Feeling constantly tired may be a symptom of an underlying condition. There are several possible reasons for having low energy and constant fatigue. Some of these include lack of sleep, anemia, heart disease, chronic diseases like diabetes, mental health disorders, and certain treatments like chemotherapy.
Constantly low energy levels can interfere with your daily activities and can be concerning. Some studies have shown that supplementation with certain vitamins and compounds can help boost your energy levels.
Studies have found that vitamin B12 (cobalamin) plays a role in how the body produces and uses energy. Due to its role in energy metabolism, deficiencies in vitamin B12 can result in lower energy levels and fatigue.
Researchers have found that vitamin B12 supplementation can improve energy levels and reduce fatigue in people with vitamin B12 deficiencies. However, no evidence suggests this vitamin improves fatigue in people without a deficiency.
The recommended dietary allowance for vitamin B12 is about 2.4 micrograms for adults and 2.6 micrograms daily for pregnant people.
You can get vitamin B12 from fish, meat, eggs, and dairy. The most common form of vitamin B12 in dietary supplements is cyanocobalamin.
CoQ10, also known as ubiquinone, is a vitamin-like molecule found in almost every cell in your body, but especially in your heart, liver, kidneys, and muscles. Your body uses CoQ10 to make energy by converting food into energy that cells can use.
One study found that taking 100 milligrams of CoQ10 for about three months significantly improved fatigue. People who took more of the supplement and for longer, 400 milligrams daily for six months, saw about 20-40% reductions in chronic fatigue.
CoQ10 is generally considered safe for adults in doses up to 1200 milligrams per day. CoQ10 can also be found in foods like meat (the highest source of CoQ10), dairy, and eggs.
Iron deficiency can make you feel consistently fatigued. Iron is an essential mineral used to make hemoglobin, a component of red blood cells that helps carry oxygen throughout the body. It also affects how the body produces energy.
If your iron level is low, you may develop anemia. If your lack of energy and fatigue are due to iron deficiency anemia, taking iron supplements may help. It might take up to three to six months to restore your iron levels and see significant improvement in energy.
The recommended daily amount of iron for adults between the ages of 19 and 50 is 8 milligrams for males, 18 milligrams for females, and 27 milligrams for pregnant people. After age 50, women require the same amount of iron as men. Your healthcare provider may prescribe a higher dose if you are iron-deficient.
Ashwagandha is a shrub used in traditional medicine to reduce stress and improve sleep. Researchers have found that ashwagandha may also help reduce fatigue.
Ashwagandha contains a compound called withanolides, which is believed to improve sleep and energy levels. More human studies are needed to confirm this benefit.
Studies have safely used ashwagandha in adults in doses of up to 1000 milligrams for up to 12 weeks. However, little is known about its long-term safety when used for months or years.
Ashwagandha may also affect the liver and thyroid, and might not be safe for people living with prostate cancer. If you have an underlying health condition, talk to your healthcare provider before using ashwagandha.
Ginseng is one of the most widely used supplements for improving energy and reducing fatigue.
The dose of American ginseng used to improve fatigue in studies has ranged from 500 milligrams to 2000 milligrams. Doses up to 3000 milligrams have been safely used for up to 12 weeks. There is currently no acceptable or standardized dose for Asian ginseng.
Both Asian and American ginseng may lower blood sugar levels and should be used with caution or even avoided if you have diabetes.
Creatine is commonly used by athletes to improve exercise and muscle mass. It may also help reduce fatigue.
One study found that using 8 grams of creatine supplement daily for about five days helped reduce mental fatigue. In another study, researchers found that when participants took 4 grams of creatine daily for about six months, creatine helped reduce fatigue in people with long COVID.
Creatine supplementation is likely safe for short-term use. Aside from supplements, creatine can be found in red meat and seafood.
Magnesium helps your body produce energy and protein. It is essential for producing adenosine triphosphate (ATP), the body’s primary energy source.
Studies have found that magnesium deficiency may lead to weakness and fatigue. If low energy levels and fatigue are due to low magnesium levels in the blood, then supplementation with magnesium may help.
The recommended daily intake for magnesium is 400–420 milligrams for males and 310–320 milligrams for females. Magnesium can be found in pumpkin, almonds, spinach, cashews, and chia seeds. It is also available as a supplement in magnesium oxide, citrate, and chloride.
Ribose is a compound that helps your body produce energy in the form of ATP.
Ribose supplementation can significantly improve your energy levels. One study found that ribose can be used both orally and intravenously to treat people with chronic fatigue syndrome. However, only a few studies have evaluated its effects on humans.
The common dosage of ribose supplements used in adults ranged from 5 to 15 grams daily, usually divided into smaller doses. It is also found in meat, cheddar cheese, and mushrooms.
Quercetin is another compound involved in energy metabolism. It can be found in vegetables, fruits, tea, and wine.
One study found that taking 500 milligrams of quercetin daily for two months reduced symptoms of chronic fatigue. Another study suggested that quercetin may reduce fatigue in people receiving chemotherapy. More human studies are needed to confirm this benefit.
Quercetin is possibly safe when used short-term. However, it’s not known if long-term use (longer than 12 weeks) or doses higher than 1 gram daily are safe.
Melatonin is a hormone that helps regulate sleep-wake cycles. It is found in eggs, fish, nuts, and mushrooms.
Some studies have found that melatonin can help reduce fatigue. One study found that taking about 5 milligrams of melatonin significantly reduced fatigue associated with jet lag.
Melatonin supplementation is generally safe for short-term use. However, there is a lack of information on its long-term safety.
Guarana is a plant used by the indigenous Amazon tribes as a stimulant and tonic to treat fatigue.
Guarana extract has gained popularity in the supplement industry as an energy booster due to its energizing effects, which are likely due to its high caffeine content. Guarana seeds typically have a higher caffeine content than coffee beans (2-8% vs. 1-3%).
While guarana may boost energy, the effects are generally short-lived.
Consult your healthcare provider before using supplements to boost energy or reduce fatigue, especially if you have any underlying health conditions, are taking medications, or are pregnant.
Beyond supplements, ensure you get sufficient sleep, eat a well-balanced diet, and maintain a regular exercise routine to help reduce fatigue.
Fatigue may be a sign of a more serious condition. If your fatigue is not relieved after getting good sleep, eating a healthy diet, or using a supplement for a while, see a healthcare provider.
If any of these symptoms accompany the feeling of fatigue, contact a healthcare provider right away:
- Confusion or dizziness
- Thoughts of self-harm
- Blurred vision
- Little or no urine output
- Unexplained weight gain or loss
- Frequent headaches
Everyone feels tired now and then. However, if this symptom persists for weeks, you may want to see a healthcare provider.
While evidence is limited, supplementing with certain compounds, such as iron, magnesium, vitamin B12, and ginseng, can help reduce fatigue. Supplements should be used with caution, as they can sometimes harm your health if used in excessive amounts or may interact with other medications you are taking. Consult your healthcare provider before taking any supplements.
