Highest effect
Iron
Mineral
Impact
Highest effect
Typical dose:18–65 mg / day
Iron is a critical component of hemoglobin in red blood cells. Without sufficient iron, the body cannot produce enough healthy red blood cells to carry oxygen effectively, leading directly to feelings of exhaustion, weakness, and shortness of breath. This is particularly crucial for women of childbearing age, vegetarians, and athletes.
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Magnesium
Mineral
Impact
Highest effect
Typical dose:200–400 mg / day
Magnesium is required for glycolysis, the Krebs cycle, and oxidative phosphorylation—the core processes of cellular energy production. It also plays a role in nerve function and muscle contraction. Inadequate magnesium levels can impair energy metabolism and lead to feelings of exhaustion.
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Vitamin B12
Vitamin
Impact
Highest effect
Typical dose:250–2000 mcg / day
Vitamin B12 is a necessary cofactor for the metabolism of every cell in the human body, especially affecting DNA synthesis and energy production. It helps convert fats and proteins into energy and is vital for maintaining healthy nerve cells. Deficiencies are common in older adults and those on plant-based diets.
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Vitamin D
Vitamin
Impact
Highest effect
Typical dose:1000–5000 IU / day
While known for its role in bone health, Vitamin D receptors are found in tissues throughout the body, including muscle and brain. Research shows that correcting a Vitamin D deficiency can significantly improve fatigue symptoms, likely by enhancing the efficiency of mitochondria.
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High effect
Acetyl L-Carnitine
Other
Impact
High effect
Typical dose:500–2000 mg / day
By facilitating fat metabolism, Acetyl L-Carnitine (ALCAR) enhances energy production. Its acetyl group contributes to the production of acetylcholine, a key neurotransmitter for cognitive function, making it effective for reducing mental fatigue and brain fog.
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Caffeine
Other
Impact
High effect
Typical dose:100–300 mg / day
Caffeine is a well-established ergogenic aid that improves physical endurance, power output, and cognitive functions like focus and reaction time. Its ability to acutely reduce feelings of fatigue makes it one of the most reliable and immediate energy boosters.
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Coenzyme Q-10
Other
Impact
High effect
Typical dose:100–300 mg / day
CoQ10 is an antioxidant that every cell in the body needs to produce energy. Levels naturally decline with age and with the use of certain medications (like statins). Supplementing can help combat fatigue and improve physical performance, especially in older or deficient individuals.
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Creatine
Other
Impact
High effect
Typical dose:3000–5000 mg / day
Creatine directly fuels the ATP-PC system, which provides immediate energy for short, explosive movements. This enhances physical performance, strength, and power. It also has neuroprotective and cognitive benefits, helping to reduce mental fatigue.
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Situational effect
Ashwagandha
Botanical
Impact
Situational effect
Typical dose:300–600 mg / day
Ashwagandha does not directly provide energy like a stimulant, but rather helps the body conserve it. By modulating the stress response, it can lead to improved energy levels, better sleep quality, and reduced feelings of anxiety, all of which contribute to higher daytime vitality.
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Cordyceps
Botanical
Impact
Situational effect
Typical dose:1000–3000 mg / day
Traditionally used to combat fatigue and improve vitality, Cordyceps is popular among athletes for boosting endurance and aerobic capacity. Research suggests it may increase the body's production of ATP, making more energy available to the muscles.
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Rhodiola
Botanical
Impact
Situational effect
Typical dose:200–600 mg / day
Rhodiola rosea works by influencing the release of stress hormones while boosting energy metabolism. It has been shown in clinical trials to reduce feelings of fatigue under stressful conditions, improve mood, and enhance concentration without being an overt stimulant.
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Theanine
Amino Acid
Impact
Situational effect
Typical dose:100–400 mg / day
L-Theanine is an amino acid found in green tea that increases alpha brain wave activity, which is associated with relaxed alertness. This makes it situationally excellent for tasks requiring sustained mental energy and focus, especially when combined with a stimulant.
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