Busy, modern schedules can take their toll on every aspect of our health and wellbeing, not least our energy levels. Fatigue, brain fog, poor sleep and weak muscles are all signs that your energy reserves might be lacking. While all experts agree that a healthy, well-balanced diet that’s rich in fresh fruit, vegetables and whole foods is the best place to start to restoring a flagging body and brain, in some cases supplementation is also needed to give your body a helping hand.
To help you navigate your way through the choices available and help get you back on the track to vitality, here is Vogue’s pick of the best supplements for energy.
Best supplements for boosted energy at a glance:
In this article:
Best for effective delivery: Altrient Liposomal B & Mineral Complex
- Why it’s Vogue-approved: Many other forms of vitamin B vitamins don’t get absorbed properly by the body but the Altrient option is different. It uses the brand’s signature liposomal technology to ensure the essential energy-boosting vitamins bypass the gut and are taken right to the cells that need them. The gel textured formula is designed to be drunk in a shot glass of water and comes individually packaged for on-the-go consumption.
- Ingredients: B1, B2, B6, B12, niacin
- Serving size: 30 servings, one sachet per day
Best for improved hydration: Nutriburst Enhanced Hydration + Energy
- Why it’s Vogue-approved: We might not realise it, but dehydration is a major cause of fatigue. To boost brightness and help you feel more on top of your day, this easy-to-use powder supplement is loaded with electrolytes to replenish hydration stores and essential minerals, as well as natural caffeine and magnesium. There’s also vitamin B5 to improve cognition and B12 to reduce tiredness.
- Ingredients: potassium, magnesium, B5, B12, vitamin D3
- Serving size: 15 servings, one per day
Best for a quick energy boost: Ancient + Brave True MCT
- Why it’s Vogue-approved: MCTs (medium chain triglycerides) are important saturated fatty acids which are key components of energy production in the body. Once absorbed they get converted into ketones, which act as a fuel source for both body and brain. This flavourless, palm-oil free oil can be added to any hot or cold drink or taken alone.
- Ingredients: C8 (caprylic acid) and C10 (capric acid)
- Serving size: 50 servings, 1-4 teaspoons per day
Best for iron deficiencies: ARTAH Essential Iron Complex
- Why it’s Vogue-approved: Iron is important for energy and vitality, thanks to the role it plays in the formation and transportation of red blood cells and oxygen around the body. Using a bioavailable source of iron, these capsules also contain vitamin C and acidophilus to improve the iron’s absorption.
- Ingredients: ascorbic acid, iron bisglycinate, lactobacillus acidophilus
- Serving size: 60 servings, one capsule per day
Best for overall vitality: Heights Vitals⁺
- Why it’s Vogue-approved: Taking a well-rounded approach to staving off fatigue, this supplement contains daily essentials like vitamin C and a full vitamin B complex to keep you on an even keel. There is also B12 and iron to reduce tiredness and promote better sleep and iron to encourage alertness and vitality.
- Ingredients: ascorbic acid, ferronyl iron, zinc citrate dihydrate, vitamin D3
- Serving size: 30 servings, two capsules per day
Best for fitness fans: Innermost The Energy Booster
- Why it’s Vogue-approved: If you’re looking to boost your energy levels on days when you work out, this pre-workout powder is loaded with BCAAs to help boost energy, increase stamina, and improve performance. It’s formulated with only a small amount of caffeine, so the alertness is a slow and steady climb rather than a sudden jolt.
- Ingredients: amino acids, citrulline malate, maca, guarana, vitamin B
- Serving size: 30 servings, two teaspoons per day
Best for women: Vitabiotics Feroglobin
- Why it’s Vogue-approved: If you suffer from heavy bleeding during your menstrual cycle, it’s likely that depleted irons levels have left you feeling below par and lacking in energy. These slow-release capsules contain a blend of iron, copper, zinc and B vitamins to improve energy. It’s also great for anyone experiencing brain fog as well as body listlessness.
- Ingredients: iron, copper, zinc and B vitamins
- Serving size: 30 servings, one capsule per day
Best for energy as you age: Holland & Barrett High Strength Co-Q10
- Why it’s Vogue-approved: As we get older, our body’s natural production of co-enzyme Q10 starts to decline. This antioxidant is vital for many reasons, not least because it’s essential for making ATP (adenosine triphosphate), a molecule that helps distribute energy to each cell in the body. Without adequate ATP we can experience, tiredness, brain fog and a slowing down of muscles. As well as co Q10, the formula contains vitamin B1 which helps the body’s cells convert carbohydrates into energy.
- Ingredients: co-enzyme Q10, vitamin B1
- Serving size: 90 servings, one capsule per day
Best for hormonal support: Wild Nutrition Food-Grown® Energy Support
- Why it’s Vogue-approved: Fluctuating hormones can cause havoc with your energy levels, leaving you with little reserves. Formulated with B6 to regulate hormonal activity, magnesium, iron and B12 to reduce tiredness and improve energy production, and zinc and vitamin C to support a healthy immune system, this is easily absorbed and contains no nasty fillers.
- Ingredients: vitamins B6, B12, vitamin C, iron, magnesium
- Serving size: 60 servings, two capsules per day
Best for plant-powered energy: Fushi Energiplex
- Why it’s Vogue-approved: An energising blend of herbs, superfoods, vitamins and minerals make this daily supplement a good option for anyone running on empty. In the mix are gotu kola and Siberian ginseng which revitalise, co-Q10 for improved cellular energy and B12 to improve feelings of fatigue.
- Ingredients: gotu kola, Siberian ginseng, iron, co-Q10, B12
- Serving size: 60 servings, two capsules per day
Best for digestive concerns: Purolabs Iron Complex
- Why it’s Vogue-approved: Many people struggle with the gut-related side effects of taking an iron supplement, but this stomach-friendly option contains a more tolerable form of iron (iron bisglycinate) as well as vitamin C, riboflavin, B12 and folic acid to support enhanced energy and red blood cell formation.
- Ingredients: iron bisglycinate, vitamin C, riboflavin, B12, folic acid
- Serving size: 60 servings, one capsule per day
Best for mood-boosting energy: The Absorption Company Energy
- Why it’s Vogue-approved: For a burst of sustained energy without the caffeine crash, try this fruit-punch flavoured supplement. Formulated with enhanced, nanometric caffeine (that’s coffee plus a host of antioxidants) and mood boosters like l-theanine, ashwagandha and vitamin D3, it provides a good source of sustained energy and immune support.
- Ingredients: l-theanine, ashwagandha, vitamin C, vitamin D3
- Serving size: 7 servings, one per day
FAQs
How can supplements help boost energy?
Before you even consider adding a supplement into your daily routine, it’s important to understand why it might be necessary. “Supplements can play a key role in boosting energy by addressing underlying factors that may be depleting it,” explains Dr. Vijay Murthy, functional medicine doctor and co-founder of Harley Street clinic Murthy Health. “Energy production in the body depends on optimal mitochondrial function – the “powerhouses” of our cells. Nutritional gaps, chronic stress, poor sleep or even hormonal imbalances can impair mitochondrial efficiency. Supplements can fill these nutritional voids or support the biochemical pathways needed for sustained energy.”
What supplements should we look for to boost energy?
There are several important vitamins and minerals that can provide you with restorative and sustained B energy, but there are a few key names to know. “Vitamins, especially B12 and B6 are vital for converting food into energy and supporting nerve health,” says Murthy. “Magnesium supports over 300 biochemical reactions, including those that produce ATP, the body’s energy currency. Co-enzyme Q10 (CoQ10) helps generate energy at the cellular level and L-carnitine transports fatty acids into mitochondria for energy production, making it a great option for physically active individuals.”
Think outside the box when it comes to restoring energy supplies too. It’s not just vitamins that support you during the day that will help. “Invest in a good magnesium supplement,” advises Hannah Alderson, BANT registered nutritionist and hormone specialist. “Here we have an indirect link to better energy, but by supplementing magnesium in the evening you can foster a better night’s sleep in the evening which will support energy the next day.”
If you know anything adaptogens, they’re a great place to start as well; “Adaptogens [like ashwagandha and rhodiola rosea] can help the body adapt to stress and support adrenal health. Iron is also crucial for those with iron-deficiency anaemia, a common but often overlooked cause of fatigue.”
Does everyone need to supplement their energy levels?
“It’s important to tailor supplements to individual needs,” says Murthy. “What works for one person might not suit another, especially if energy issues stem from conditions like hypothyroidism or insulin resistance.” Alderson agrees and impresses the need to go with caution. “Everyone should be eating in a way to support energy levels, but supplementation all depends on the individual and what life stage they are at for example. Always consult a healthcare professional,” she adds.
Why do we need to take supplements for energy?
“Supplements should complement, not replace, a balanced diet, good sleep hygiene, and healthy lifestyle habits,” says Murthy, but he says, sometimes even those could leave you lacking. “Modern lifestyles often make it hard to meet our nutrient needs through diet alone. Strategic supplementation can benefit most people, but it should ideally be guided by a healthcare professional to ensure safety and efficacy.
How can I fit supplements into my everyday routine?
“Integrating supplements into daily life is all about creating rituals that align with your existing habits,” advises Murthy. “Take energy-boosting vitamins like B12 or magnesium in the morning with breakfast for better absorption and to kickstart your day. Adaptogens can be added to smoothies, teas, or even taken as tinctures in the afternoon to avoid that post-lunch slump. Fat-soluble nutrients like CoQ10 or vitamin D work best with meals containing healthy fats, so pair them with lunch or dinner. Consistency is key, so storing your supplements in a visible spot – by your kettle, desk or bedside – can help you remember.”
If the idea of a daily capsule is daunting, segue into supplementation gently. “Herbs are an easy and safe way to add a little extra health into your daily habits,” says Natasha Richardson, medical herbalist, hormone health expert, author and founder of Forage Botanicals. “I like to add cooking herbs into all my soups and broths this time of year to fight off viruses. If you’re maxed out by capsules, (as many of us are), I’d recommend getting adaptogenic powdered herbs to add into smoothies and why not sprinkle some medicinal mushrooms into your next batch of sweet potato brownies?”
