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What works, what does not, and what is dangerous. Reviewed by theAvelor Research Team.
Effective Dose
15-65mg elemental iron
Ferritin <30 ng/mL causes profound fatigue. Repletion typically resolves it in 2-3 months.
PMID: 21224234Effective Dose
1000mcg methylcobalamin
Deficiency common in vegans, 50+, and anyone on PPIs or metformin. Oral repletion works.
PMID: 23356638Effective Dose
1000-4000 IU/day to target 40-60 ng/mL
Low vitamin D correlates with fatigue. Only supplement if blood level is low.
PMID: 28359097Effective Dose
100-200mg ubiquinol
Statins deplete CoQ10. Ubiquinol form is better absorbed in over-50s.
PMID: 25282031Effective Dose
3-5g daily
Reduces mental fatigue, especially under sleep deprivation.
PMID: 33884858Effective Dose
200-400mg standardized extract
Modest benefit for acute stress-related fatigue. Weak for chronic fatigue syndrome.
PMID: 20378318Adrenal Support Blends
"Adrenal fatigue" is not a recognized medical condition. Most blends combine weak adaptogens with licorice root (blood pressure risk).
Maca Root
Popular for energy but clinical trials are small, low quality, and inconsistent.
Energy Drinks / Panax Ginseng
Benefit is from caffeine, not ginseng. Ginseng alone has modest effect at best.
B-Complex (if not deficient)
Extra B vitamins do not increase energy if you are already replete. Yellow urine is just excreted riboflavin.
Amphetamine-like stimulants found in contaminated products. Cardiac events reported.
Raises blood pressure, can cause hypokalemia.
Anxiety, hypertension, tachycardia.
Binds thyroid meds. Separate by 4 hours.