Goal-Based Guide
Creatine has the most support here, with iron, vitamin B12 and CoQ10 helping mainly when you're low. The sources agree on one point: supplements sit downstream of training and sleep. Here's what each one does.
Real energy comes from your mitochondria, and the master lever there is exercise, not a pill. Zone-2 work builds efficiency; intervals build new mitochondria. The supplements below are the second layer. None of them replace the training, sleep and real food that do the heavy lifting.
Ranked by the verdict on whether each supplement works, worked out from every counted mention. Each dot is one source: a researcher or a study.
positive partly neutral negative Each researcher and each study counts once per claim, however often they come up.
Creatine is worth taking.
11 sources: 8 positive, 2 partly, 1 neutral
Vitamin B12 supplements are worth taking.
10 sources: 1 positive, 9 partly
CoQ10 is worth taking.
5 sources: 2 positive, 2 partly, 1 negative
Iron supplements improve health only in people whose iron is low.
4 sources: 1 positive, 3 partly
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Rather than relying on stimulants, these support cellular energy production:
This page shows you which supplements researchers agree on for energy. A free account opens the dose, form and timing for each supplement, with the interactions to watch. Pro adds chat answers drawn from 3,700+ hours of recorded interviews with 380 researchers and doctors, plus 48,500+ research studies, each one cited.
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