These Are The Best Supplements To Naturally Boost Energy

Fatigue and lack of energy can sabotage your health and happiness in so many ways. You might feel that energy nose-dive midafternoon at work when you need to be most productive. Or you might lack the motivation to hit the gym, which then snowballs into more fatigue. Fatigue could mean wanting to pull the covers over your head even after a full night's sleep, or you might have a wired-but-tired feeling, where you want to sleep but can't.

While chronic inflammation and oxidative stress can compromise mitochondrial function, there's plenty you can do from supplements to diet and lifestyle.

A few well-chosen supplements can support your mitochondria, to help you maintain all-day energy. They include:

A well-designed multi-vitamin/mineral should be your nutrient foundation to cover the gaps you might not—let's be honest, probably aren't—getting from food. Especially for at-risk groups for nutrient deficiencies (including physically active folks), supplementing with vitamins and minerals can support energy metabolism and well-being5.

Look for a supplement containing 1 to 2 grams of eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA) to support a healthy inflammatory response6 throughout the body, especially if you're not eating cold-water fish regularly.

Unless you're lucky enough to live in Hawaii year-round, you're probably not making sufficient amounts of vitamin D, so supplementing becomes ideal. Low vitamin D levels contribute to fatigue, but getting sufficient amounts can correct this problem7.

As for dosage, I've provided ideal amounts of most supplements based on studies, although individual results vary. Some of these nutrients work synergistically, so you might find them combined in certain supplements. Overall, I highly recommend working with a qualified health care professional to optimize doses and determine the best supplements for your condition. When working with a practitioner, your presentation (or even better, specific testing) may cause him or her to suggest that you try any of the following:

As a powerful antioxidant, CoQ10 can also combat inflammation. To support energy levels, you can use anywhere from 30 to 200 mg of CoQ10 daily8. Always take CoQ10 supplements with a meal containing fat.

Supplementing with NR can optimize NAD+ to support your mitochondria and ATP levels. One recent randomized, double-blind, placebo-controlled, crossover clinical trial found regularly supplementing with 500 mg of NR twice daily effectively stimulates NAD+ metabolism in healthy middle-aged and older adults11.

Magnesium also helps manage stress levels and optimizes sleep12, further supporting healthy energy levels. You'll find several types of magnesium supplements. I recommend magnesium citrate or magnesium glycinate. Start with 200 mg and gradually increase. Take it before bedtime for a calming effect.

Even if you're eating an optimal diet, supplementing with a B complex could support energy levels. Because B vitamins are water-soluble, your body will use what it needs and excrete the rest.

Your body synthesizes L-carnitine from the amino acids lysine and methionine, and some foods (especially red meat) contain carnitine. Certain conditions can inhibit synthesis, making L-carnitine a conditionally essential nutrient.15 To optimize energy levels, I recommend starting with 1 to 2 grams (in divided doses) in the morning and gradually increase until you notice a difference.

Sprinkle organic turmeric onto your food, but to get therapeutic doses of curcumin you'll need to supplement. Unfortunately, most curcumin supplements are poorly absorbed. Look for a curcumin supplement that also contains black pepper, which research shows can increase bioavailability by 2,000 percent18. To further enhance absorbability, take curcumin supplements with a fat-soluble meal.

Among its therapeutic roles, supplementing can help manage various conditions1 including chronic fatigue syndrome. D-ribose also supports athletic performance by managing exercise-related symptoms1 like cramping, pain, and stiffness. Try 5 grams (1 teaspoon) of D-ribose powder around your workout. Gradually increase until you feel more energy.

All of these benefits make NAC a great supplement to support your mitochondria and optimize energy levels. "The key role of NAC is to increase intracellular glutathione, which is then pumped into the mitochondria," says Pizzorno. "This glutathione is critical for protection of mitochondria from oxidative damage21." NAC comes in capsules or powder. I recommend 500 to 600 mg twice daily.

Lipoic acid can also help recycle other antioxidants including glutathione. Researchers have studied its benefits on a wide variety of conditions22. Your body makes some lipoic acid, and very few foods contain it. Supplementing becomes ideal to get therapeutic amounts of this "antioxidant par excellence22." I recommend 100 mg two or three times daily.

Other research shows that BCAAs can promote resistance to fatigue27 and (for glycogen-depleted people, such as those on a ketogenic diet) utilize fat for fuel. You'll need to use a powder that contains about 5 grams of BCAAs to get therapeutic amounts. Most of them taste terrible or contain nasty ingredients like artificial sweeteners. Read your labels carefully!

"Resveratrol promotes mitochondrial ATP production, protects from ROS, up-regulates sirtuin 1, and so forth," says Pizzorno. "Human studies are now confirming animal studies showing enhanced mitochondrial [function]21 at surprisingly reasonable dosages."

Better yet, be wary about this popular ergonomic supplement. While some organizations like the International Society of Sports Nutrition argue creatine "as a nutritional supplement within established guidelines is safe, effective, and ethical31," other researchers feel concerned about long-term use of this supplement32. 

Among those mitochondria-supporting foods should be:

Healthy fats like extra-virgin olive oil can help your mitochondria function optimally33. So can anti-inflammatory wild-caught fish. On the other hand, the trans fats in processed foods and some vegetable oils can crash your mitochondria34 while ramping up inflammation and oxidative stress.

Protein steadies your blood sugar and supports cellular health. If you eat animal protein, always select from organic and naturally raised sources. One animal study found that whey protein stimulates mitochondrial activity and protects against oxidative stress35.

Just as importantly: Avoid the foods that impair your mitochondria and sabotage your energy. These include grains, processed foods, and foods that we commonly develop sensitivities to like soy and corn. I recommend keeping a food journal to track your energy levels. That way, you can pinpoint specific foods that boost or zap your energy.

Even the healthiest diet can only do so much to provide steady, sustained energy and optimize mitochondria if you're not incorporating these lifestyle factors:

Getting great sleep becomes crucial to optimize your mitochondria. Getting insufficient or poor-quality sleep, on the other hand, can really mess with your mitochondria36 and crash your energy. Aim for eight hours of quality, uninterrupted sleep nightly.

Chronic stress is a surefire way to drain the quantity and quality of your mitochondria37. One review of 19 studies found "significant adverse effects of psychological stress on mitochondria37." So whether that means you invest some time in yoga, meditation, deep breathing, or other de-stressing techniques, your mitochondria will thank you!

Everything from the air you breathe to the food you eat to the household cleaners you use can interfere with the function and overall quality2 of your energy-producing mitochondria. That includes pharmaceutical drugs such as antibiotics, which can stall ATP production, increase oxidative stress, and impair mitochondria21.

Consistent exercise can support mitochondrial function38 and symptoms of metabolic syndrome like insulin resistance. Studies show high-intensity interval training (HIIT) can enhance mitochondrial function39.

While I've addressed many energy thieves, fatigue can sometimes be a multifaceted problem that requires an individualized approach addressed by a healthcare practitioner. At its worst, low energy levels and constantly feeling lethargic can indicate illness or disease. If you're doing everything correctly yet struggle with steady, sustained energy levels, confer with a professional.