Vitamins, Minerals & Supplements for Tiredness: Do They Work?

Tiredness. It's more than just feeling sleepy. It's a sense of fatigue that can affect your whole body and mind. That nagging feeling of low energy makes even the simplest tasks seem like a chore.

Whether it's because you didn't get enough sleep, are dealing with stress, or have an underlying health issue, tiredness can leave you feeling drained and not quite yourself.

Supplements can help. In this article, we'll explore vitamins, minerals, herbs and amino acids that help to lift tiredness, revitalize body and mind, and restore zest for life.

We also share supplement tips for fatigue related to specific causes, including nutrient deficiencies, stress, poor sleep, mood issues and more. We recommend the best dietary supplements for each, including capsules, oils and syrups. And we conclude with 15 tips to combat tiredness naturally.

Let's get to it!

Key Takeaways

Essential nutrient deficiencies (certain B-vitamins, vitamin D, iron, magnesium and potassium) limit cell energy production and cause fatigue. Multivitamins can help.
Nutrients CoQ10, PQQ, ALCAR and MCTs help tiredness by boosting cells' mitochondria powerplants. Find them in energy pills, nootropics and the best supplements for chronic fatigue.
Top ingredients in supplements for physical tiredness (such as pre-workouts and performance-enhancers) include beetroot, Setria Performance Blend and L-tyrosine.
For mental tiredness, try nootropics. Citicoline, rhodiola rosea, bacopa monnieri and lion's mane mushroom energize the brain and fight fatigue-inducing stress and mood problems.
Caffeine is a fatigue-buster in a league of its own. For best results, use a low-to-moderate caffeine dose and combine it with L-Theanine, tyrosine and B-vitamins.
Sleep and gut health can greatly influence your energy levels. Consider supplements like natural melatonin and tryptophan for sleep, plus prebiotic fiber for gut health.
Syrups for tiredness include supplements (usually iron, B-vitamin support and multivitamin formulas) and natural foods, such as blackstrap molasses.
If you are experiencing extreme fatigue or chronic fatigue, it is important to consult with a doctor before starting any dietary supplement regimen.

Recommended Products to Buy for Tiredness

Performance Lab Sleep: Natural support for the ultimate remedy for tiredness.
NutriGenesis Multi and D3+K2: Best essentials for health, energy, and vitality.
Caffeine 2: Precision-dose caffeine plus L-Theanine for calm, cool energy.
Performance Lab Energy: Reduces tiredness by boosting cell energy production.
MCT Oil Energy Oil: Quick, sustained energy from MCT "healthy fat" fuel.
Prebiotic: Tunes gut for nutrient absorption and peak metabolism of food into energy.
Mind Lab Pro: Whole-brain booster; top nootropic for mental fatigue (and all else).
Floradix Liquid Iron: Syrup boosts energy and red blood cells with iron and essentials.

We discuss these formulas in more detail at various points throughout this guide, so keep your eye out if you're looking to buy. They're all high-quality supplements with strong reputations.

Now let's delve into the problem. The curse of tiredness.

What Causes Tiredness?

What Causes Tiredness? A tired young woman working at a desk with her hand in front of her mouth yawning.

Tiredness can be a complicated health concern with a big negative impact on your quality of life. Part of the challenge is that there are so many different causes of fatigue. It can be hard to pinpoint the source of your tiredness.

Here are some main causes of tiredness to consider, including both physical and mental fatigue. And for each, a supplement solution we'll cover in greater detail below.

Poor Sleep Quality

How's your sleep? If it's interrupted or you're just not getting enough, you are likely familiar with persistent fatigue and lack of energy. This tiredness gets even worse in the context of physical overexertion. If you're training hard and not getting enough rest, recovery will be slow. Instead you may feel prolonged muscle fatigue and mental tiredness.

Supplements that may help: A great natural sleep supplement. Ingredients like melatonin from tart cherry, magnesium, tryptophan and lemon balm can all improve the quality and quantity of sleep, helping you to boost energy via the most natural pathway available: rest!

Learn more about today's top-rated natural sleep formulas

Nutrient Deficiencies

Vitamins and minerals play a huge role in cell energy production. Lack of essential nutrients, such as iron, vitamin D, and B vitamins, can result in low energy levels.

Mature populations, vegans, and those with digestive issues (such as a disrupted gut microbiome or other problems with absorbing nutrients) are at greater risk for experiencing vitamin deficiency-related fatigue; while menstruating women and athletes may need more iron, specifically, to maintain daily energy levels.

Supplements that may help: A high-quality, clean-label multivitamin supplement. Learn more about this year's top-rated multi vitamin & mineral supplements for men and for women.

Tip: A prebiotic fiber supplement is another good choice for improving your digestive function and overall nutritional status. Prebiotic fiber feeds gut probiotics, which in turn synthesize nutrients and help the gut to absorb nutrients more efficiently.

Chronic Stress

Ongoing stress can deplete the body's energy reserves and contribute to feelings of exhaustion. It can also interrupt sleep, creating a vicious stress/sleeplessness cycle. It's a perfect recipe for long-range fatigue.

Supplements that may help: Nootropics (brain supplements) sometimes include ingredients specifically for stress. Adaptogen herbs like Rhodiola rosea and Bacopa monnieri help strengthen the body's resistance to stress. L-Tyrosine restores and maintains brain chemicals that are depleted by stress.

Sedentary Lifestyle

Lack of physical activity can lead to decreased stamina and increased fatigue. The solution, of course, is to engage in regular physical exercise. But an object at rest tends to stay at rest. It can be a hard cycle to break.

Supplements that may help: Pre-workout supplements can give you the spark you need to hit the gym. Caffeine is a must to charge-up your batteries, but not too much: low-to-moderate dose, tops. Beetroot and Setria Performance blend are other pre-workout ingredients that unleash an exhilarating rush of peak blood flow to the muscles and brain, making your workout enjoyable and effective.

Tip: Dehydration can lead to fatigue that crushes physical and mental performance. Be sure to drink enough water during your workout and consider a pre-workout supplement with hydration support like himalayan pink salt (electrolytes).

Physical Health Challenges

Issues like anemia, thyroid disorders and chronic fatigue syndrome can cause persistent tiredness that really diminishes quality of life.

Supplements that may help: In this article, we discuss iron for anemia and CoQ10 (and other cell energy boosters) for CFS/ME. We'll also reveal the best energy supplements for chronic fatigue below.

Mental Health Issues

Depression and anxiety can significantly impact energy levels and overall vitality. If you've ever been down in the dumps, you know that exhausted feeling. This category includes wintertime tiredness, which can sometimes be accompanied by blue moods and feelings of anxiety.

Supplements that may help: Vitamin D, phosphatidylserine (PS, a brain-booster), caffeine, L-Theanine and Lion's Mane Mushroom are all research-backed nutrients that support the bright, positive and calm mood that is synonymous with healthy daily energy.

If you're looking for ways to boost your energy and vitality, choosing the right supplements can be a great step towards feeling more refreshed and revitalized.

In the next section, we'll explore some options that can help you combat fatigue, enhance your body's ability to produce energy, and regain your zest for life.

Essential Vitamins and Minerals for Tiredness

Essential Vitamins and Minerals for Tiredness. A colorful variety of foods including fruits, vegetables, legumes and lean protein. Suggests the idea of a healthy, varied diet to gain the variety of vitamins and minerals needed to energize our body.

If you're considering trying out some dietary supplements for those frustrating feelings of fatigue and tiredness, essential nutrients are a good starting point. Essential nutrients are not naturally produced by the body and must be obtained from diet.

Shortfalls of certain nutrients can lead to tiredness and fatigue.

Without the right essential nutrients, your body cannot efficiently liberate stored energy from foods, produce cell energy or maintain metabolic functions.

Some reasons why you might fall short on key nutrients you need for energy:

Poor diet. A healthy diet in modern times can be hard to find. Many people rely heavily on processed foods, which are typically low in vitamins and minerals. A balanced diet can help.
Diminished foods. Even if you eat healthy... Did you know that many of today's fruits and vegetables are less nutrient-dense than they were 50 years ago?⁽¹⁾
Vegetarianism or veganism can lead to deficiencies in nutrients predominantly found in animal products, like vitamin B12 and iron deficiency; along with other important energy nutrients like CoQ10.
Malabsorption issues, such as those caused by gastrointestinal issues can make it harder for the body to effectively pull nutrients from food.
Aging is another factor, as older adults may have a reduced ability to absorb nutrients like vitamin B12 and may produce less CoQ10 naturally.
Lifestyle factors, such as limited sun exposure leading to low vitamin D levels or excessive physical activity causing magnesium and potassium depletion, can also contribute to deficiencies.

By filling nutritional gaps with minerals and vitamins for energy and tiredness, you can support your body's natural power production, setting a strong foundation for health and vitality.

Let's now take a look at the most important essential nutrients you need to maintain healthy energy levels, every day.

Tip: If you want the best essential vitamins and minerals for reversing fatigue-inducing deficiencies, look for NutriGenesis®. These vitamins and minerals are cultured in a lab using a patented eco-friendly process that yields safe, clean, easy-to-absorb nutrients.

Vitamin B12

B-vitamins -- especially vitamin B12 -- may be the best vitamins for tiredness. Vitamin B12 is crucial for keeping nerve cells healthy, regulating muscle and nerve function, and maintaining robust production of red blood cells -- all of which are related to energy levels.⁽²⁾

A lack of vitamin B12 can cause pernicious anemia, a condition where your body makes fewer red blood cells, and the ones it does make are larger and less effective at carrying oxygen. This can make you feel tired, weak, and dizzy.

Vitamin B12 is also crucial for keeping your nerves healthy and supporting brain function. Low vitamin B12 levels can cause brain fog that can add to feelings of tiredness and mental fatigue.

Note: Older adults, vegetarians, vegans, and individuals with gastrointestinal disorders that affect nutrient absorption all face a higher risk of vitamin B12 deficiency and may consider vitamin supplements to maintain healthy status.

Vitamin B6 (Pyridoxine)

Vitamin B6 is vital for energy production as it helps metabolize proteins, fats, and carbohydrates -- which essentially means breaking down and utilizing the foods we eat.

B6 also supports the creation of neurotransmitters like serotonin and dopamine, which help regulate mood, sleep and overall energy.⁽³⁾

Without enough B6, your body can’t produce these neurotransmitters effectively, leading to fatigue and mood imbalance.

Folate (Vitamin B9)

Those who do not consume enough dark leafy greens, legumes, or fortified foods may experience low folate (vitamin B9) levels.

Low folate levels can lead to various health problems, including megaloblastic anemia. With this issue, the body produces large and inefficient red blood cells that struggle to carry oxygen. This can make you feel tired, weak, and generally worn out.

Like Vitamin B12 and B6, folate also helps to support feelings of vitality by regulating certain neurotransmitters related to mood and energy.⁽⁴⁾

Vitamin D

Vitamin D is one of the most important vitamins for energy and tiredness. An illustration showing a bottle of Vitamin D3 Supplement surrounded my drawings of foods that contain D3 such as cheese, milk and prawns and a woman relaxing in a deckchair catching the sun rays.

Sunshine powers all life on earth! So it makes sense that Vitamin D, the "sunshine vitamin," is closely linked with healthy daily energy.

Vitamin D is vital for many body functions in addition to energy, including calcium absorption, bone health, and immune system support.

Despite its importance, vitamin D deficiency is widespread, affecting nearly 1 billion people worldwide. Those at higher risk include individuals with limited sun exposure, darker skin tones, older adults, and people living in northern latitudes.

Low vitamin D can lead to a range of health issues, including weakened bones, muscle weakness, and immune vulnerabilities. One of the less obvious but significant impacts of low vitamin D levels is on energy and mood.

Insufficient vitamin D can contribute to feelings of fatigue and general tiredness.⁽⁵⁾

Vitamin D is also involved in the production of neurotransmitters, which are crucial for mood regulation. Low levels of vitamin D have been linked to symptoms of depression, which can further exacerbate feelings of fatigue and low energy.

Vitamin D forms to look for when buying supplements:

Vitamin D3 (Cholecalciferol): This is the most effective form of vitamin D for raising blood levels. It is the type of vitamin D that your skin produces in response to sunlight and is widely recommended for supplementation.

Vitamin D with K2: Some supplements combine vitamin D with vitamin K2, which can help ensure that calcium is properly directed to the bones and not the arteries, enhancing overall bone health. We recommend a D3+K2 product below.

Iron

Minerals play several key roles in energy production. Essential mineral iron is especially important for energy because it helps make hemoglobin, the protein in red blood cells that carries oxygen throughout the entire body.

When your body doesn't get enough iron, it can't produce enough healthy red blood cells to transport oxygen to your tissues.

Without red blood cells delivering enough oxygen to your cells, tissue and organs, your body and brain simply can't perform at their best, making everyday activities feel like a struggle. Disrupted red blood cells can ultimately lead to iron deficiency anemia, which often results in feelings of tiredness, weakness, and a lack of energy.

Despite its importance for red blood cells, physical performance, and overall vitality, iron deficiency is quite common: About 25% of the global population is affected by iron deficiency anemia.⁽⁶⁾ Iron supplements are a direct, accessible and effective therapy that can help.

Iron notes:

Women, particularly those with heavy menstrual cycles, and individuals with certain dietary restrictions may be at higher risk for iron deficiency and related tiredness and physical fatigue. Discover the top-rated multivitamins with iron for women
Athletes often need more iron due to increased production of red blood cells, higher oxygen demand, and greater potential iron loss through sweat and intense exercise. Athletes may take iron supplements, multivitamins, or sport formulas with iron to compensate.
Since animal based foods are a major source of iron, vegetarians and vegans often need more iron than their diets provide and face higher risk of iron deficiency. Learn more about why vegans should supplement iron
Eating iron-rich foods, including red meat, spinach (and other dark leafy greens), lentils, chickpeas, tofu, and fortified cereals can help ward off iron deficiency.
Iron supplements are also effective, especially for iron deficiency, but they must be dosed appropriately. Too much iron can create risks or uncomfortable side effects.
Syrup is a popular supplement form of iron, often used for fatigue-relates issues. We recommend a few syrup supplements, including syrup iron supplements, below.

Magnesium

This mineral is involved in over 300 biochemical reactions in the body, including some that help cells produce energy and others that support the deep restful sleep that helps you awake revitalized in the morning.

Despite its importance, many people don't get enough magnesium from their diets and choose to take magnesium supplements.

Magnesium deficiency seems to be a real risk. It's estimated that more than half of the population in the United States has inadequate magnesium intake, which can contribute to various health issues, including fatigue.⁽⁷⁾

Since magnesium is crucial for energy production at the cellular level, low levels can disrupt your body's ability to produce and use energy efficiently. This can result in feelings of constant tiredness, even after a good night's sleep.

Additionally, magnesium helps regulate the nervous system and relax muscles, and a deficiency can contribute to stress, anxiety, and poor sleep. All of which add up to even more daytime tiredness. Magnesium supplements are an easy way to support energy in many ways.

Learn more about magnesium's soothing effects and sleep benefits

Potassium

Essential for maintaining proper cellular function and fluid balance, low potassium levels can lead to muscle weakness and fatigue. This deficiency can occur due to inadequate dietary intake or excessive loss through sweat or certain health protocols.

A deficiency in potassium, known as hypokalemia, can have a significant impact on energy levels.

Potassium is critical for maintaining the body's electrolyte balance and ensuring that cells function correctly. When potassium levels are low, muscle cells cannot contract and relax efficiently, leading to feelings of muscle weakness and fatigue.⁽⁸⁾

Additionally, potassium helps regulate nerve signals and fluid balance, both of which are essential for maintaining energy and preventing tiredness.

Despite its importance, many people fail to get enough potassium, which can lead to fatigue, muscle weakness and other health concerns over time.

Did you know? Magnesium and potassium are mineral electrolytes. Others include sodium, calcium, chloride, and phosphate. Electrolytes support muscle and nerve function by regulating electrical signals and muscle contractions. They also maintain fluid balance, key for overall energy and cell function. Muscle cramps and "energy crash" problems are associated with low electrolytes.

Getting your nutritional status back up to par via diet, supplements, and lifestyle changes can help restore healthy daily energy.

Next, let's check out some top-shelf essential vitamin and mineral formulas to help reverse any power drain and get you back up to full power.

Best Multivitamin for Fatigue: Performance Lab® NutriGenesis Multi

Best Multivitamin for Fatigue: Performance Lab® NutriGenesis Multi. Men’s and Women’s formulas are shown, bottles and boxes.

Ingredients: 24 cultured essential vitamins and minerals complexed with cofactors for optimal potency.

*Top Multivitamin Supplement for Fatigue and Tiredness Overall.

Performance Lab®'s ultramodern multivitamin features NutriGenesis® cultured vitamins and minerals. This innovative "lab grown" form binds nutrients with cofactors, enzymes and probiotics (just like nutrients from a balanced diet of whole foods) that make them easier for the body to absorb and utilize.

NutriGenesis® Multi efficiently restores the most crucial essentials your body's cells need to produce energy: B-vitamin support, iron, Vitamin D3 and more. And because it is a clean-label formula with no artificial anything, it's easy on the digestion too. Delivered in vegan-friendly NutriCaps®, made from pullulan (tapioca) and infused with prebiotics for even more digestive support.

Take NutriGenesis® Multi for daily foundational energy support: All the essentials you need for healthy, energized performance across all cells and body systems. It's the best multivitamin for chronic fatigue, mineral & vitamin deficiency-related tiredness and overall vitality.

Shop Performance Lab® NutriGenesis®

Performance Lab® D3+K2: Best Supplements for Winter Tiredness

Performance Lab D3+K2: Best Supplements for Winter Tiredness. A bottle of the supplement sits against a yellow sphere backdrop

Ingredients: Vitamin D3 (from algae), Vitamin K2 (from NutriGenesis®)

If you've been missing out on sunshine -- and the sunshine vitamin -- and now have the wintertime blues, this is the formula for you.

Performance Lab® NutriGenesis D3+K2 combines plant-based vitamin D3 (from algae) with vitamin K2 (as NutriGenesis®) for an extra shot of two key essentials for bone, heart, immune and mood support.

Like all Performance Lab formulas, NutriGenesis D3+K2 is a clean-label formula, carefully calibrated and manufactured to exacting quality standards.

Shop Performance Lab® D3+K2

Cell Energy Boosters

Cell energy boosters help to increase energy on a fundamental level. Shown are nerve cells firing with life energy.

Certain nutrients are absolutely required in order for our cells to generate energy. If those nutrients are low or missing, energy production may be diminished, leading to tiredness.

Increasing intake of cell energy nutrients via supplementation may help the body produce energy and improve symptoms of tiredness.

Some of the most important cell energy nutrients to look for in supplements include:

Coenzyme Q10 (CoQ10)

Naturally present in high-energy organs and tissues including the heart and brain, CoQ10 is an antioxidant that is absolutely vital for the body's energy production system. In fact, without CoQ10 being present, cells would be totally unable to produce any energy at all!

Levels of CoQ10 naturally decrease with age. Statins that many people use safely and effectively to reduce cholesterol levels can also reduce levels of CoQ10 in the body. This in turn can disrupt normal mitochondrial function, which may lead to feelings of fatigue.⁽⁹⁾

Restoring CoQ10 with supplements (or by eating organ meats!) can help to enhance energy production in practically every cell in your body.

CoQ10 for Chronic Fatigue

CoQ10 is one of the few nutrients that has shown potential for chronic fatigue syndrome (ME/CFS) in clinical research. It has also shown promise for chronic fatigue sufferers when combined with NADH and selenium.^(10-12)

Additional promising nutrients for chronic fatigue include:

L-carnitine
NADH
Methionine
Zinc
Vitamins C, D and B.

Researchers in a recent clinical review have suggested these nutrients (and CoQ10) have potentially significant benefits in reducing fatigue.⁽¹³⁾

PQQ

Low levels of Pyrroloquinoline Quinone (PQQ) may cause tiredness because PQQ plays a crucial role in mitochondrial function and energy production.

A deficiency in PQQ can lead to reduced efficiency in cellular energy metabolism, resulting in decreased energy levels and increased feelings of fatigue.

Some animal research has shown that PQQ may help to extend muscle endurance during exercise, with researchers suggesting its mitochondria-protective effects may explain its energizing benefits.⁽¹⁴⁾

Alpha Lipoic Acid (or R-Lipoic Acid)

Alpha lipoic (also called ALA or R-Lipoc) acid helps energy by enhancing mitochondrial function, which improves the cells' ability to produce ATP, the primary energy currency of the body.

In some early studies, researchers have suggested ALA may improve mitochondria biogenesis: the formation fresh new mitochondria to power cells.⁽¹⁵⁾

It also acts as an antioxidant, reducing oxidative stress and improving overall cellular health, which supports better energy metabolism.

If you're low in R-lipoic acid, the shortfal may impair the efficiency of cell energy production, potentially leading to decreased energy levels and increased fatigue.

Citicoline

Citicoline is a brain-boosting compound regarded as a nootropic. It works in several different ways to help people with cognitive clarity, memory, processing and yes, mental energy. Learn about the best nootropics on the market today.

Here's how Citicoline works to fight tiredness:

Supporting mitochondria. Citicoline boosts mitochondrial function. Researchers have linked supplementing with citicoline to a 13.6% boost in brain ATP energy levels.⁽¹⁶⁾
Promoting brain chemicals. acetylcholine, Plus, as a nootropic, citicoline fosters mental clarity and focus -- which may indirectly contribute to increased energy.

Citicoline's dual pathway support for cell energy and cell-to-cell communication produce an effect some people can really feel: naturally heightened overall mind-body vitality, without caffeine. Learn more about citicoline for energy and brainpower.

Best Energy Supplements for Chronic Fatigue & Tiredness

Performance Lab® Energy

Energy Supplements for Chronic Fatigue & Tiredness. Performance Lab Energy bottle and capsules are shown.

Ingredients: CoQ10 (Coenzyme Q10), PQQ (Pyrroloquinoline Quinone), Acetyl-L-Carnitine (ALCAR), Black Pepper Extract (95% piperine), R-Lipoic Acid, 150 mg.

This next-gen, stim-free energy blend poduces a clean cognitive lift with no crash. Performance Lab® Energy enhances energy production at the cellular level, particularly targeting organs and tissues with high energy demands such as the brain and muscles.

Energy primarily works by supporting cells' powerhouse mitochondria. It's an ideal formula for powering-up mental function, exercise performance, and overall daily vitality without any caffeine or stim-related side effects.

Performance Lab Energy's mitochondria-focused design is also ideally suited for supporting those with chronic fatigue.

Performance Lab Energy includes the top-researched nutrient for chronic fatigue -- CoQ10 -- along with other nutrients that researchers are now closely investigating today for their potential to help fatigue, like ALCAR and PQQ.

Shop Performance Lab® Energy

Caffeine 2

Caffeine 2. Combines low-to-moderate caffeine with vitamins for tiredness and calming aminos. Bottle is shown on its side with capsules spilling out.

Ingredients: Natural Caffeine (from Coffea robusta seeds), L-Theanine, L-Tyrosine, NutriGenesis® Caffeine Balance B-Vitamin Complex (Vitamin B6, Vitamin B9, Vitamin B12).

Caffeine pills are a popular solution for addressing tiredness, offering a quick and convenient way to boost energy and alertness. But too much can cause side effects, and potentially even trigger fatigue.

Caffeine 2 is "smart caffeine" that delivers precision stimulation in a cleaner, healthier format. It enhances all caffeine advantages and benefits while reducing jitters, crashes and other side effects.

Caffeine 2 gets there by stacking caffeine with amino acids and B-vitamin support that help to maintain your brain chemical balance and replenish what caffeine takes away. The end result is performance-tuned stimulation: Cleaner, healthier, sharper vitality that's easy and convenient to take every day.

And if you have concerns about too much caffeine triggering a fatigue episode, keep in mind that Caffeine 2 is only 50 mg per capsule -- so you can take 50, 100, 150 mg or whatever works best for you without going overboard.

If you like caffeine, you'll love how Caffeine 2 helps you berak through mental and physical fatigue.

Shop Performance Lab® Caffeine 2™

Sport Nutrients for Workout Tiredness

Sport Nutrients for Workout Tiredness. A young woman and man are happily and energetically running on a treadmill in a well-lit gym.

Supplements for pre-workout tiredness are designed to provide a burst of energy and enhance performance during exercise.

Many individuals take these supplements to combat feelings of fatigue and lethargy that can hinder their ability to perform at their best in the gym.

By boosting physical endurance, increasing blood flow, and improving mental focus, these supplements help individuals push through challenging workouts with greater intensity and stamina.

The goal is to maximize workout effectiveness, allowing for more significant fitness gains and better overall performance.

Let's now take a look at some awesome sports nutrients for mental and physical fatigue:

Beetroot

Red beetroot supplies nitrate. This is the prized active ingredient responsible for beetroot's famous Nitric Oxide (NO) boost. It relaxes blood vessels, opening them wide to allow for a big boost of blood flow to the muscles and brain. And with it, oxygenation that enhances whole-body energy.

Nitrates in beetroot have been shown in research to help with endurance and strength, energizing and enhancing overall exercise performance.⁽¹⁷⁾

In addition, beetroot delivers antioxidant activity that protects muscles during exercise, helping to accelerate recovery and muscle weakness the next day.

Overall, look for beetroot as a natural ingredient in nootropic pre workouts for energy, cognition, performance-enhancing muscle pumps, and even to get a head start on recovery.⁽¹⁸⁾

Setria® Performance Blend (L-Citrulline + Glutathione)

Like beetroot, Setria Performance Blend helps unleash a surge of energy in the gym by boosting blood flow to the brain and muscles. It is driven by a long-lasting nitric-oxide boost. Researchers report that this blend maintains Nitric Oxide (NO) levels for two times as long as other sport nutrients.

Researchers also suggest that supplementing with Setria Performance Blend in conjunction with resistance training was associated with greater muscle mass gains after 4 weeks and better muscle maintenance after 8 weeks (when compared to just L-Citrulline or a placebo).^(19,20)

Now let's look at a top supplement that delivers a few of these ingredients and is truly ideal for breaking through pre-workout tiredness.

Pre Lab Pro® - #1 energizing pre-workout supplement

Pre Lab Pro® - #1 energizing pre-workout supplement for tiredness. A tub of the supplement on a gym floor surrounded by light gym equipment.

Ingredients: Red Beetroot Powder; Setria® Performance Blend; Natural Caffeine; L-Theanine; L-Tyrosine; Vitamin D3, Potassium and Iron (all as NutriGenesis®), Himalayan Pink Salt. Vitamin B complex: Riboflavin, Vitamin B-6, Vitamin B12, folate. Delicious natural berry flavor.

“World’s smartest pre-workout drink": smooth energy, focus and peak performance with no jitters or crashes. Pre Lab Pro® is a nootropics-enhanced pre-workout formula. It supplies a moderate dose of sport-tuned caffeine with amino acids that balance energy with calm control.

With an additional nitric oxide boost for circulation plus natural hydration support, Pre Lab Pro® enhances intensity, motivation and mental sharpness throughout your session -- for better gym performance, muscle growth and muscle gains overall.

Shop Pre Lab Pro®

MCT Oil

MCT oil provides rapid energy by bypassing traditional digestion steps, traveling straight from the small intestine to the liver. This quick conversion into energy supports both brain and muscle function.

MCT Oil is an effective natural supplement for energizing the mind and the body.

As a nootropic, MCT oil enhances mental energy and cognitive performance, fueling the brain for better focus and clarity.
In physical training, MCTs are beneficial because they promote the creation of more mitochondria in muscle cells, boosting energy and improving workout performance.

Researchers have found that MCT oil can enhance high-intensity exercise performance and improve endurance.^(21,22)

As a bonus, by raising ketones, MCT oil may also increase energy expenditure during exercise. Researchers in one study suggested this MCT benefit appeared to help overweight men to lose weight.⁽²³⁾

Top MCT product to buy for tiredness: Performance Lab® MCT Energy Oil

Top MCT product to buy for tiredness: Performance Lab® MCT Energy Oil. Bottle is shown among broken pieces of raw coconut.

Ingredients: Purified C8+C10 MCTs (medium-chain triglycerides) from 100% organic non-GMO coconuts. Per tablespoon: 8.6 g C8 MCT (Caprylic Acid); 4.2 g C10 MCT (Capric Acid).

Performance Lab® MCT Energy Oil supplies medium-chain triglycerides that work like fast-acting fuel for peak metabolic performance.

This high-quality supplement formulated with premium MCT oil sourced from 100% organic coconuts provides rapid energy, enhances cognitive function, and promotes overall physical and mental performance. The MCTs in this formula can also promote fat breakdown and optimize body composition.

A versatile supplement, MCT Energy Oil can be added to smoothies, coffee, shakes, salad dressings and more. It is carefully manufactured from top-quality coconuts to produce a finish product that is silky-smooth in texture, and perfectly neutral in taste -- an ideal fuel source to take straight or incorporate into diet.

Shop Performance Lab® MCT Oil

Of course, pre-workout fatigue is just one half of the equation. What about post-workout fatigue?

For more on that, check out our in-depth article on why you feel tired after working out.

Supplements for Fatigue and Tiredness Caused by Stress, Moods and Mental Wellness Concerns

Stress and mood issues can wreak havoc on your energy levels. Some dietary supplement ingredients and formulas can help to dissolve tiredness via emotional health and stress resilience.

Rhodiola Rosea: Reduces stress and fatigue, enhancing mental and physical performance.
L-Tyrosine: Supports neurotransmitters, improving mood and reducing stress-related fatigue.
Bacopa Monnieri: Enhances cognitive function and reduces anxiety, combating mental fatigue.
Lion's Mane Mushroom: Top nootropic mushroom with research-backed mood benefits.

Supplements for fatigue caused by physical and mental stress, depression, and mental imbalance are formulated to support the body's response to these psychological challenges.

Chronic stress and mental health issues can deplete the body's energy reserves, create difficulty falling asleep, and impair overall well-being, leading to persistent fatigue.

Many people turn to these supplements to help manage stress levels, improve mood, and support mental clarity.

By promoting relaxation, balancing neurotransmitter levels, and reducing the physiological impacts of stress, these supplements aim to restore energy and vitality.

As a result, individuals struggling with fatigue due to psychological factors often find these supplements beneficial in improving their energy levels and enhancing their quality of life.

We've already covered a few. L-Theanine for example is relaxing; while B-vitamin supplements help to restore what stress depletes.

Now let's check out a few more: Adaptogen Rhodiola Rosea and amino acid L-Tyrosine.

Rhodiola rosea

Rhodiola rosea is one of the best herbs for mental and physical fatigue and tiredness. Its small yellow flowers are shown.

Rhodiola rosea is an herbal adaptogen that increases energy partly by fighting the fatigue-inducing effects of both physical and mental stress.

Also known as "Golden Root," Rhodiola rosea has been used for centuries in traditional Russian herbalism, including as a tonic for farm workers, office workers and athletes to stay energized and effective even under stressful, challenging conditions.

Researchers have suggested that Rhodiola works quickly, too. In one study, researchers reported that Rhodiola's stimulating energy boost was noticed as soon as 30 minutes after administration, with vitality-boosting benefits lasting up to six hours.⁽²⁴⁾

L-Tyrosine

N-Acetyl L-Tyrosine (NALT) is an easy-to-absorb form of Tyrosine. It fights low energy levels related to stress, fatigue, overworking, sleep deprivation and other lifestyle factors.

L-tyrosine is an amino acid that plays a pivotal role in enhancing energy levels by serving as a precursor to vitality-related brain chemicals like dopamine, norepinephrine, and epinephrine.

When the brain is stressed or sleep deprived, it burns through L-tyrosine to make these brain chemicals that you need to stay energized.

When L-tyrosine levels drop, so do performance-driven brain chemicals. Cognitive and physical vitality then crashes -- culminating in that unpleasant state known as burnout.

L-tyrosine supplementation helps restore and maintain the brain chemicals you need for energized peak performance.⁽²⁵⁾

NALT's impact on energy levels appears to be validated by studies suggesting it helps to enhance performance under stressful conditions, tiredness from not getting enough sleep, multitasking and highly distracting environments.⁽²⁶⁾

L-Tyrosine benefits may be most valuable to a stressful/hectic/multitasking lifestyle, especially one that includes athletic training. N-Acetyl L-Tyrosine is the best form to look for, due to its bioavailability advantages.

Lion's Mane Mushroom

Lion's Mane mushroom might increase energy levels by addressing mood problems that often accompany chronic fatigue and low energy.

This mushroom is known for its neuroprotective and nootropic properties, which can help improve cognitive function and overall mental health.

By stimulating the production of nerve growth factor (NGF), Lion's Mane supports the growth and maintenance of neurons, potentially enhancing brain function and clarity. Improved cognitive function can alleviate feelings of mental fatigue and depression, which are common contributors to low energy levels.

Additionally, Lion's Mane has been shown to reduce symptoms of anxiety and depression, helping to stabilize mood.⁽²⁷⁾

By improving mood and reducing mental stress, Lion's Mane can indirectly boost energy levels, making daily tasks feel less overwhelming and more manageable.

Best Nootropic Supplement for Tiredness: Mind Lab Pro®

Best Nootropic Supplement for Tiredness: Mind Lab Pro. Bottle is shown against a blue background.

Ingredients: Citicoline, Phosphatidylserine (PS), Bacopa monnieri (24% bacosides), Organic Lion’s Mane Mushroom, Maritime Pine Bark Extract (95% proanthocyanidins), N-Acetyl L-Tyrosine, L-Theanine, Rhodiola rosea (3% rosavins, 1% salidrosides), NutriGenesis® B-Vitamins (vitamin B6, Vitamin B9, Vitamin B12).

Mind Lab Pro® (MLP) is a complete nootropic supplement -- a "Universal Nootropic" -- designed to enhance cognition, memory, focus, mood, and many other aspects of overall brain function, including mental energy.

An 11-in-1 stack, MLP utilizes a synergistic blend of scientifically researched ingredients. It includes vitamin B-6, Vitamin B-9, Vitamin B12, Rhodiola Rosea, Bacopa, Lion's Mane, and NALT as its top energy-boosting nootropics.

MLP is backed by research. Specifically, two double-blind, placebo-controlled human research trials conducted at the University of Leeds have demonstrated its benefits for information processing and several aspects of memory.^(28,29).

This is one brain stack that can help to dissolve tiredness in many ways, by boosting blood flow, bioenergetics, brain chemicals and more. It's the only nootropic you need to crush your fatigue concerns.

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Supplements for Fatigue Caused by Poor Sleep

Improving sleep is the ultimate solution to feeling tired. It directly addresses the root cause of fatigue by ensuring the body and mind receive the rest and restoration they need.

Quality sleep is essential for various physiological processes, including cellular repair, memory consolidation, and hormone regulation. During deep sleep stages, the body heals itself, builds muscle, and strengthens the immune system, while the brain processes information and clears out toxins.

Bad sleep disrupts all these critical processes, leading to impaired cognitive function, mood swings, and reduced physical performance... and overwhelming tiredness.

Supplements for a lack of energy caused by insufficient sleep are specifically formulated to address the underlying issues that disrupt restful sleep.

By promoting relaxation and regulating sleep cycles, these supplements help individuals fall asleep more easily, stay asleep longer, and wake up feeling more refreshed.

The goal is to create a more conducive environment for restorative sleep, which in turn reduces daytime fatigue, enhances mental clarity, and improves overall well-being.

Here are some sleep nutrients to consider to improve energy, followed by a top sleep supplement to look at:

Tryptophan

Tryptophan is one of the 9 essential amino acids, meaning our body does not produce it naturally, so we must obtain it externally from the diet or supplementation. Tryptophan is a pre-curser of melatonin and serotonin, also known as the “happy hormone”, all of which helps us recover from a hectic lifestyle. It's been suggested to improve sleep naturally.⁽³⁰⁾

Melatonin

Melatonin is the hormone that is responsible for regulating our sleep-wake cycle, which is likely the first thing you’d address when suffering from constant tiredness. So, supplementing either tryptophan or melatonin is a great way to support mood and better quality sleep. Even better, consider taking melatonin supplements and tryptophan together for doubly relaxing and soothing natural sleep support.

Learn more about how melatonin can help with sleep

Magnesium

Magnesium is required for 300 plus biochemical reactions in the body, including many that are related to sleep.

As it acts as a natural muscle relaxer, magnesium can help us ease into a more restful slumber. It gently unwinds tense muscles, as well as helping to fight the nighttime spasms that can interrupt restful sleep.

Researchers have noted an association between healthy magnesium status and optimal sleep quality.⁽³¹⁾ However, about 50 percent of American adults fail to consume the recommended amounts of this crucial mineral for sleep, energy, and so much more.⁽³²⁾

Lemon Balm

Lemon balm is an excellent choice for people struggling with tiredness and fatigue due to its natural calming and sleep-enhancing properties.

This herb, a member of the mint family, has been used for centuries to alleviate stress, anxiety, and insomnia. Lemon balm works by increasing the availability of the neurotransmitter GABA (gamma-aminobutyric acid) in the brain, which promotes relaxation and reduces the time it takes to fall asleep. Its mild sedative effects help to improve sleep quality without the grogginess often associated with synthetic sleep aids.

Plus, lemon balm has antioxidant properties that support overall brain health, further aiding in the reduction of stress and anxiety, which are common culprits behind sleep disturbances.

By facilitating a more restful and uninterrupted sleep, lemon balm helps individuals wake up feeling refreshed and more energized, effectively combating the cycle of chronic tiredness and fatigue.

Top Product: Performance Lab® Sleep

Top Product: Performance Lab® Sleep. Bottle is shown in front of a silk lilac sleep mask on a lilac plinth

Ingredients: Magnesium (as Magnesium Bisglycinate and NutriGenesis® Magnesium), Whole Montmorency Tart Cherry (50:1 concentrated ratio), L-Tryptophan, Lemon Balm.

So do you want to fall asleep faster, extend regenerative sleep, and awake primed to perform... with no grogginess? Performance Lab Sleep is for you.

Performance Lab Sleep is ideal for combating tiredness and fatigue because it is specifically formulated to support the natural sleep cycle and enhance the quality of rest.

This supplement's magnesium helps calm the nervous system and reduce stress, while tart cherry provides a natural source of melatonin, the hormone that regulates sleep-wake cycles.

Why cherry melatonin? Other melatonin supplements may be synthetic and associated with grogginess. L-tryptophan, an essential amino acid, converts to serotonin and melatonin in the body, further supports healthy sleep patterns.

By optimizing these natural processes, Performance Lab Sleep helps individuals fall asleep faster, stay asleep longer, and wake up feeling refreshed and energized.

This improved sleep quality directly translates to reduced fatigue, enhanced cognitive function, greater muscle protein synthesis (if you're training) and better overall health, making it an effective solution for those struggling with tiredness and low energy levels.

Experience the world's most advanced natural sleep formula.

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Supplements for Fatigue and Tiredness caused by Gut Issues

Microbiome dysregulation, an imbalance in the gut's microbial community, can be a significant cause of tiredness.

The gut microbiome plays a crucial role in various bodily functions, including digestion, nutrient absorption, and immune system regulation. When this delicate balance is disrupted, it can lead to issues such as poor digestion, inflammation, and even altered neurotransmitter production, all of which can contribute to fatigue.

Prebiotic and probiotic supplements can help restore this balance by promoting the growth of beneficial bacteria and supporting a healthy gut environment -- restoring the body's ability to metabolize food and synthesize neurotransmitters.

Prebiotics provide the necessary nutrients for beneficial bacteria to thrive, while probiotics introduce live beneficial bacteria into the gut.

Learn more about prebiotic vs probiotic differences here.

By improving gut health, these supplements can enhance overall energy levels, support better digestion, and strengthen immunity, helping to ease tiredness and improve overall well-being.

Looking for the best gut health supplement? We've got you covered.

Top Product: Performance Lab® Prebiotic

Top Product: Performance Lab® Prebiotic.

Ingredients: Each serving of 3 NutriCaps supplies two grams of Inulin-FOS (FructoOligoSaccharides) from chicory root).

Prebiotic fiber feeds gut probiotics (good bacteria) to build a thriving microbiome associated with multiple health benefits -- including several related to energy.

For one, prebiotic fiber is a natural way to support weight loss because it helps to promote feelings of appetite satisfaction. Healthy weight is associated with optimal daily energy.

By feeding gut probiotics, prebiotic fiber also helps the digestive system to liberate energy from the foods we eat. Prebiotics also “feed” the microbiome that helps produce brain chemicals associated with a bright, energized mood.

Performance Lab® Prebiotic is a performance fiber supplement in convenient capsules: the cleanest, most convenient prebiotic supplement on the market today.

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Syrups for Tiredness

These syrup supplements and natural syrup products provide a convenient and often more palatable alternative to pills, especially for children and the elderly.

Here are some natural syrups and syrup-based dietary supplements that may reduce tiredness:

Floradix Liquid Iron Formula: vitamins and herbal extracts designed to combat iron deficiency and boost energy levels. It contains easily absorbable iron in the form of ferrous gluconate, which supports hemoglobin production and reduces fatigue. Floradix also includes essential B vitamins (B1, B2, B6, and B12) for energy metabolism and vitamin C to enhance iron absorption. It's a popular syrup for tiredness.

Date Syrup: Rich in natural sugars, vitamins, and minerals, date syrup can provide a quick energy boost. It contains iron, potassium, magnesium, and vitamins B6 and B5, all of which support energy production and reduce fatigue.

Relaspag Syrup: Relaspag syrup is a herbal supplement designed to help reduce tiredness and support the nervous system, thanks to its vitamin B12 content. It includes fluid extracts of passionflower, lemon balm, mallow, and linden, along with L-tryptophan, all of which contribute to its calming and energizing effects.

Black Elderberry syrup: Renowned for its immune-boosting properties due to its high antioxidant content, including vitamins A, B, and C. These vitamins support overall health and energy levels by enhancing the immune system and reducing inflammation. Elderberries also contain bioflavonoids, which can improve circulation and help oxygenate the body's cells, reducing feelings of fatigue.

Blackstrap Molasses: This syrup is known for its high mineral content, including iron, calcium, magnesium, and potassium. The iron in blackstrap molasses can help combat tiredness and fatigue caused by iron deficiency anemia. Additionally, its high levels of B vitamins support overall energy metabolism.

Did you know? Iron is especially popular as a syrup-based supplement. Syrup's palatability and absorption advantages are especially helpful for addressing iron deficiency anemia most effectively with consistent daily supplementation.

These syrup supplements and natural syrup products offer a convenient and often more palatable alternative to pills, especially for children and the elderly.

15 Extra Tips for Improving Daytime Tiredness Naturally

Maintain a Consistent Sleep Schedule: Go to bed and wake up at the same time every day to regulate your body's internal clock.
Stay Hydrated: Drink plenty of water throughout the day to prevent dehydration, which can cause fatigue.
Eat Balanced Meals: Include a mix of protein, healthy fats, and complex carbohydrates in your diet to sustain energy levels. Include green vegetables and leafy greens for fiber and phytonutrients.
Take Short Walks: Brief, periodic walks can boost circulation and energy levels.
Expose Yourself to Natural Light: Natural sunlight helps regulate your circadian rhythm and can improve alertness.
Practice Deep Breathing Exercises: Deep breathing can increase oxygen flow to your brain and reduce stress-related fatigue.
Try Power Naps: Short naps (10-20 minutes) can rejuvenate you without causing grogginess.
Limit Caffeine Intake: Avoid caffeine in the late afternoon and evening to prevent it from interfering with your sleep.
Use a Standing Desk: Alternating between sitting and standing can help reduce fatigue and increase energy.
Incorporate Adaptogens: Adaptogenic herbs like ashwagandha and rhodiola can help your body manage stress and maintain energy levels.
Practice Mindfulness or Meditation: These practices can reduce stress and increase mental clarity, helping to combat fatigue.
Listen to Energizing Music: Uplifting music can boost your mood and energy levels.
Optimize Your Work Environment: Ensure good lighting, comfortable seating, and a clutter-free workspace to reduce strain and fatigue.
Stay Socially Engaged: Interacting with colleagues or friends can provide a mental break and refresh your energy.
Use Aromatherapy: Scents like peppermint and citrus can invigorate your senses and boost alertness.

Conclusion

Addressing tiredness through targeted dietary supplements can significantly enhance overall energy levels and well-being.

Whether dealing with physical and mental fatigue, inadequate sleep, pre-workout lethargy, or fatigue caused by stress and mental imbalances, there are various supplements designed to meet these specific needs.

A quick recap:

Multivitamins are the starting point supplement for addressing tiredness
Energy supplements can boost vitality and mental alertness; some help cells produce energy
Sleep supplements promote better rest and recovery for improved daytime energy
Caffeine pills offer a quick energy boost but should be used wisely to avoid potential risks
Pre-workout supplements help maximize physical performance by supercharging muscle energy
Supplements for stress and mental health support relaxation and mood balance for energy.

Additionally, understanding the role of the microbiome in energy levels highlights the importance of prebiotic and probiotic supplements for gut health.

To maximize the potential of all these supplements, it is important to take only the highest-quality, cleanest label products. We've suggested several in this guide to get you started. Be sure to consult with your doctor before starting any supplement regimen. And remember to work towards a more nutrient-dense and balanced diet as well.

To really get the most out of your supplement regimen for energy, consider incorporating some of the lifestyle tips we've outlined above -- especially those related to exercising regularly and always striving to improve upon physical fitness.

By incorporating these supplements thoughtfully and addressing the underlying causes of tiredness, individuals can experience more sustained energy, improved focus, and a higher quality of life.