Highest effect
Iodine
Mineral
Impact
Highest effect
The thyroid gland cannot produce T3 and T4 hormones without adequate iodine. These hormones control the speed of cellular processes throughout the body. An iodine deficiency can lead to hypothyroidism, a condition whose primary symptoms include severe fatigue, weight gain, and low energy.
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Iron
Mineral
Impact
Highest effect
Typical dose:18–65 mg / day
Iron is a critical component of hemoglobin in red blood cells. Without sufficient iron, the body cannot produce enough healthy red blood cells to carry oxygen effectively, leading directly to feelings of exhaustion, weakness, and shortness of breath. This is particularly crucial for women of childbearing age, vegetarians, and athletes.
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Magnesium
Mineral
Impact
Highest effect
Typical dose:200–400 mg / day
Magnesium is required for glycolysis, the Krebs cycle, and oxidative phosphorylation—the core processes of cellular energy production. It also plays a role in nerve function and muscle contraction. Inadequate magnesium levels can impair energy metabolism and lead to feelings of exhaustion.
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Riboflavin
Vitamin
Impact
Highest effect
Typical dose:1.3–10 mg / day
As a precursor to FAD and FMN, Riboflavin (B2) is an essential cofactor in the electron transport chain, the body's primary engine for ATP generation. A deficiency can directly impair energy metabolism and lead to fatigue.
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Thiamin
Vitamin
Impact
Highest effect
Typical dose:1.2–100 mg / day
Thiamin (B1) is an essential coenzyme for several key enzymes in the citric acid cycle, which is central to cellular respiration and energy production. Deficiency, though rare in developed countries, leads to severe energy impairment.
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Vitamin B12
Vitamin
Impact
Highest effect
Typical dose:250–2000 mcg / day
Vitamin B12 is a necessary cofactor for the metabolism of every cell in the human body, especially affecting DNA synthesis and energy production. It helps convert fats and proteins into energy and is vital for maintaining healthy nerve cells. Deficiencies are common in older adults and those on plant-based diets.
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Vitamin B5
Vitamin
Impact
Highest effect
Typical dose:5–10 mg / day
Vitamin B5 (Pantothenic Acid) is central to energy production via the Krebs cycle and the breakdown of fatty acids. It's fundamental for creating ATP from all macronutrients, making it essential for sustained energy.
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Vitamin D
Vitamin
Impact
Highest effect
Typical dose:1000–5000 IU / day
While known for its role in bone health, Vitamin D receptors are found in tissues throughout the body, including muscle and brain. Research shows that correcting a Vitamin D deficiency can significantly improve fatigue symptoms, likely by enhancing the efficiency of mitochondria.
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High effect
Acetyl L-Carnitine
Other
Impact
High effect
Typical dose:500–2000 mg / day
By facilitating fat metabolism, Acetyl L-Carnitine (ALCAR) enhances energy production. Its acetyl group contributes to the production of acetylcholine, a key neurotransmitter for cognitive function, making it effective for reducing mental fatigue and brain fog.
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Caffeine
Other
Impact
High effect
Typical dose:100–300 mg / day
Caffeine is a well-established ergogenic aid that improves physical endurance, power output, and cognitive functions like focus and reaction time. Its ability to acutely reduce feelings of fatigue makes it one of the most reliable and immediate energy boosters.
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Coenzyme Q-10
Other
Impact
High effect
Typical dose:100–300 mg / day
CoQ10 is an antioxidant that every cell in the body needs to produce energy. Levels naturally decline with age and with the use of certain medications (like statins). Supplementing can help combat fatigue and improve physical performance, especially in older or deficient individuals.
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Creatine
Other
Impact
High effect
Typical dose:3000–5000 mg / day
Creatine directly fuels the ATP-PC system, which provides immediate energy for short, explosive movements. This enhances physical performance, strength, and power. It also has neuroprotective and cognitive benefits, helping to reduce mental fatigue.
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Fish Oil
Fatty Acid
Impact
High effect
The omega-3 fatty acids EPA and DHA are integral components of mitochondrial membranes. Healthy membranes allow for more efficient energy production (ATP synthesis). Additionally, their anti-inflammatory properties can combat the low-grade inflammation that contributes to feelings of fatigue and malaise.
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Guarana
Botanical
Impact
High effect
Typical dose:200–800 mg / day
Guarana seeds contain a high concentration of caffeine, along with other alkaloids like theobromine. The complex of compounds can lead to a slightly slower release and more sustained energy boost compared to pure caffeine, making it a popular ingredient in energy drinks and supplements.
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Potassium
Mineral
Impact
High effect
Potassium works with sodium to maintain the electrochemical gradient across cell membranes, which is necessary for nerve impulses and muscle function. An imbalance or deficiency can lead to muscle weakness, cramping, and a general feeling of fatigue, especially after exertion or dehydration.
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Moderate effect
Blue-Green Algae
Botanical
Impact
Moderate effect
Typical dose:1–5 grams / day
As a nutrient-rich whole food, blue-green algae can contribute to overall vitality by providing a broad spectrum of micronutrients. However, its effects are less direct and potent than targeted supplements for energy production, and benefits are most likely in those with suboptimal nutrient intake.
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Caprylic Acid
Fatty Acid
Impact
Moderate effect
Typical dose:500–2000 mg / day
Caprylic acid is metabolized differently than other fats, being quickly converted into ketones by the liver. This offers a readily available, non-glucose-based fuel source, which can enhance mental clarity and physical energy, particularly for those on low-carb diets.
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Situational effect
Arginine Alpha Ketoglutarate
Other
Impact
Situational effect
Typical dose:1.5–3 grams / day
The arginine component increases nitric oxide, improving circulation and nutrient delivery to muscles. The AKG component is an intermediate in the Krebs cycle. This combination is most relevant for reducing fatigue during physical exertion, rather than for general daily energy.
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Ashwagandha
Botanical
Impact
Situational effect
Typical dose:300–600 mg / day
Ashwagandha does not directly provide energy like a stimulant, but rather helps the body conserve it. By modulating the stress response, it can lead to improved energy levels, better sleep quality, and reduced feelings of anxiety, all of which contribute to higher daytime vitality.
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Beta-Alanine
Amino Acid
Impact
Situational effect
Beta-Alanine combines with histidine to form carnosine in the muscles. Carnosine acts as a buffer against the hydrogen ions that accumulate during intense exercise, which cause the "burn" and muscular fatigue. By increasing endurance and time to exhaustion, it allows for greater work capacity and performance.
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Citrulline
Amino Acid
Impact
Situational effect
L-Citrulline is converted to L-Arginine in the kidneys, leading to a more sustained increase in plasma arginine and nitric oxide levels. Enhanced blood flow delivers more oxygen and nutrients to working muscles while clearing metabolic byproducts like ammonia, thereby improving endurance and reducing muscle soreness.
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Cordyceps
Botanical
Impact
Situational effect
Typical dose:1000–3000 mg / day
Traditionally used to combat fatigue and improve vitality, Cordyceps is popular among athletes for boosting endurance and aerobic capacity. Research suggests it may increase the body's production of ATP, making more energy available to the muscles.
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Eleuthero
Botanical
Impact
Situational effect
Typical dose:200–600 mg / day
Also known as Siberian Ginseng, Eleuthero enhances resilience to physical and mental stressors. It is used to combat general fatigue and improve endurance, particularly in individuals under chronic stress or recovering from illness.
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Isoleucine
Amino Acid
Impact
Situational effect
Typical dose:500–2000 mg / day
Isoleucine can serve as an energy source for muscle tissue, sparing glycogen stores during intense physical activity. This makes it situationally useful for enhancing endurance and reducing exercise-induced fatigue in athletes.
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Rhodiola
Botanical
Impact
Situational effect
Typical dose:200–600 mg / day
Rhodiola rosea works by influencing the release of stress hormones while boosting energy metabolism. It has been shown in clinical trials to reduce feelings of fatigue under stressful conditions, improve mood, and enhance concentration without being an overt stimulant.
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Theanine
Amino Acid
Impact
Situational effect
Typical dose:100–400 mg / day
L-Theanine is an amino acid found in green tea that increases alpha brain wave activity, which is associated with relaxed alertness. This makes it situationally excellent for tasks requiring sustained mental energy and focus, especially when combined with a stimulant.
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Theobromine
Other
Impact
Situational effect
Typical dose:100–400 mg / day
A methylxanthine related to caffeine, Theobromine offers a smoother, less intense, and more sustained increase in alertness. It is useful for those sensitive to caffeine or seeking gentle energy support without a significant peak and crash.
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Valine
Amino Acid
Impact
Situational effect
Typical dose:1.5–3 g / day
As a BCAA, Valine can be oxidized in the muscle for energy production, which is particularly useful during long-duration exercise to delay fatigue. Its primary application is in sports nutrition rather than for general daily energy.
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Limited evidence
Tryptophan
Amino Acid
Impact
Limited evidence
Typical dose:250–500 mg / day
As a precursor to serotonin and melatonin, Tryptophan supports restorative sleep. Quality sleep is foundational for preventing fatigue and ensuring optimal daytime energy, although it does not provide an acute or direct energetic effect.
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Vanadium
Mineral
Impact
Limited evidence
Typical dose:0.5–2 mg / day
Vanadium has insulin-mimetic properties and is studied for its potential in blood sugar regulation. However, for the general population seeking an energy boost, there is insufficient evidence to support its use, and supplementation is not standard practice.
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