Energy & Fatigue

A group of eight essential B vitamins central to energy metabolism and neurological function — deficiency is common in certain populations.

The most-studied sports supplement in history — strong evidence for strength and power, emerging evidence for cognitive benefits.

Sodium, potassium, and magnesium for hydration and performance — replacing what you lose in sweat during prolonged exercise is settled, uncontroversial science.

Corrects iron-deficiency anemia with some of the most reliable evidence in nutrition — but only if you're actually deficient. No proven energy benefit if you're not, and overdose is a real risk.

A foundational mineral most people under-consume — strong for correcting inadequacy, modest (not magical) for sleep.

Essential for nerve function and red blood cells — genuinely corrects deficiency in vegans, older adults, and metformin users, but doesn't lower heart disease risk or boost energy if you're already replete.

The sunshine vitamin most indoor-dwellers are low in — strong evidence for bone health and immune function, reasonable for energy.

An adaptogen with real RCT data for stress and cortisol reduction — not Grade A because trial sizes are small and long-term data is limited.

An essential trace mineral required for energy production, connective tissue formation, and iron metabolism — rarely needed as a standalone supplement unless zinc supplementation depletes it.

A mitochondrial coenzyme critical for cellular energy production, with good evidence for heart health support and addressing statin-related depletion.

A small, real weight-loss effect that only shows up when EGCG is paired with caffeine — plus a rare but well-documented liver-injury risk at high doses.

An essential trace mineral required for thyroid hormone production — deficiency causes hypothyroidism and is common in regions without iodized salt, but excess can also disrupt thyroid function.

An amino acid precursor to dopamine and norepinephrine with good evidence for preserving cognitive performance under acute stress — less clear benefit under normal conditions.

Best-supported for fatigue in people with a chronic illness, with a smaller memory benefit in healthy adults — not the exercise-performance herb it's often sold as.

An adaptogenic herb with solid RCT evidence for reducing mental fatigue and improving stress resilience, particularly under demanding conditions.

A conditionally essential amino acid with solid evidence for cardiovascular protection and emerging longevity interest, though human lifespan data is still absent.

A medicinal mushroom with promising but preliminary evidence for improving oxygen utilization and endurance — most human trials are small and short.

Animal data on NAD+ restoration is genuinely exciting, but human evidence that it slows aging remains thin — the most hyped longevity buy relative to what's proven.

Pyrroloquinoline quinone shows mitochondrial support in cell and animal studies, but human evidence is limited to small pilot trials with modest results.

A Southeast Asian herb with emerging but limited human evidence for testosterone support, stress reduction, and physical performance.