12. If your levels are fine, extra is unlikely to add energy. Caffeine boosts alertness in the short term but doesn’t fix the cause, so ask your GP about blood tests if you’ve been tired for weeks.
What are the best energy supplements without caffeine?
Iron or vitamin B12 if a blood test shows you’re low, and magnesium if your intake is low. The NHS also advises everyone in the UK to consider vitamin D in autumn and winter.
What is the best supplement for energy for women over 50 and for men?
After periods stop, low iron is less likely, so women over 50 should focus on sleep, vitamin D in winter, B12 and magnesium. Men rarely need iron. Either way, see your GP if you’re tired for weeks.
What is the best supplement for energy and brain fog?
Caffeine with L-theanine has the best short-term evidence for focus. Magnesium contributes to normal psychological function. Long-lasting brain fog is worth checking with your GP.
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.
- McLellan TM, Caldwell JA, Lieberman HR (2016). A review of caffeine’s effects on cognitive, physical and occupational performance. Neuroscience and Biobehavioral Reviews.
- Drake C et al (2013). Caffeine effects on sleep taken 0, 3, or 6 hours before going to bed. Journal of Clinical Sleep Medicine.
- Kreider RB et al (2017). International Society of Sports Nutrition position stand: safety and efficacy of creatine supplementation in exercise, sport, and medicine. Journal of the International Society of Sports Nutrition.
- Puetz TW et al (2006). Effects of chronic exercise on feelings of energy and fatigue: a quantitative synthesis. Psychological Bulletin.
- NHS. Tiredness and fatigue.
- NHS. Vitamin B12 or folate deficiency anaemia.
- NHS. Vitamin D.
- NHS. Vitamins and minerals: others (magnesium).
- Department of Health and Social Care. Great Britain nutrition and health claims register.
- Food Standards Agency. Cannabidiol (CBD) guidance.
This guide is general information, not medical advice. Evopure makes the Magnesium Glycinate Sleep Complex, Flow CBD Oil and Reishi Mushroom Adaptogenic Complex.
