Quick Summary: Supplements for Energy
The best supplements for energy include B-vitamins (especially B12), iron, magnesium, adaptogens like ashwagandha and Rhodiola, creatine monohydrate, and beetroot powders/superfood reds powders.
Supplements for energy work best when combined with 7-9 hours of quality sleep, balanced nutrition with protein and carbs at every meal, and proper hydration (100-120 ounces daily).
Caffeine can help support energy levels, but it shouldn’t be your only solution for fatigue.
Key Takeaways:
• Fix sleep, nutrition, and hydration first before relying on supplements for energy
• Use adaptogens (ashwagandha, Rhodiola) to support stress-related fatigue
• Beetroot and superfood reds powders can help support natural energy
• B-vitamins and iron can be helpful when you are deficient in these nutrients (5)
• Strategic caffeine use (under 400 mg daily) can help support energy and focus
We’ve all had those days … you’re halfway through the morning and already reaching for your second cup of coffee.
The truth is, being tired all the time isn’t normal. But it’s also not always about “needing more caffeine.”
In a lot of cases, your body is just missing the key nutrients that it needs to produce and use energy efficiently.
Yes, we'll talk about the best supplements for energy. But before we do, let's cover some other reasons you may be feeling drained.
In This Article:
• The Root Causes of Low Energy
• The Best Supplements for Energy and How They Work
• Signs You Might Need Energy Supplements
• How To Choose the Right Supplements for Energy
• Habits To Improve Energy and When To Use Stimulants
• The Best 1st Phorm Products To Support Energy
Why Supplements for Energy Alone Aren't the Full Answer
Before we talk about any pill, powder, or drink, you need to understand this:
No supplement will make up for poor sleep, improper nutrition, or constant stress. If you're running on fumes, start with the foundation:
Sleep: 7–9 Hours Every Single Night
Quality sleep is the foundation of energy. When you sleep, your body repairs tissue, consolidates memories, and regulates hormones that control hunger and energy levels. Without adequate sleep, even the best supplements for energy can only provide temporary relief.
How to Optimize Sleep:
• Create a consistent sleep schedule by going to bed and waking up at the same time every day
• Keep your bedroom cool, dark, and quiet
• Avoid screens for at least 30-60 minutes before bed
• Consider a nighttime recovery supplement to support deeper, more restorative sleep
Nutrition: Quality Protein and Carbs in Every Meal
Your body needs fuel to create energy. Protein provides amino acids for neurotransmitter production, while carbohydrates are the body's preferred energy source. Skipping meals or eating poorly balanced meals can leave you feeling drained, no matter what supplements you take.
Nutrition Fundamentals for Energy:
• Eat enough total calories to support your activity level—undereating is one of the fastest ways to tank your energy
• Get adequate protein (0.8-1.2 grams per pound of body weight)
• Include quality carbohydrates for fuel and healthy fats for hormone production
• Eat balanced meals every 3-4 hours to maintain stable blood sugar and consistent energy throughout the day
Hydration: Plenty of Water (Aim for 100–120 Ounces per Day)
Even mild dehydration can cause fatigue, brain fog, and decreased physical performance. Water is essential for every cellular process in your body, including energy production.
Hydration Tips:
• Aim for at least 100-120 ounces of water daily, more if you're training hard or in hot weather
• Add electrolytes (sodium, potassium, magnesium) to enhance hydration and prevent fatigue from electrolyte imbalances
• A hydrated body can better regulate bodily functions, including energy production
Stress Management: Habits To Help Manage Your Stress
Chronic stress elevates cortisol, which is the body's main stress hormone. Excess cortisol can disrupt sleep and make you feel exhausted. Stress management techniques like meditation, exercise, and deep breathing can all be quite helpful.
Training: Move Your Body
When you move your body, you can actually have better energy. Working out causes your body to release endorphins: hormones that help you feel good and boost daily energy.
The Catch: Overtraining can do the opposite. If you're training too hard, too often, without adequate recovery, you'll feel constantly drained. Balance is key.
Bottom Line: Real results come when you fix the cause, not just the symptom. Once you address these foundational factors, supplements for energy can amplify your results and take your performance to the next level.
Signs That Supplements for Energy May Benefit You
Not everyone needs supplements for energy … but if you’re experiencing any of these signs, they might help:
Constant Fatigue Despite Adequate Sleep
Do you ever sleep 7-9 hours regularly, but still wake up exhausted? Or, do you ever hit a wall mid-afternoon that has you dragging? This is when additional support from energy supplements could be helpful.
You Have Confirmed Low Iron or B12 Levels
Blood work doesn’t lie. If your labs show low iron (ferritin below 30 ng/mL for women, below 40 ng/mL for men) or low B12 (below 400 pg/mL), supplementation can make a dramatic difference in your energy levels (5).
You’re Under Chronic Stress
High-stress jobs, demanding schedules, or major life changes can alter your body’s stress-response systems. Adaptogens like ashwagandha and Rhodiola can help support stress management more effectively (1, 2).
You Follow a Restrictive Diet
Vegetarians, vegans, and people on low-calorie diets are at higher risk for deficiencies in B12, iron, and other nutrients critical for energy production. Supplements for energy can help fill these gaps by providing these vital nutrients.
You Have an Intense Training Schedule
Athletes and people who train hard multiple times per week have higher nutrient needs. Creatine, beetroot powder, and B-vitamins can help support energy production, recovery, and even performance (3, 4).
You Experience Brain Fog or Difficulty Concentrating
Mental fatigue is just as real as physical fatigue. If you struggle to focus or feel mentally sluggish, nootropics and adaptogens may be helpful.
The Best Ingredients in Supplements for Energy
Let’s break down the most effective ingredients you’ll find in quality supplements for energy … and when each one makes sense.
1. Ashwagandha
Helps your body handle stress so you feel calmer and more focused. Studies show it can lower cortisol and reduce fatigue (1).
Recommended Dosage: 300-500 mg daily of a high-quality extract like KSM-66.
When to Use: Can be a great supplement to help support stress and burnout.
2. Rhodiola Rosea
Supports focus and endurance, especially under pressure. Research shows it can help support reduced mental fatigue and improve performance during stressful situations (2).
Recommended Dosage: 200-600 mg daily.
When to Use: Can be a great energy supplement to help support fatigue in longer days.
3. Creatine Monohydrate
Creatine isn't just used to support recovery and muscle growth. It helps recycle ATP, the body's primary energy source for explosive movements and high-intensity activity. This means more energy available for both physical and mental performance (3).
Recommended Dosage: 5 grams daily.
When to Use: Training, recovery, stamina, and even to support cognitive function.
4. Vitamin B12
A core part of your body’s energy metabolism. B12 is essential for red blood cell production and converting food into usable energy. Deficiency equals instant low energy.
Recommended Dosage: 500-1,000 mcg daily (more is typically recommended if deficient).
When to Use: Can help support those who feel sluggish, avoid eating meat, or have digestive issues that impair absorption.
5. Iron
Delivers oxygen to your muscles and brain through hemoglobin in red blood cells. Low iron equals feeling exhausted, weak, and mentally foggy.
Recommended Dosage: Varies based on labs; typically 18-25 mg for women, and less for men.
When to Use: Can help support women (especially those with heavy periods), endurance athletes, or anyone with a deficiency.
6. Magnesium
Involved in over 300 enzymatic reactions in the body, including energy production. Magnesium deficiency is incredibly common and can cause fatigue, muscle cramps, and poor sleep.
Recommended Dosage: 200-400 mg daily (magnesium glycinate or citrate for best absorption).
When to Use: Magnesium can help support nearly everyone. It can be especially beneficial for those looking to optimize sleep or decrease muscle tension.
7. Beetroot Powders & Superfood Reds Powders
Beets contain compounds that can help support nitric oxide production, improving blood flow and endurance. Better blood flow means more oxygen and nutrients delivered to working muscles and your brain (4).
Superfood reds powders often contain beets and other antioxidant-rich fruits, herbs, and more.
Recommended Dosage: 300-500 mg of beetroot extract or 1-2 scoops of a superfood reds powder or beetroot powder.
When to Use: Can help support those who work out, have long days, or are looking to improve blood flow and metabolism.
8. Caffeine (In The Right Doses)
Caffeine can help support alertness and mental performance by blocking adenosine receptors in the brain. Be careful! Too much can backfire, causing jitters, anxiety, and energy crashes.
Recommended Dosage: I recommend 100-200 mg per dose, and generally under 400 mg total daily (7).
When to Use: Timed, strategic energy support before workouts or demanding tasks. Ideally taken earlier in the day, as it has a 6-hour half-life, which can interfere with sleep.
A lot of people wonder which of these ingredients are best in supplements for energy. Many also wonder, "Where should I get started?"
My recommendation is simple: start small, track how you feel, and don’t rely on stimulants alone for your energy.
Choosing the Right Supplements for Energy
Not all supplements for energy are created equal. Here’s what to look for when choosing products:
Avoid Proprietary Blends
If a supplement doesn’t tell you exactly how much of each ingredient it contains, you have no way of knowing if you’re getting effective doses. Transparency matters.
Check the Caffeine Content
Know how much caffeine you’re consuming from all sources. Staying under 400 mg daily is generally recommended for most adults. If you’re sensitive to stimulants, look for stimulant-free options or lower-caffeine formulas.
Match the Supplement Type to Your Energy Issue
Fatigue From Stress? Choose adaptogens like Ashwagandha or Rhodiola Rosea.
Nutritional Deficiency? Start with a high-quality multivitamin, daily nutrient supplement, or greens powder. Specific deficiencies may call for additional, targeted support for that specific nutrient. Example: A vitamin D supplement is recommended in the case of a vitamin D deficiency. This may be obvious to you, but it's worth mentioning.
Workout Performance? Creatine, superfood reds powders, or a caffeinated pre-workout may make the most sense.
Mental Fog? Look for nootropics and cognitive support formulas.
Poor Sleep Affecting Energy? Address sleep quality first with supplements that can help support nighttime recovery.
Consider Your Lifestyle and Goals
If you need daily foundational support, focus on multivitamins, greens, and adaptogens. If you need performance boosts for training or work, strategic use of caffeine-based supplements makes sense. Don’t try to use high-stimulant products every single day.
Types of Supplements for Energy (Including When to Use Them)
There is a seemingly endless list of supplements that are said to help with energy. However, I like to keep things super simple.
Here are the main categories that stick out to me when I think about which supplements for energy make the most sense:
Daily Nutrient Supplements
These are your foundation. I recommend using them every day to support overall health, fill nutritional gaps, and maintain steady, natural energy levels.
Multivitamins
Cover micronutrient bases with essential vitamins and minerals. Some will also contain additional nutrients to support overall health.
Superfood Greens Powders & Superfood Reds Powders
Provide antioxidants, phytonutrients, and alkalizing compounds. A superfood greens powder can also help support overall gut health. The benefit of this is: the better you can digest and utilize the foods you eat ... The better your natural energy levels can be overall.
Sleep Products
Better sleep tonight means better energy tomorrow. Sleep-specific supplements can help support healthy sleep habits and natural energy as a result.
Stimulant-Based Supplements
These provide immediate energy and focus. Use them strategically, not as a daily crutch.
Energy Drinks
Quick, convenient energy, often containing caffeine, B-vitamins, and electrolytes. Many energy drinks will also include nootropic ingredients, which can help support focus and cognitive function.
Pre-Workouts
Designed to help support training performance. When it comes to energy, many contain caffeine, nootropics, and ingredients that can help support blood flow.
Cognitive Support
Mental energy and focus with nootropics, adaptogens, and moderate caffeine. While these aren't as common, finding a good one can be a good way to help support energy and focus.
When It’s NOT a Supplement Problem
Sometimes, low energy has nothing to do with products.
If you’re doing everything right and still feel wiped out, there are a few other things to look into:
Nutrition
This is the foundation of all things health and wellness. That includes daily energy and fuel. That includes losing body fat. That includes gaining muscle.
No matter what your goal is, nutrition is something that can help you look better, feel better, and be better every single day!
Focus on eating enough total calories to support your activity level. Undereating is one of the fastest ways to tank your energy. Make sure you’re getting adequate protein (0.8-1.2 grams per pound of body weight), quality carbohydrates for fuel, and healthy fats for hormone production.
Meal timing matters too. Eating balanced meals every 3-4 hours helps maintain stable blood sugar and consistent energy throughout the day.
Training
In my experience, when you move your body, you can actually have better energy, too. You see, working out causes your body to release endorphins.
Endorphins are hormones that help you feel good, so they are extremely impactful on your daily energy.
But here’s the catch: overtraining can do the opposite. If you’re training too hard, too often, without adequate recovery, you’ll feel constantly drained. Balance is key.
Sleep
Sleeping well can have you waking up feeling refreshed. And when you wake up feeling refreshed, you have better energy for the day.
Sleep is one of the things that we all know we need to do well, but often neglect… So don’t neglect it!
Create a consistent sleep schedule by going to bed and waking up at the same time every day. Keep your bedroom cool, dark, and quiet. Avoid screens for at least 30-60 minutes before bed. And consider a nighttime recovery supplement to support deeper, more restorative sleep.
Hydration
You’d be surprised at how much better you can feel by simply drinking enough water and using electrolytes.
A hydrated body is a happy body because it can help regulate your bodily functions, including energy and more.
Aim for at least 100-120 ounces of water daily, and more if you’re training hard or in hot weather. Adding electrolytes (sodium, potassium, magnesium) can further enhance hydration and prevent the fatigue that comes with electrolyte imbalances.
Keep all these things in mind. Because real results come when you fix the cause, not just the symptom.
But I’ll be the first to say that throwing in some caffeine here and there can be a great addition to a good quality routine!
Best 1st Phorm Supplements for Energy
Here’s where the rubber meets the road. Real products you can trust to fuel your day the right way!
| Product | Caffeine Content | Recommended For | Can Help Support |
|---|---|---|---|
| Phorm Energy | 200 mg | Daily energy & focus | Clean energy, hydration, focus |
| Megawatt | 200~ mg | Pre-workout or midday energy | Balanced energy, focus, hydration |
| Project-1 Pro | 350 mg | Intense training | Performance, pump, and high energy |
| Project-1 | 200 mg | Workout performance & pump | Pump, performance, moderate stimulant |
| MasterBrain AM | 200~ mg | Daily energy & focus | Focus, cognitive function |
| Micro Factor | None | Daily foundational health | Whole body health, natural energy, and more |
| Core-21 | None | Nighttime recovery & relaxation | Sleep quality and nighttime relaxation |
| Opti-Reds 50 | None | Daily foundational health | Blood flow, natural energy, metabolism |
Phorm Energy
Sugar-free, clean energy drink with 200 mg natural caffeine, B-vitamins, electrolytes, and NeuroFactor™. Support energy, hydration, and focus.
Megawatt Pre-Workout
Balanced formula for training and everyday focus. Combines natural caffeine, electrolytes, and nootropics to support clean, steady energy.
Great before workouts or in the middle of a long shift at work!
Project-1 Pro
For days, you want to push hard in your training. Higher stimulant pre-workout (350 mg) for intense training. Designed to support energy, pump, and performance, all in one!
Project-1
This one is for all of the same performance and pump support that you get with Project-1 Pro, but with just 200 mg of caffeine instead.
MasterBrain AM
This one is for when you need mental energy, not just physical energy. It can help support focus, alertness, and memory with a blend of natural nootropics, adaptogens, and vitamins that support neurotransmitter function and stress management.
Moderate stimulant profile to support focus and sustained energy.
Micro Factor
Your foundation for natural energy: a complete daily essential nutrient supplement that provides vitamins, minerals, antioxidants, fruits & vegetables, healthy fats, and probiotics.
Daily baseline to help support natural energy and immune health.
Micro Factor is also available in a powdered form: Micro Factor Powder!
Core-21
Better quality sleep leads to better energy tomorrow. Core-21 can help support nighttime relaxation and stress management.
Opti-Reds 50
Superfood reds powder, packed with 50 beets, antioxidant-rich fruits, herbs, and vegetables to help support blood flow, energy production, and overall vitality. Think of it as a comprehensive beetroot powder.
Pairs perfectly with Opti-Greens 50 for complete phytonutrient coverage and natural energy support throughout the day.
FAQs About Supplements for Energy
Q: What Is the Best Supplement for Energy and Tiredness?
The best supplement for energy depends on the cause of your tiredness. If you have a nutritional deficiency, B vitamins (especially B12), iron, and magnesium are essential. If stress is draining your energy, adaptogens like ashwagandha and Rhodiola can help.
For immediate energy, caffeine-based supplements like Phorm Energy or a pre-workout can provide a quick boost. The most effective approach combines foundational nutrition (multivitamins and greens) with targeted supplements based on your specific needs.
Q: What Supplements Give You Energy Fast?
Caffeine-based supplements provide the fastest energy boost. Phorm Energy (200 mg caffeine), pre-workouts like Megawatt or Project-1, and cognitive support formulas like MasterBrain AM can increase alertness and focus within 15-30 minutes.
However, these work best when used strategically, not as a replacement for proper sleep and nutrition. For sustained energy without stimulants, creatine and beetroot powder can improve physical performance and endurance over time.
Q: Are Supplements for Energy Safe?
Yes, when used properly. Most supplements for energy are safe for healthy adults when taken at recommended doses. However, it’s important to monitor your total caffeine intake and stay under 400 mg daily to avoid side effects like jitters, anxiety, or sleep disruption.
If you have underlying health conditions, take medications, or are pregnant or nursing, consult your doctor before starting any new supplement. Always choose high-quality products from reputable brands that use third-party testing.
Q: What Vitamin Deficiency Causes Low Energy?
Several vitamin and mineral deficiencies can cause low energy. The most common are vitamin B12 (essential for red blood cell production and energy metabolism), iron (needed for oxygen transport), vitamin D (affects mood and energy levels), and magnesium (involved in over 300 energy-producing reactions). If you suspect a deficiency, get blood work done to identify the specific issue before supplementing (5).
Q: Can I Take Supplements for Energy Every Day?
It depends on the type. Foundational supplements like multivitamins (Micro Factor), greens powders (Opti-Greens 50), and adaptogens can and should be taken daily.
Stimulant-based supplements like energy drinks and high-caffeine pre-workouts should be used strategically, not every single day, to avoid tolerance buildup and dependence. Cycling your use or taking occasional breaks helps maintain effectiveness.
Q: What’s Better for Energy: Vitamins or Caffeine?
Both serve different purposes. Vitamins and minerals address the root causes of low energy by supporting your body’s natural energy production systems. Caffeine provides immediate, short-term energy by blocking fatigue signals in your brain.
The best approach uses both strategically: build your foundation with quality nutrition and vitamins, then use caffeine when you need a performance boost for training or demanding tasks.
Q: Do Supplements for Energy Actually Work?
Yes, but only if you’re addressing a real deficiency or need. If you’re low in B12, iron, or magnesium, supplementing will make a dramatic difference. If you’re well-nourished but need a performance boost, caffeine and creatine are proven to work. However, no supplement will fix poor sleep, inadequate nutrition, or chronic stress. Supplements for energy amplify a solid foundation—they don’t replace it.
Q: Can I Mix Phorm Energy With a Pre-Workout?
You can, but I don’t typically recommend it. Both contain caffeine. Track your total intake because I usually recommend keeping it at 400 mg or less daily.
Q: Which Supplement Is Best for Daily Use?
This actually depends on the person. First, I always look at daily nutrition, training, sleep, and hydration habits. Then, I help plug in supplements for energy where they make sense for that individual. For most people, I recommend starting with Micro Factor as a daily foundation.
Supplements for Energy: The Bottom Line
Energy isn’t about chasing a buzz … It’s about building a foundation that keeps you going every single day.
Start with your sleep, nutrition, and hydration. Then use supplements for energy to amplify the results, not replace the basics.
When you do it right, you’ll feel the difference … Steady, focused energy that lasts all day long.
If you have any additional questions or need any help in the meantime, don't hesitate to reach out to us. We have a full team of NASM Certified Personal Trainers and Nutrition Coaches right here in St. Louis, Missouri.
Just give us a call at 1-800-409-9732 or send us an email at CustomerService@1stPhorm.com. We're available Monday through Friday from 6 AM to 8 PM Central and Saturday & Sunday from 9 AM to 7 PM Central. We'll be more than happy to help in any way we can!
References:
(1) Chandrasekhar K, et al. A Prospective, Randomized, Double-Blind Study of Withania somnifera in Stress. Indian J Psychol Med. 2012.
(2) Spasov A, et al. A Double-Blind Study of Rhodiola rosea Extract on Fatigue and Performance. Phytomedicine. 2000.
(3) Wyss M, Schulze A. Health Effects of Creatine and Creatinine. Mol Cell Biochem. 2002.
(4) Jones AM. Dietary Nitrate Supplementation and Exercise Performance. Sports Med. 2014.
(5) Falkingham M, et al. The Effects of Oral Iron Supplementation on Cognition in Older Children and Adults: A Systematic Review and Meta-Analysis. Nutr J. 2010;9:4.
(6) Institute of Medicine (US) Committee on Military Nutrition Research. Caffeine for the Sustainment of Mental Task Performance: Formulations for Military Operations. National Academies Press (US). 2001.
(7) U.S. Food and Drug Administration. Spilling the Beans: How Much Caffeine is Too Much? FDA Consumer Updates. 2018.
