The modern fast-paced lifestyle sometimes prevents us from sleeping enough or just strains the body to the limit, which often results in increased fatigue. Not everyone can take two weeks off to regenerate and gain momentum any time, so for many, supplementation targeting energy levels becomes a chance for a better life with more energy.
What supplements are the best to increase energy?
- Caffeine – the first place in the ranking is taken, of course, by the most popular stimulant in the world. The alkaloid obtained mainly from coffee (but also guarana, tea, yerba mate, kola nuts) very efficiently reduced tiredness and boosts energy while being really safe if used in moderation. Supplements in capsules usually contain the dosage of 200 mg, although sometimes options with 250 and 300 mg, the latter one being rather large, can also be found. As a supplement, caffeine is recommended as needed, when your energy is low; however, in the form of coffee, drinking it every day is connected with a number of health benefits. People who, for various reasons, do not tolerate caffeine very well, often react much better to theacrine, which has a very similar mechanism of activity but affects arterial blood pressure to a smaller degree, does not lead to palpitations, the body does not develop tolerance to it, and it is active for a little longer.
- Ginseng – probably the best known energy-boosting herb. It is famous not only for increasing vitality, but also for its positive effect on libido, endocrine balance and the immune system. It works best when used every day for about 4-8 weeks.
- Rhodiola rosea – another herb of the adaptogen group with energy-boosting properties. It has a fantastic effect on the mood by increasing the levels of key neurotransmitters: serotonin, dopamine and noradrenaline. It reduces tiredness and increases the will to live. It can be taken when needed or regularly, every day for many months, depending on your goal and expectations. In the case of long-term use, Rhodiola Rosea brings additional benefits by affecting the expression of genes responsible for the mood and mental well-being.
- N-Acetyl L-tyrosine – the acetylated form of an amino acid that constitutes a precursor for neurotransmitters of the catecholamine group: adrenaline, noradrenaline, and dopamine. The group of neurotransmitters affect psychophysical stimulation, motivation, and concentration, so replenishing the levels of the precursor makes it possible to keep their concentrations stable. It works best in the morning on an empty stomach. It is suitable both for everyday use for a few weeks and as an instant remedy as needed.
- Coenzyme Q10 – a supplement that will not give any obvious effects right after consumption but rather, it works in the long-term. It affects the effectiveness of processes happening in the little “power plants” of the organism – the mitochondria, which produce energy to keep the entire body going. With time, Q10 can result in more efficient energy management and better physical and mental shape, including the feeling of higher vitality.
- PQQ – a substance similar to coenzyme Q10 that works in synergy with it. PQQ increases mitochondrial biogenesis, which means that it can increase the number of the mitochondria when supplemented regularly. As you can guess, more mitochondria mean more efficient energy production for cells and better functioning of the entire body. According to research, 2 months of using PQQ result in more vitality and reduced tiredness. It is recommended to take it for at least 2 months, as shorter use may not bring expected results.
- Nicotinamide riboside – also known under the patent name, Niagen. Another agent focused on energy management, also highly effective in the long term. It is a precursor for NAD+, one of the main substances responsible for the body’s longevity and youthfulness. High NAD+ levels help to maintain high energy levels and prevent increased fatigue.
The above-listed supplements are the most popular preparations used for increasing energy. They are characterised by different mechanisms of activity but all are highly effective and worth trying. The list can, of course, be expanded, even with the most basic vitamins and minerals: B vitamins, vitamin D3, magnesium; all of those components are important for energy levels and their deficiency can reduce vitality and increase tiredness. Another group that could be added here are some herbs, such as Schisandra, maca, or the green tea extract.
 Darbinyan V et al. „Rhodiola rosea in stress induced fatigue–a double blind cross-over study of a standardized extract SHR-5 with a repeated low-dose regimen on the mental performance of healthy physicians during night duty.” Phytomedicine. 2000 Oct;7(5):365-71.
 Mizuno K et al. „Antifatigue effects of coenzyme Q10 during physical fatigue.” Nutrition. 2008 Apr;24(4):293-9. doi: 10.1016/j.nut.2007.12.007. Epub 2008 Feb 13.
 Masahiko Nakano et al. „Effects of Oral Supplementation withPyrroloquinoline Quinone on Stress, Fatigue, and Sleep” Functional Foods in Health and Disease 2012, 2(8):307-324