If you’ve ever reached for an afternoon coffee, energy drink, or sugary snack to get through your day, you know the lure that "quick fixes" can have. The problem is, these often lead to an energy crash shortly after, meaning they're not a sustainable way to feel more focused and motivated.

Instead, more people are turning to natural supplements for energy, especially those that are nutrient-based and can support energy production at the cellular level, not just with short bursts of stimulation.

In this article, you’ll learn:

• Why you feel tired even when you’re eating “healthy”

• The top natural energy supplements backed by research

• How to choose quality energy booster supplements

• When to supplement, and when to focus mostly on lifestyle changes to lift your energy

The Root Causes of Low Energy and Fatigue

Energy is more than just feeling awake. It’s a product of mitochondrial function, nutrient availability, stress levels, and circadian rhythm balance. For example, if you sleep well (at least seven hours per night), get sunlight exposure during the morning/day, exercise, and eat plenty of protein, vitamins, and minerals, you're much less likely to deal with fatigue on a regular basis.

On the other hand, common causes of low energy can include:

• Lack of sleep, such as disrupted or inadequate sleep, which impairs recovery, hormone balance, and mitochondrial function

• A poor diet that includes lots of processed foods, which can lead to blood sugar crashes

• Chronic stress, which interrupts sleep, raises cortisol, and can make you feel "wired but tired"

• Nutrient deficiencies, such as low levels of B vitamins, magnesium, iron, and vitamin D, which directly affect ATP production (your body’s energy currency)

• Overtraining with too little rest or a sedentary lifestyle with too little movement

So, where do energy supplements come in? They can help bridge nutritional gaps by providing nutrients you may be missing. They also support your stress response, can improve your body’s ability to create and sustain energy (without the jitters of caffeine and other stimulants), and can give you an extra boost of motivation to stay active.

Best Supplements for Energy (& Nutrients to Focus On)

When your energy levels are low, certain nutrients and herbs can help restore balance from the inside out. Below are some of the top energy supplements backed by research to support your body’s natural energy production without causing you to burn out or crash.

1. Magnesium

As an essential electrolyte, magnesium is involved in over 600 biochemical reactions, including the production of ATP, the main energy currency of your cells. Specifically, magnesium binds to ATP to form Mg-ATP, the biologically active form your body can actually use for energy, muscle contraction, and metabolic function. Without enough magnesium, ATP remains inactive, and your cells can’t efficiently produce or access energy.

Magnesium also supports restful sleep, protein synthesis, and recovery from exercise, which can contribute to greater productivity and stamina. Additionally, it's helpful for preventing constipation and supports healthy digestion.

• Best forms: Magnesium glycinate (for calm energy with lower risk for digestive side effects compared to other forms), malate (for physical performance), and threonate (for brain support)

• Deficiency signs: Muscle cramps, fatigue, brain fog, and poor sleep

• Tip: Ancestral Minerals is a whole-food source of magnesium and other minerals (derived from sea salt, Atlantic kelp, and wildflower bee pollen). It contains naturally occurring trace minerals, including bioavailable magnesium, that can help with electrolyte balance and hydration, exercise performance, nerve function, brain health, and digestion.

2. Rhodiola Rosea

This adaptogenic herb supports physical stamina, reduces stress-related fatigue, and can even boost mental performance and concentration, especially when you're under stress.

Clinical studies show Rhodiola can reduce burnout symptoms and improve work capacity. It's even been shown to help with mental speed and processing in those with ADHD.

• Tip: Rholdiola is best taken in the morning or early afternoon to avoid disrupting your sleep.

3. Beef Organs

As "nature’s multivitamin," beef organs such as liver, heart, kidneys, and brain are rich in many nutrients that support healthy energy levels, such as iron, B vitamins, CoQ10, vitamin A, zinc, amino acids, and more. 

Organ meats provide nutrients in their most bioavailable form, which means your body absorbs and uses them more effectively than synthetic vitamins. 

For example, beef organ meats contain CoQ10, a compound that helps generate energy in your mitochondria and fights fatigue. They're also rich in bioavailable heme iron, which is essential for oxygen transport, healthy blood supply, mitochondrial function, and metabolic processes. You'll also find plenty of B vitamins in beef organs, especially B12, which supports brain and nervous system energy.

• Best for: People with fatigue, low iron, or those looking for a whole-food alternative to multivitamins.

• Tip: Choose a desiccated (dried), grass-fed organ supplement to avoid taste issues while retaining the full nutritional spectrum. Organ supplements, such as our Grass Fed Beef Organs (made from pure bovine liver, heart, kidney, pancreas, and spleen) or Grass Fed Beef Liver capsules, are a potent and bioavailable way to get the many nutrients found in organ meats.

4. Ashwagandha

Another powerhouse adaptogen, ashwagandha is one of the most popular herbal energy supplements. It works in part by helping to regulate cortisol, reduce stress-related fatigue, and improve resilience to physical and emotional stress. 

Studies show ashwagandha can lift your mood and cognition and also support thyroid/endocrine function and muscle strength, both of which influence metabolic health and energy levels.

• Tip: Take it consistently for at least 4–8 weeks to notice effects, and consider pairing it with magnesium or Rhodiola for comprehensive stress and energy support.

5. Ginseng (American & Asian)

Used in Traditional Chinese Medicine for centuries, ginseng is an adaptogen that's known for boosting cognitive health, alertness, endurance, and energy, including in people who are fatigued and recovering from illnesses. Asian ginseng (Panax) tends to be more stimulating, while American ginseng is more calming and nourishing, making it ideal for those who are sensitive to its effects.

Research shows ginseng may help improve mitochondrial function and reduce stress-related symptoms, while also supporting brain health and providing antioxidant support.

• Best for: Midday energy slumps, brain fog, or post-illness recovery

• Tip: Avoid taking it late in the day, especially if you’re sensitive to caffeine-like effects.

6. Vitamin D

Vitamin D is critical for energy metabolism, immune regulation, and muscle function. Low levels have been strongly linked to chronic fatigue and low mood, especially in those who spend limited time outdoors. 

Additionally, vitamin D can help support immune defenses and potentially reduce the impact of sicknesses, meaning that maintaining higher levels may allow you to bounce back faster when feeling run down or ill.

• Why it matters: Vitamin D receptors are found throughout your body, including your muscles and brain, so deficiency can leave you feeling tired, achy, and unmotivated.

• Best form: Vitamin D3 (cholecalciferol, which is similar to the type your body makes from sunlight), ideally paired with K2 for better absorption and calcium regulation.

• Tip: Fish egg–based supplements, like our Wild Caught Fish Egg capsules, provide naturally occurring vitamin D, along with omega-3s, B vitamins, choline, and other nutrients.

How to Choose the Best Energy Supplements

Not all supplements are created equal, especially when it comes to products that are intended to boost performance and productivity. Here’s what to look for when shopping for supplements to support your overall cognitive health, physical endurance, and energy:

• Third-party tested: This ensures purity, potency, and no harmful contaminants.

• Derived from whole foods: Nutrients from nature are often more bioavailable. For example, organ meat supplements, cod liver oil, and herbs are rich in a range of nutrients that are easy for your body to absorb and utilize.

• Free from fillers: No added sugar, dyes, or artificial flavors. Look for products that clearly state all ingredients and active ingredients, and follow dosage recommendations for the greatest effects.

Lifestyle Changes That Are Natural Energy Boosters

While supplements can often help lift your mood and make it easier to tackle your day, lifestyle factors still form the foundation of good health. These habits are key for maintaining steady energy levels, supporting your metabolism, and reducing the physical and mental strain that drains your reserves. When practiced consistently, they help your body produce and sustain energy over the long run.

• Get enough sleep: Aim for 7–9 hours and keep a consistent bedtime to help regulate your circadian rhythm (your "internal clock").

• Exercise: Both movement and strength training improve energy. Try to do something active every day, ideally by getting outdoors, even if just for 20 minutes. Just be sure to take rest days from very strenuous exercise. Rest days help prevent fatigue and boost muscle recovery.

• Balanced nutrition: Eat protein, fiber, and healthy fats with every meal to stabilize blood sugar. Try to obtain plenty of antioxidants, vitamins, and minerals that your body needs to fight inflammation and stay sharp.

• Stress reduction: Breathwork, time in nature, socializing, carving out time for relaxation and fun, and setting boundaries all go a long way in preserving your energy and defending against exhaustion.

• Hydration: Even mild dehydration can cause fatigue, so carry around a water bottle and drink up.

FAQs About Supplements for Energy

 Do energy supplements work immediately?

Some, like ginseng or Rhodiola, can potentially have short-term effects. Others—like magnesium, vitamin D, or beef organ supplements—work best when taken consistently over time. It's best to take most supplements daily for four weeks or longer to feel their full effects.

Are energy supplements safe for daily use?

Many are, especially when they're food-based and taken as directed. Always consult your healthcare provider if you’re pregnant, nursing, or on medication.

What’s the difference between energy drinks and supplements?

Energy drinks usually rely on caffeine and sugar for a temporary boost. Supplements for energy support your body’s ability to create energy naturally and don't tend to have the same risks and side effects, such as making you feel jittery or nauseous.

The Bottom Line

If you’re relying on caffeine just to get through the day, it may be time to look deeper. Supplements for energy offer a powerful, natural way to support your body’s true energy systems, from stress management to mitochondrial support.