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Supplements for energy & fatigue

Feeling tired or low on energy.

Start with the basics

  • Check the basics: sleep duration, diet, hydration, and activity level.
  • Persistent fatigue often has a medical cause (iron deficiency, thyroid, anemia, depression, sleep apnea).

Talk to a healthcare professional first

This information is for education only and is not medical advice, diagnosis, or treatment. Supplements can interact with medications and health conditions. Check with your doctor or pharmacist before starting anything, especially if you take medication, are pregnant or breastfeeding, or have a health condition. These statements have not been evaluated by the FDA; supplements are not intended to diagnose, treat, cure, or prevent any disease.

Ranked by strength of evidence

Iron

BModerate evidence

In non-anemic adults with iron deficiency (low ferritin), a systematic review found iron supplementation reduced self-reported fatigue. It is not expected to help people with normal iron levels.

Dose used in studies
As directed by a clinician based on blood tests (commonly 60–120 mg elemental iron every other day)
Time to effect
4–12 weeks
Most relevant for
Only people with confirmed low iron/ferritin
Studies (1)
Safety, side effects & interactions →Where to buy (affiliate)

Rhodiola rosea

CLimited evidence

Systematic reviews found some trials showing reduced mental fatigue, but most studies were small and had methodological weaknesses.

Dose used in studies
200–600 mg/day standardized extract
Time to effect
1–4 weeks
Studies (2)
Safety, side effects & interactions →Where to buy (affiliate)

When to see a doctor

  • Fatigue lasts more than a few weeks without an obvious reason.
  • Fatigue comes with weight loss, fever, night sweats, or shortness of breath.