Feeling overwhelmed and tired by your busy life? Or looking for just a little bit of a boost before your workout sessions? Energy supplements are becoming all the rage in Australia, but do they actually work and what ingredients may be best suited to your lifestyle and goals? Get all the answers to your questions down below in this blog!
Why are you always tired?
Feeling tired is a near-universal experience, with around 20% of adults experiencing general fatigue, burnout, and lack of energy at least one point in their lifetime.
Tiredness can be caused by a multitude of reasons, but the most common four include:
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Sleep debt (not getting enough sleep, with effects accumulating over a long period of time)
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Nutrients deficiency (not having an adequately nutritional diet with specific micronutrients needed to support energy metabolism in your body)
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Lifestyle drain (the cumulative toil of habits and circumstances compounded together)
While it’s always a good idea to speak to a medical professional first about potential reasons and solutions to your exhaustion, it might also be worth considering supplementation, especially if you suspect nutrient deficiency as the main cause of your lack of energy.
Energy supplement comparison table
Below’s a quick breakdown of what ingredients and supplements may help you gain energy, showcasing what they may be best for, considerations, and where you can purchase them.
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Ingredient |
Best For |
Considerations |
Supplements |
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Iron |
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B Vitamins |
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Caffeine |
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Rhodiola |
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Ginseng |
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Maca Root |
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Iron supplements to target deficiencies
Before taking iron supplements, it’s important to first know if you’re actually iron deficient. There are two markers measured in blood tests for iron - ferritin vs. haemogoblin - and it’s important to ask to get both tested.
Haemogoblin refers to the protein in your red blood cells that carry oxygen around your body. If haemogoblin is tested low, you’re considered clinically anaemic and at the more serious end of iron deficiency, usually accompanied with symptoms like breathlessness and extreme fatigue. Ferritin on the other hand is a storage protein that shows how much iron your body has in reserve. You can still be considered iron deficient if you have normal haemoglobin but low ferritin, as it means your stores are depleted and you may experience symptoms such as fatigue, brain fog, and poor exercise recovery. When getting a blood test, be sure to also get your ferritin checked specifically.
If you’ve been medically diagnosed with iron deficiency and have had it linked to low energy levels, iron supplementation may help you gain back your energy. According to scientific research, iron supplementation has been associated with supporting energy levels in people with diagnosed deficiency, and doctors encourage it alongside eating iron-rich foods for patients with iron deficiency and symptoms of fatigue.
When it comes to iron supplements, there are two different forms to keep in mind - ferrous sulfate and iron bisglycinate. Ferrous sulfate is the most common form of iron supplement but although widely available, it’s infamous for its potential gastrointestinal side effects including constipation, nausea and stomach cramping.
If you have a sensitive digestive system or simply want to avoid the risk of digestive side effects, iron bisglycinate may be the preferred iron supplement form for you. In this form, iron is bound to the amino acid glycine which makes it gentler on the digestive system and more easily absorbed. However, it is usually more expensive than standard ferrous sulfate iron supplements.
Check out: Ancestral Nutrition Primal Iron | Herbs of Gold Organic Iron Max
For more information on iron deficiency and iron supplements, head to our complete guide here.
B vitamins for energy metabolism
It’s well studied that B vitamins are involved in the balance and metabolism of energy. In fact, it’s been clinically confirmed that micronutrients including B vitamins are essential for their role in supporting energy metabolism in patients with deficiency or low intakes, and that restoring adequate intake through supplementation may support normal energy levels
Rather than directly stimulating energy, B vitamins support cellular metabolism which in turn, means they help your cells convert food into energy for your body (in the form of adenosine triphosphate - ATP). Different B vitamins have slightly different purposes for energy, but below are the main ones:
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B1: Plays a role in converting carbohydrates into energy
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B2: Involved in the metabolic pathways that produce ATP
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B6: Involved in protein and glycogen metabolism and converting stored glycogen into glucose
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B12: Contributes to red blood cell formulation and neurological function. Most frequently deficient in vegans and older adults.
For convenience’s sake and also to capture the variety of B vitamins over specific types, you can often supplement with B-complex vitamins. They combine all eight B vitamins into a simple supplement and may sometimes be more effective than taking individual B vitamin supplements due to B vitamins working interdependently. However, depending on your deficiencies, some GPs may recommend a specific B vitamin supplement, most commonly for B12.
Check out: Herbs of Gold Activated B Complex | Pillar Performance Ultra B Active
Caffeine when coffee isn’t enough
Contrary to popular belief, caffeine doesn’t produce energy - rather, it is commonly used to help support alertness.
Research has shown that large amounts of caffeine (specifically in energy drinks) can achieve effects of improved memory, increased alertness and elevated mood. In a clinical trial featuring the effects of a market-leading energy drink on 36 individuals, it was found that the energy drink significantly enhanced aerobic endurance and aerobic performance on cycle ergometers. Choice reaction, concentration and memory also improved significantly, which indicated increased subjective alertness as a result of consumption of the energy drink and caffeine.
However, due to the way caffeine works, it isn’t the best long-term solution to helping you gain energy as it masks your tiredness, rather than resolves it. Caffeine may be good for quick bursts of energy, but when it wears off, your exhaustion will hit you hard.
Check out: Emrald Labs Caffeine+ Capsules | Before You Speak High Performance Coffee | Elite Supplements Super Energy RTD
Combining ingredients in pre workouts
Pre-workouts are often used by athletes and exercise enthusiasts for a boost of energy before their training. As seen above, ingredients like B vitamins and caffeine can help with energy, cellular metabolism, and cognitive focus, ingredients that usually make up pre-workouts. By combining these ingredients in one product, pre-workouts can help support energy levels especially in quick bursts - however are not recommended as long-term supplements.
Pre-workout supplements with caffeine and B-vitamins:
For those who are sensitive to caffeine, pre-workouts also come in caffeine-free and stimulant-free formulas. Instead of caffeine, these pre-workouts substitute with citrulline (or citrulline malate).
Rhodiola for fatigue and performance
While rhodiola is more widely used in herbal medicine to support stress, there has been research that indicates it may help with energy and combat mental fatigue as well. In a clinical trial in 2002, it was found that rhodiola rosea activated the synthesis or resynthesis of ATP in mitochondria and stimulated reparative energy processes after intense exercise.
Check out: Emrald Labs Rhodiola Rosea | Switch Nutrition Saffron + Rhodiola
Ginseng for energy and wellness
Asian ginseng has been used in traditional medicine for centuries, and it’s only been in the last few decades that western markets have started to incorporate it into their supplements for potential energy and wellness effects.
Ginseng has been studied for its potential role in supporting general energy and wellbeing. However, due to ginseng's widespread use, continued research including more diverse samples of ginseng is required before stronger conclusions can be drawn.
Maca root for energy and hormonal balance
Maca root is a Peruvian plant that has traditionally been used for fertility and libido, however limited evidence also suggests that maca may help improve mood and energy levels. Some studies have observed effects related to exercise recovery in animal models. However, human evidence remains limited.
Check out: Emrald Labs Maca Root | Apollo Maca Root Gummies
When to see a GP first
Before taking any energy supplement, it’s always a good idea to see a GP first. This assures that you are correctly diagnosed for your fatigue and can find the best treatment for your circumstances. While supplements like iron and vitamin B are often recommended to restore deficiencies, it’s still preferable to get a professional diagnosis.
Got more questions on energy supplements and the range we offer at Elite Supps? Don’t hesitate to get in touch with our friendly customer service team!
