The Top 5 Supplements for Fatigue and Low Energy

There is good evidence that Iron improves hemoglobin, with Examine.com rating the evidence as grade B. Iron as a supplement is a mineral, commonly taken as tablet or capsule. Studies typically use 15–45mg.

Iron is an essential mineral the body uses to make haemoglobin, the protein in red blood cells that carries oxygen from the lungs to every tissue. Low iron levels are one of the most common nutritional deficiencies and can cause persistent tiredness, difficulty concentrating, and feeling cold. It is known to restore energy and improve mental clarity when levels are low. Supplements typically come as ferrous sulfate or ferrous bisglycinate tablets, with the bisglycinate form generally easier on the stomach.

There is good evidence that Cordyceps improves hemoglobin, with Examine.com rating the evidence as grade B. Cordyceps as a supplement is a mushroom extract derived from cordyceps fungus, commonly taken as capsule or powder. Studies typically use 1,000–3,000mg.

Cordyceps is a fungus that grows naturally in the high-altitude regions of Tibet and the Himalayas, where it has been used in traditional Chinese medicine for centuries. It is known to support energy levels and reduce fatigue, and is one of the most studied supplements for physical endurance. Research shows it can improve the body's ability to use oxygen during exercise, which is why it is popular with athletes. It is available as a capsule, powder, or extract.

There is good evidence that Vitamin D improves hemoglobin, with Examine.com rating the evidence as grade B. Vitamin D as a supplement is a vitamin derived from synthetic (lanolin or lichen), commonly taken as softgel or tablet or drops. Studies typically use 1,000–4,000 IU.

Vitamin D is a fat-soluble vitamin the body produces when skin is exposed to sunlight. Most people in northern climates or who spend limited time outdoors have low levels, which affects immune function, bone strength, and mood. Research shows strong evidence across a wide range of outcomes — including reduced infection risk, improved bone mineral density, and reduced symptoms of depression and anxiety. It is best taken as a softgel or drop with a meal containing fat, which is needed for absorption.

There is good evidence that Beta-glucans improves vigor/activity, with Examine.com rating the evidence as grade B. Beta-glucans as a supplement is a dietary fibre derived from oat / barley / mushroom, commonly taken as capsule or powder. Studies typically use 3–6g (oat); 250–500mg (mushroom).

Beta-glucans are soluble fibres found naturally in oats, barley, and certain mushrooms. They are known to lower LDL cholesterol and support healthy blood sugar levels after meals. They also have well-established immune-supporting properties, particularly the beta-glucans derived from yeast and medicinal mushrooms such as reishi and shiitake. They are available as capsules or powders and can also be obtained in meaningful amounts from a bowl of porridge.

There is some evidence that Bacopa Monnieri improves hemoglobin, with Examine.com rating the evidence as grade C. Bacopa Monnieri as a supplement is a plant extract derived from bacopa monnieri plant, commonly taken as capsule or extract. Studies typically use 300–450mg.

Bacopa Monnieri is a plant that has been used in Ayurvedic medicine for thousands of years, traditionally to support memory and learning. It is known to improve memory retention and the speed at which new information is processed, and research shows benefits tend to build gradually over several weeks of regular use. It can also have a mild calming effect, which may help people who find stress affects their ability to focus. It is available as a capsule or extract.