Less Is More: The 10 Best Energy Supplements for Chronic Fatigue

If you’re like me, the idea of sifting through energy and metabolism supplement lists with 20+ energy supplements for chronic fatigue is more exhausting than the chronic fatigue you’re trying to fix. 

That’s why we’ve done the heavy lifting and curated the ultimate energy and metabolism supplement list with the top 10 best energy supplements for chronic fatigue that pack a powerful punch to fight fatigue. 

Say goodbye to energy and metabolism supplement information overload and hello to a chronic fatigue-free life! 

And, there are no affiliate links in this article… This is 100% unbiased non-profit-driven information so that you have an unbiased view of the best energy supplements to tackle chronic fatigue head-on.

(And, we’ll cover some supplement-free options as well!)

Let’s dive into this list of the best energy supplements for chronic fatigue!

1 Caffeine: The Classic Energy and Metabolism Supplement

First up is the classic stimulant to rule all (legal) energy supplements for chronic fatigue: caffeine.

Back in my day of chronic fatigue, I would consume about 2000-3000 milligrams of caffeine in various forms.

In fact, I could take a 200 mg tablet and fall asleep within 30 minutes.

Nonetheless, caffeine is one of the best energy supplements for a reason:

• Enhances alertness and focus
• Increases energy levels
• Diminishes perception of fatigue by up to 5.6% (Doherty & Smith, 2005)

However, the bigger the energy boost, the more careful you want to be about drawbacks:

• Dependency and tolerance: 50% of regular users experience withdrawal symptoms (Juliano & Griffiths, 2004)

• Sleep disturbances: consuming 400 mg within 6 hours of bedtime can reduce total sleep time by 1 hour (Drake et al., 2013). 

• Increased heart rate and blood pressure: high consumption is linked to a 22% higher risk of developing hypertension (Mesas et al., 2011)

Caffeine comes in many forms, such as caffeine anhydrous to a more “natural caffeine” like in coffee or in energy drinks.

In terms of a preferred brand, Elm & Rye caffeine supplements offer a convenient and controlled way to consume this energy supplement.

Elm & Rye Caffeine Supplements (and other caffeine supplements) also help you avoid all the sugary disasters that can accompany your energy drinks or coffee. 

Another brand is Natrol High Caffeine tablets.

As the name would suggest, Natrol High Caffeine tablets contain higher doses of caffeine. 

Natrol High Caffeine tablets will contain 200-400 mg whereas Elm & Rye Caffeine Supplements come in smaller doses.

Natural Stacks Smart Caffeine is another option. What sets Natural Stacks Smart Caffeine apart is that it contains other natural ingredients to help provide energy. So, consider Natural Stacks Smart Caffeine if you’re looking to decrease the number of pills you’re taking.

Now, I don’t want you to end up as I did, so here are some typical dosages

• Start low: 50-100 mg/day
• Moderate consumption: up to 400 mg/day (equivalent to 4 cups of coffee) (EFSA, 2015)

Now, think of caffeine as a last resort…

If caffeine is a “must” for you, then you may have bigger issues with chronic fatigue than you want to know about…

Caffeine does many nasty things to your body

• Dehydrates your cells
• Decreases mitochondrial function long term
• Keeps your nervous system in overdrive.

So please, from a former addict, natural caffeine is one of the most effective energy boosters… but it can quickly put you on a rollercoaster ride of an energy rush followed by energy crashes!

That’s why you should consider these other energy boosters…

2 “Adrenal Support” for Chronic Fatigue Syndrome

If you’re having cortisol and/or sleep issues with your chronic fatigue, then “adrenal support” can be one of the best energy supplements to deal with chronic fatigue symptoms.

Quite a few “blends” contain a potpourri of compounds that can help normalize your stress hormones while boosting energy levels.

Here are three popular brands of this energy supplement in order of increasing strength

Adrenal Edge Liquid Drops

• Adrenal Edge Liquid Drops feature a blend of natural adaptogenic herbs, including ashwagandha, Rhodiola, and holy basil, which help the body adapt to stress for sustained energy
• Adrenal edge liquid drops thus allow for easy dosage adjustments and quick absorption

NutraTemple Adrenal Support

• NutraTemple Adrenal Support contains natural ingredients like vitamin C, vitamin B6, and magnesium that are essential for adrenal gland function, hormone production, and sustained energy
• NutraTemple Adrenal Support contains adaptogenic herbs, such as ashwagandha and Rhodiola, to help combat stress and fatigue

EU Natural Vitality Capsules

• EU Natural Vitality Capsules are formulated with essential vitamins, minerals, and plant-based ingredients like Vitamin B Complex, Vitamin C, Vitamin D, Magnesium, and Ashwagandha,
• EU Natural Vitality Capsules promote energy, immune function, and stress management. 

Pure Encapsulation Adrenal Capsules

• Contains actual adrenal gland extracts which makes it different than other energy supplements for chronic fatigue
• Provides essential nutrients and bioactive compounds to support adrenal hormone production and stress response
• Free from artificial additives and common allergens, making it suitable for individuals with dietary sensitivities

Now, there is no scientific research on these energy supplements for chronic fatigue, but that doesn’t mean they’re “useless.”

Many people report positive effects, but, if they’re anything like our clients, they go through a honeymoon period of “This is fantastic for about 3-4 weeks” before they feel like it stops working (more on that later).

And, lastly, adrenal gland extracts are fairly strong. 

That is, they will reduce symptoms in most people… but will create a strong dependency and, ultimately, make fatigue symptoms worse.

3 B-Vitamins: Energy Boost Nutrients

When your B vitamins are low… so are your energy levels (Kennedy, 2016) which is why they’re on this list of the best energy supplements to combat chronic fatigue.

Here are the three main B vitamins that can provide a sustained energy boost for persistent fatigue:

1. Vitamin B6 (Pyridoxine): Involved in over 100 enzyme reactions in the body, vitamin B6 is essential for cellular energy production, neurotransmitter synthesis, and immune function (Hvas & Juul, 2004). The recommended daily dosage for adults ranges from 1.3 to 1.7 mg per day, depending on age and gender (Institute of Medicine, 1998).

2. Vitamin B9 (Folic Acid): Folic acid, also known as folate, plays a critical role in cell division, DNA synthesis, and the production of red blood cells. It also helps convert homocysteine, an amino acid, into methionine, thereby reducing the risk of cardiovascular disease (Brouwer et al., 1999). The recommended daily dosage for adults is 400 mcg per day (Institute of Medicine, 1998).

3. Vitamin B12 (Cobalamin): Vitamin B12 is necessary for red blood cell formation, energy production, and neurological function. It also helps maintain the health of nerve cells and supports the synthesis of DNA (Langan & Goodbred, 2017). The recommended daily dosage for adults is 2.4 mcg per day (Institute of Medicine, 1998).

And, the dosages above are typically much lower than how most people supplement for chronic fatigue… find what works for you!

Now, I typically recommend taking a B-complex as an energy supplement… but I always prefer our clients to get B vitamins from natural food sources for a natural energy boost.

Also… you must recognize that B vitamins are deficient in the first place because your mitochondria can’t burn fat so they use up B vitamins in carbohydrate metabolism (which is an unsustainable biochemical dependency).

That is, you get more energy NOT from B vitamins per se… 

You get more energy from properly functioning mitochondria

4 Coenzyme Q10: A Cellular Powerhouse

Coenzyme Q10 (CoQ10) joins the energy supplement list as it plays a critical role to increase energy production in the mitochondria, where it helps generate ATP (adenosine triphosphate; (Crane, 2001). 

Since chronic fatigue is recognized as a mitochondria issue by many, CoQ10 has become more of a popular choice.

Here are the benefits of CoQ10:

• Supplementing with CoQ10 may help alleviate fatigue and improve overall energy levels, especially in individuals with low CoQ10 levels such as those with chronic fatigue (Cordero et al., 2012).
• Studies have suggested that CoQ10 may improve cognitive function and memory, which can be beneficial for individuals suffering from chronic fatigue (Young et al., 2007).
• CoQ10 is known for its cardioprotective properties, as it may help maintain heart health by improving endothelial function and reducing oxidative stress (Rosenfeldt et al., 2003).

Typical dosages range from 100-300 mg per day.

Despite our work with our clients being “mitochondria focused,” we rarely use CoQ10.

Why’s that? 

In the grand scheme of healing your mitochondria, CoQ10 is worth a decent 5% toward your energy metabolism.

That’s why many people who take CoQ10 don’t really feel any effects in comparison to the other energy boosters on this list… but, make no mistake, it will help provide a natural energy boost.

5 L-Carnitine: Fueling Energy and Metabolism

L-Carnitine is an amino acid derivative that transports long-chain fatty acids into the mitochondria, where they are oxidized to generate ATP (adenosine triphosphate), the body’s primary source of energy (Stephens et al., 2007).

Here’s how L-carnitine can help with chronic fatigue:

• Enhanced energy levels: L-carnitine supplementation has been shown to boost energy levels in individuals with chronic fatigue by improving fatty acid oxidation and ATP production. A daily dosage of 1,000 to 3,000 mg is commonly recommended for adults experiencing fatigue or low energy levels (Plioplys & Plioplys, 1997).
• Improved endurance and exercise performance: L-carnitine has been linked to increased endurance and enhanced exercise performance due to its role in fatty acid metabolism. Studies have suggested that a daily dosage of 2,000 to 4,000 mg may help improve physical performance and reduce fatigue during exercise (Rebouche, 2004).
• Support for brain function: L-carnitine may also contribute to better brain function by protecting neurons from oxidative stress and promoting the synthesis of essential neurotransmitters. Although there is no specific dosage established for cognitive benefits, a daily dosage of 1,000 to 3,000 mg is generally suggested based on its overall positive effects on health and energy levels (Smeland et al., 2012).

Many may not benefit from L-carnitine because no matter how many fatty acids you can transport into your mitochondria, sometimes they simply can’t burn fat. 

In fact, for most people with chronic fatigue, their body’s ability to burn fat is poor… so keep that in mind!

6 D-Ribose: Replenishing Energy Stores

D-Ribose helps ATP production (Hellsten et al., 2004) which is why it joins this list of the best energy supplements for chronic fatigue. 

Let’s see what D-ribose can do:

• Improved energy levels: D-ribose supplementation has been shown to increase cellular energy levels in individuals with chronic fatigue by enhancing ATP production. A daily dosage of 5 to 15 grams, divided into two or three doses, is commonly recommended for adults experiencing fatigue or low energy levels (Teitelbaum et al., 2006).
• Faster recovery from exercise: D-ribose may help improve post-exercise recovery by replenishing depleted ATP stores in muscles more quickly. A daily dosage of 5 to 10 grams, taken before and/or after exercise, has been suggested to support faster recovery and reduce exercise-induced fatigue (Hellsten et al., 2004).
• Support for heart health: D-ribose has been found to support heart health by promoting ATP synthesis and improving myocardial energy metabolism. A daily dosage of 5 to 15 grams, divided into two or three doses, has been recommended for individuals with cardiovascular concerns, though it is essential to consult with a healthcare professional before starting supplementation (Omran et al., 2003).

WARNING: If you have blood sugar issues, D-Ribose can worsen them!

7 Ginseng: A Traditional Energy Tonic

Ginseng, a renowned natural solution to combat fatigue and improve energy levels as a natural energy supplement (Kim, 2018).

And, yes, ginseng is also included in many energy drinks for a much-needed energy boost.

Benefits for Chronic Fatigue: 

A study with 90 participants found that ginseng extract significantly reduced fatigue in chronic fatigue syndrome patients, with a 20% reduction in fatigue severity (Kim et al., 2013).

Enhanced Energy Levels: 

A systematic review and meta-analysis of 12 randomized controlled trials showed that ginseng supplementation reduced fatigue and increased energy levels in healthy individuals (Leung & Wong, 2019).

Improved Cognitive Function:

A double-blind, placebo-controlled study with 30 participants demonstrated that a single dose of ginseng (200/400 mg) improved memory, attention, and processing speed by 7.5% (Reay et al., 2010).

A 12-week study with 58 Alzheimer’s patients revealed that ginseng supplementation (4.5 g/day) improved cognitive performance by 8.4% (Lee et al., 2018).

Support for Immune Health: 

A double-blind, placebo-controlled study with 227 participants found that ginseng administration (100 mg/day) for 12 weeks increased the production of immune cells, enhancing resistance to infections (Scaglione et al., 1996).

However, ginseng can create the same issues as caffeine (at much lower levels).

When your metabolic engines (your mitochondria) are broken down…

Adding in “boosters” (like ginseng and caffeine) can lead to further damage.

8 Maca: An Ancient Superfood for Energy and Vitality

Maca (Lepidium meyenii) is a nutrient-rich root vegetable that has been traditionally used in South America as a natural energy supplement.

Benefits for Chronic Fatigue: Maca may alleviate symptoms of chronic fatigue syndrome by modulating the hypothalamic-pituitary-adrenal axis and improving mitochondrial function (Vecera et al., 2007; Zhang et al., 2019).

Enhanced Energy Levels: A systematic review of 4 randomized controlled trials found maca supplementation increased subjective energy levels in healthy individuals (Shin et al., 2010).

Improved Endurance and Physical Performance: A 14-day study with 8 male cyclists showed that maca extract (1.5 g/day) improved time trial performance by 1.28% compared to placebo (Stone et al., 2009).

Support for Hormone Balance: Maca has been found to modulate hormone levels, potentially benefiting menopausal women by alleviating symptoms like hot flashes and mood swings (Brooks et al., 2008; Meissner et al., 2006).

9 Magnesium: A Key Mineral for Energy and Relaxation

Magnesium is an essential mineral that plays a crucial role in energy production, muscle and nerve function, and promoting relaxation and sleep quality.

As a result, Magnesium is one of the most versatile and best energy supplements for chronic fatigue.

Benefits for Chronic Fatigue: 

• Magnesium deficiency has been linked to chronic fatigue syndrome, and supplementation may help alleviate symptoms by improving energy production at the cellular level (Cox et al., 1991).

Improved Energy Levels:

• Magnesium is a vital cofactor in ATP production, the primary energy source for cells, and adequate levels contribute to overall energy and vitality (Volpe, 2013).

Enhanced Muscle and Nerve Function

• Magnesium supports muscle and nerve function by regulating calcium levels, which are essential for proper muscle contraction and nerve signal transmission (de Baaij et al., 2015).

Support for Sleep Quality

• Magnesium has a calming effect on the nervous system and has been shown to improve sleep quality by promoting relaxation and reducing nighttime awakenings (Abbasi et al., 2012).

Types and Dosages of Magnesium

• Common types of magnesium supplements include magnesium oxide, magnesium citrate, magnesium glycinate, and magnesium malate.
• The Recommended Dietary Allowance (RDA) for magnesium is 310-420 mg daily for adults, depending on age and sex (Institute of Medicine, 1997).

Honorable Mentions before we get to number 10!

I want to briefly mention a few items that almost made the list… but didn’t for various reasons.

Energy Multivitamin

An energy multivitamin can be a very attractive idea.

An energy multivitamin can contain many of the above compounds and energy-boosting nutrients.

So, as an energy booster, it would seem like a great idea to just pack everything into a single energy multivitamin, right?

Wrong.

Why?

Most multivitamins pack a bunch of different ingredients… but fail to provide a high enough of the specific ingredient that might be the best for you.

Think of multivitamins as a “jack of all trades, but master of none”

Prohealth energy NADH

ProHealth Energy NADH is a dietary supplement designed to support energy production and mental clarity. 

However, for ProHealth Energy NADH and other NADH supplements… I don’t love them.

Yes, they will temporarily boost energy and mental clarity… but not in the long term.

Your body makes its own NADH and it’s involved in your mitochondria and circadian rhythms.

When you ingest NADH externally, then this causes some issues with your body’s own natural ability to properly produce and regulate NADH. 

Hence, I don’t love NADH products.

Iron Supplement

Oftentimes people are low on iron… hence an iron supplement can help.

However, many times this deficiency is driven by inflammation or poorly functioning mitochondria that aren’t using iron properly.

Brief detour complete!

Let’s get to the finale with number 10!

10 Mitochondrial Support

We’ve done it! We’ve made it to number 10 of the best energy supplements for chronic fatigue.

But first… let me ask…

Are you really going to take all 9 of the above energy supplements or try them out over the course of months?

That’s why I don’t love these lists of energy supplements for chronic fatigue.

Yes, you may be very driven to get your energy levels back.

But assuming that any one of these energy supplements is going to be the “holy grail” of your recovery is just as dangerous as overdosing on some of the above energy supplements.

If you’ve noticed, a lot of these supplements center around your mitochondria function.

So, why not just use some direct mitochondria supplements?

Plenty of these types of supplements contain ATP, PQQ, and other such mitochondria-specific chemicals.

But, here’s the thing…

They may give you a temporary, much-needed energy boost…

The real question isn’t “What are the best energy supplements for chronic fatigue?”

What you need to be asking is “Why are my energy levels so low in the first place?”

Your Mitochondria are the Ultimate Energy Booster

As we’ve been mentioning throughout this article, nearly all aspects of energy metabolism rely on your mitochondria.

When those aren’t working right, that’s when you’re out here going through lists of supplements hoping “This is the one!”

In reality, none of them will help your mitochondria fully repair.

That’s why we’ve made our short “primer” on mitochondria on how they related to your specific conditions here: https://optimalcircadianhealth.com/learn/

Enjoy!

Here’s to fewer supplements and more life!

Sincerely,

Dylan Petkus, MD

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