Best energy supplements: what works, and what to avoid

What are the best energy supplements?

The best energy supplements contain nutrients with an authorised claim to contribute to the reduction of tiredness and fatigue.

On the Great Britain nutrition and health claims register, only a short list of nutrients can carry that claim: iron, magnesium, vitamin C, folate and several B vitamins (riboflavin, niacin, pantothenic acid, vitamin B6 and vitamin B12). If a product promises more energy without containing any of these, the promise is not backed by an authorised claim.

A supplement works best when it fills a gap in your diet. If your levels are already fine, taking more is unlikely to make you feel noticeably different. That is why understanding the cause of your tiredness comes first.

Why am I so tired all the time?

Tiredness usually has an everyday cause, such as poor sleep, stress or lifestyle, but sometimes it points to a health problem.

The NHS lists common causes including not getting enough sleep or having disrupted sleep, an unhealthy lifestyle, stress or low mood, hormonal changes, illness, and some medicines. Two causes are worth knowing about because a nutrient is involved:

• Iron deficiency anaemia. Symptoms include tiredness and lack of energy, shortness of breath, noticeable heartbeats and pale skin.
• Vitamin B12 or folate deficiency anaemia. Tiredness is common, and B12 deficiency can also cause pins and needles, numbness and problems with balance or memory.

Both need a blood test and proper treatment from your GP, not guesswork with a supplement.

When to see your GP

The NHS advises seeing a GP if tiredness has lasted a few weeks with no obvious cause, if it is affecting your daily life, or if you have other symptoms too. Please do not let a supplement delay that appointment.

Which nutrients contribute to the reduction of tiredness and fatigue?

B vitamins, iron, magnesium and vitamin C are the main ones, each with its own role.

Nutrient	Authorised claim	Worth knowing
Vitamin B12	Contributes to the reduction of tiredness and fatigue, and normal energy-yielding metabolism	Adults need about 1.5 micrograms a day. It is found mainly in animal foods, so vegans need a reliable source.
Vitamin B6, B2, B3, B5 and folate	Contribute to the reduction of tiredness and fatigue	Often taken together as a B complex.
Iron	Contributes to the reduction of tiredness and fatigue	Men need 8.7 mg a day and women aged 19 to 50 need 14.8 mg. Check with your GP before taking iron.
Magnesium	Contributes to the reduction of tiredness and fatigue, and normal muscle function	Comes in several forms, such as bisglycinate and malate.
Vitamin C	Contributes to the reduction of tiredness and fatigue	Also contributes to normal immune function.

What about herbs and other energy ingredients?

Herbal ingredients are traditionally used for energy, but the evidence is weaker than for vitamins and minerals.

• Rhodiola is traditionally used to support energy and resilience to stress. A 2012 systematic review found 11 studies but concluded there was not enough good-quality evidence to say whether it reduces physical or mental fatigue.
• Ashwagandha is traditionally used to help the body adapt to stress and to support calm and restful sleep. Better sleep and less stress can matter for how energetic you feel.
• Shilajit is traditionally used in Ayurveda to support vitality and energy.
• CoQ10 and NAD are central to energy production inside cells. They are popular with people interested in healthy ageing, though neither has an authorised claim for tiredness.

If you are pregnant, breastfeeding or take regular medicine, speak to your GP or pharmacist before trying any herbal supplement.

What should you avoid in energy supplements?

Avoid high-caffeine blends, iron you do not need, and products that hide their doses.

Too much caffeine

Many energy products rely on caffeine. The European Food Safety Authority says healthy adults can have up to 400 mg a day from all sources, with single doses of up to 200 mg, without safety concerns. In pregnancy the limit is 200 mg a day. Remember that coffee, tea, energy drinks and supplements all add up, and the NHS suggests avoiding caffeine in the couple of hours before bed. A caffeine product can leave you more tired the next day if it disturbs your sleep.

Iron you have not been advised to take

The NHS says 17 mg or less of iron a day from supplements is unlikely to cause harm, but higher doses can cause constipation, nausea, vomiting and stomach pain. Unless your GP has found low iron, there is no need to take a high-dose iron product.

Hidden doses and big promises

Be wary of long "proprietary blends" that do not list how much of each ingredient you get, and of any product promising a sudden surge of energy or to treat fatigue. Neither is a sign of a quality formula.

How to build an energy routine that lasts

Start with sleep, food and movement, then use supplements to cover specific gaps.

NHS self-help advice for tiredness includes eating a healthy diet, staying active and going to bed and getting up at consistent times. Once those foundations are in place, a targeted supplement is far more likely to be worthwhile.

In our energy collection, the Vitamin B Complex brings together B vitamins that contribute to the reduction of tiredness and fatigue, and the Liposomal Vitamin B12 Oral Spray suits people who want B12 on its own. Perfect Blend Magnesium combines three forms of magnesium with zinc and vitamin D. Pick the one that matches your gap, take it consistently, and check with your pharmacist if you take other medicines.