​Tired of being tired? You’re not the only one! Studies show aroud 42% of people worldwide feel constantly fatigued, and it's one of the most common reasons people visit their GP. Research shows that ongoing exhaustion can impact everything from productivity and concentration to overall quality of life. But that's not all, in more severe cases, it’s even been linked to long-term health conditions such as cardiovascular disease, depression and weakened immune function. As well as an increased risk of wider health complications. Add in seasonal factors like darker mornings, disrupted sleep patterns and nutrient deficiencies after winter, and it’s no wonder so many of us are searching for the best supplements for energy right now.
With the clocks about to change and throw your sleep (and energy levels) off track yet again; it’s no surprise many of us start feeling more tired this time of year. Research shows the spring clock change disrupts your circadian rhythm. Leading to poorer sleep quality and daytime fatigue as your body struggles to adjust. One UK study found people can lose around 40–60 minutes of sleep on the night of the spring clock change. Enough to leave you feeling noticeably groggy while you acclimatise to the new time.
​Best Supplements for Energy: why do you need them anyway?
When it comes to the best supplements for energy, don't reach for a quick fix, it's more about supporting the biological processes that keep your body running.
Energy comes from how well your cells produce ATP (adenosine triphosphate – your body’s main energy source), how effectively oxygen is delivered around the body, and how well your nervous system and hormones are regulated. If any of these processes are out of whack, you’re more likely to feel tired and sluggish.
Some of the most common causes of everyday fatigue include poor sleep quality (which disrupts your energy getting topped up). Chronic stress (this can spike your cortisol levels – for more on this read Could A Cortisol Detox Help You Feel Better – and drain energy reserves), and nutrient deficiencies – particularly iron, vitamin B12, vitamin D and magnesium. All of which play essential roles in energy production, muscle function, and keep your brain running smoothly. Even mild deficiencies can leave you feeling noticeably low on energy.
If you want to support your energy levels, we're big believers in tackling the root cause rather than the symptom. Here are your top five supplements to support your body and help it to produce and use energy more efficiently over time:
​1. Vitamin B12:
One of the most well-known best supplements for energy is vitamin B12. Renowned for delivering a fast-acting boost if you're feeling knackered. This is because it plays a crucial role in producing red blood cells. Without enough B12, your body struggles to transport oxygen efficiently, which can leave you feeling tired and foggy.
In the UK, B12 deficiency is becoming increasingly common, particularly if you're veggie or vegan (B12 is mainly found in animal products). Or an older adult, because stomach acid levels often decrease with age, making it harder to absorb vitamin B12 properly from food.
If your levels are low, topping up your B12 could work wonders for reducing tiredness. We'd recommend the B12 Plus patch as your first port of call if you want to start fighting fatigue. Patches provide a steady release of B12 throughout your day, to keep your energy levels up. Also – because vitamin B12 is water-soluble and oral absorption can decline as you age, patches offer amore effective solution as they totally avoid the gut.
2. CoQ10:
Here comes the science-y supplement! CoQ10 is one of the best supplements for energy if you want to fight fatigue at a cellular level. That's because this naturally occurring compound is found in nearly every cell in your body and is essential for producing ATP. The molecule your cells use for energy.
Not getting enough CoQ10 is linked to mitochondrial dysfunction, which means your body will struggle to generate energy efficiently and you'll soon feel wiped out. Research shows taking a CoQ10 supplement can significantly reduce fatigue and improve energy levels. Particularly if you're living with any kind of chronic fatigue.
The CoQ10 patch contains a clever combo of the active ingredient, plus vitamin C and Zinc to tackle tiredness. While CoQ10 supports cellular energy production, vitamin C and zinc help support normal immune function and protect cells against oxidative stress.
3. Iron: one of your essential best supplements for energy
Another of the best supplements for energy is iron, essential for producing haemoglobin, the protein in red blood cells that carries oxygen around your body. If your levels are low, less oxygen gets delivered to your muscles, tissues and brain. This is why iron deficiency can leave you feeling exhausted, weak, breathless and unable to concentrate properly.
It’s one of the most common nutrient deficiencies in the UK, particularly in women who are having monthly periods. But don't panic, correcting iron deficiency is easily done with a supplement and research shows it can be completely reversed over time (but be patient – iron levels can take a while to increase).
Feel ike low iron could be the culprit behind your tiredness? The Iron Plus patch is a great option because it avoids the gut. So you can swerve oral iron side effects like nausea, constipation and stomach cramps – no more digestive drama!
4. Vitamin D:
Vitamin D is often associated with bone health, but it’s also one of the best supplements for energy – especially if you feel more wiped out during winter and early spring. It plays an important role in muscle function, immune health and inflammation regulation; all of which can affect how energised or exhausted you feel day to day.
Research has found a clear association between vitamin D deficiency and fatigue. Some studies show that restoring low vitamin D levels can significantly improve fatigue symptoms and overall wellbeing.
A super simple way to boost your levels is the D3/K2 Plus patch. Patches can be more efficient than high-dose oral vitamin D, because if you take a tablet, much of the active ingredient is lost through the digestive system and liver, while the rest causes a sharp spike in blood levels that can drop off quickly again. Using a slow-release Vitamin D3/K2 patch, means smaller amounts are steadily drip-fed over 8 hours, helping maintain more stable levels that are easier for the body to absorb and use. For more vitamin D tips, read: 4 Easy Ways to Get the most From your Vitamin D.
5. Magnesium:
Our last best supplements for energy is magnesium, a must if your tiredness comes with poor sleep, stress, and muscle tension. Magnesium is involved in more than 300 processes in the body, including energy metabolism, the process your body uses to turn food into energy. It also supports normal muscle and nervous system function and mood. So if you’re running low, it can leave you feeling tired, tense and anxious.
The Tri Mag Complex patch is a brilliant option to top up because it contains three bioavailable forms of magnesium: threonate, malate and glycinate. Like all our patches it’s designed to provide steady support over around 8 hours, making it especially handy in the evening if you want to pop one on before bed to support rest, recovery and next-day energy.
