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You sleep, you drink your coffee, and you still feel like you’re running on empty by mid-afternoon. Tiredness is one of the most common reasons people see a doctor, and one of the most common reasons they reach for a supplement. So what are the best vitamins for tiredness and lack of energy, and will any of them actually make a difference?
Here’s the honest answer up front: vitamins and minerals fix tiredness mainly when you’re low in them. If your levels are fine, taking more rarely adds energy. This guide explains which deficiencies most often cause fatigue, who’s most at risk, what the research shows for each supplement, and when tiredness is a sign to see a doctor instead.
Your body turns food into energy through a chain of chemical reactions that depend on B vitamins, iron, magnesium and other nutrients. When any of these run low, that chain slows down, and fatigue is often the first sign (Tardy et al., 2020).
But nutrients aren’t the only cause, or even the most common one. A systematic review of people who saw their doctor for tiredness found that depression was present in about 1 in 5, while anemia was found in fewer than 3 in 100 and serious physical disease in about 4 in 100 (Stadje et al., 2016). Poor sleep, stress, low mood, blood sugar swings, inactivity and too much caffeine or alcohol all drain energy too. For the stress side of the picture, see supplements for low mood and energy, and if you’re exhausted but can’t switch off at night, read tired but wired at night. If foggy thinking comes with your tiredness, see our guide to supplements for fatigue and brain fog.
See a doctor if your tiredness lasts more than a few weeks without an obvious reason, or comes with unexplained weight loss or gain, shortness of breath, heavy periods, a racing heart, night sweats, persistent low mood, loud snoring or pauses in breathing at night, or feeling cold all the time. A doctor can check for anemia, thyroid problems, diabetes, sleep apnea and depression, which are all common and treatable.
Iron carries oxygen in your blood, and low iron is the world’s most common nutrient deficiency. You don’t have to be anemic for it to matter. In a randomized trial of 198 women with unexplained fatigue and low iron stores (ferritin below 50 µg/L) but normal hemoglobin, 12 weeks of iron reduced fatigue scores by 48% compared with 29% on placebo (Vaucher et al., 2012). A systematic review of 18 trials confirmed that iron reduces self-reported fatigue in iron-deficient adults who aren’t anemic (Houston et al., 2018).
Most at risk: women with heavy periods, pregnant women, vegetarians and vegans, frequent blood donors and endurance athletes. Important: don’t take iron “just in case.” Too much iron is harmful, and men and post-menopausal women rarely need it. Ask for a ferritin test first.
Low vitamin D is very common, especially in winter, in people with darker skin and in those who spend most of their time indoors. In a double-blind trial of 120 healthy young adults with fatigue and low vitamin D, a single high dose improved fatigue significantly more than placebo, and 72% reported feeling better compared with 50% on placebo (Nowak et al., 2016). The bigger the rise in vitamin D levels, the bigger the improvement.
Many adults do well on 1,000 to 2,000 IU a day. The US upper limit is 4,000 IU a day, so use higher doses only with a blood test and medical guidance. Learn more in can you take vitamin D and zinc together?
Vitamin B12 is needed to make healthy red blood cells and keep nerves working. Deficiency can cause fatigue, weakness, pins and needles, memory problems and a type of anemia. According to the NIH, those most at risk are people over 50 (who absorb it less well), vegans and vegetarians, people who’ve had weight-loss surgery or have gut conditions like celiac or Crohn’s disease, and people taking metformin or acid-reducing drugs long term (NIH Office of Dietary Supplements).
If you’re deficient, B12 supplements can make a real difference. If your levels are normal, extra B12 hasn’t been shown to boost energy. B12 is water-soluble, so excess is generally considered safe.
Thiamin (B1), riboflavin (B2), niacin (B3), B6 and folate are all involved in turning food into usable energy, and low levels can contribute to physical and mental fatigue (Tardy et al., 2020). A B-complex is a sensible option if your diet is limited, you drink alcohol regularly or you’re under ongoing stress. For how B vitamins affect mood and focus, see what B vitamins are good for mood.
Magnesium is needed for more than 300 enzyme reactions, including making ATP, your cells’ energy currency. Many people get less than the recommended amount from food. Magnesium’s clearest benefit for energy may be indirect: it supports relaxation and sleep quality. Read more in why magnesium glycinate helps sleep. Keep supplement doses at or below 350 mg a day unless your doctor advises more, since higher doses can cause diarrhea.
Coenzyme Q10 is part of the energy-making machinery inside your mitochondria. A meta-analysis of 13 randomized trials with more than 1,100 people found that CoQ10 significantly reduced fatigue scores compared with placebo, in both healthy people and those with health conditions. Higher doses and longer use were linked with bigger effects (Tsai et al., 2022). Levels also fall with age and with statin use. For more on how your cells make energy, see signs of mitochondrial dysfunction.
If your exhaustion is tied to stress or burnout, the adaptogen rhodiola may help. In a randomized trial of 60 people with stress-related fatigue, four weeks of rhodiola extract reduced burnout-related fatigue and improved concentration compared with placebo (Olsson et al., 2009). Compare it with ashwagandha in rhodiola vs ashwagandha. For more ways to sharpen concentration, read our guide to the best supplements for energy and focus.
| Supplement | Most likely to help if… | Evidence |
|---|---|---|
| Iron | Ferritin is low (heavy periods, vegan, athlete) | Strong (RCT + systematic review) |
| Vitamin D | Blood level is low | Good (RCT in deficient adults) |
| Vitamin B12 | Over 50, vegan, metformin or acid reducers | Strong if deficient |
| B-complex | Limited diet, alcohol, stress | Moderate if low |
| Magnesium | Poor sleep, stress, low intake | Moderate, often indirect |
| CoQ10 | Older age, statin use, general fatigue | Moderate (meta-analysis) |
| Rhodiola | Stress-related fatigue, burnout | Early to moderate |
Because the right supplement depends on what you’re low in, the Holitro Custom Pack Builder lets you choose exactly what goes in your daily pouches, including Vitamin B12, Methyl B-Complex, Vitamin D, Iron, Magnesium Glycinate, CoQ10 and Rhodiola. Your personalized pack arrives every month.
Tiredness driven by stress? The Stress Pack combines Ashwagandha, Methyl B-Complex, Magnesium, Omega-3s, Glycine and Cordyceps for steady everyday energy. Please get your iron levels checked before adding iron, and talk to your doctor if you take medication, are pregnant or have a health condition.
The most common are iron, vitamin B12, vitamin D and folate. Low magnesium and other B vitamins can also contribute. A blood test is the only reliable way to know which one, if any, is behind your tiredness.
Start by testing ferritin, B12 and vitamin D, then correct whatever is low. If everything is normal, a B-complex, magnesium or CoQ10 may still help some people, but better sleep, regular exercise and steady meals are more likely to make a difference.
Iron is the big one for women who menstruate, especially with heavy periods. Iron deficiency without anemia is common and responds well to supplements. Vitamin D, B12 and folate are also worth checking, particularly during pregnancy or if you eat a plant-based diet.
Men rarely need iron, so it shouldn’t be taken without a test. Vitamin D and B12 (especially over 50 or on metformin) are the most common deficiencies. CoQ10 may help men taking statins. Persistent tiredness in men is also worth discussing with a doctor to check for low testosterone, sleep apnea or thyroid problems.
It depends on the deficiency. In the vitamin D trial, fatigue improved within four weeks. Iron usually takes six to twelve weeks to rebuild stores. B12 injections can work within days, while tablets may take several weeks.
Yes. Very high doses of vitamin D can raise calcium levels and cause fatigue, and excess iron can cause tiredness and organ damage. Some supplements, like magnesium, can also make you sleepy. More isn’t better: aim to correct deficiencies, not overshoot them.
If your tiredness gets worse every winter, see our guide to the best vitamins for seasonal depression and the winter blues, and learn more about vitamin D and omega-3.
The best vitamins for tiredness are the ones you’re actually low in. Iron has the strongest evidence, even without anemia, followed by vitamin D and B12 for people who are deficient. B vitamins and magnesium support everyday energy production, and CoQ10 and rhodiola may help general or stress-related fatigue. Get tested before you take iron or high-dose vitamin D, and don’t overlook the basics: sleep, movement, steady meals and stress management. If tiredness lingers, see a doctor to rule out other causes.
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