Here are some science-backed supplements that support men’s energy levels, particularly when combined with a balanced diet, regular movement, and good sleep:
✅ 1. B Vitamins (especially B12 & B6)
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Why: Help convert food into energy and support nervous system function.
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Signs of deficiency: Fatigue, brain fog, weakness.
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Good for: Vegans/vegetarians or those with absorption issues.
✅ 2. Magnesium
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Why: Crucial for energy production, muscle function, and reducing fatigue.
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Signs of deficiency: Muscle cramps, low energy, irritability.
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Tip: Look for magnesium glycinate or citrate for better absorption.
✅ 3. CoQ10 (Coenzyme Q10)
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Why: Helps mitochondria (your cells’ powerhouses) produce energy.
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Bonus: May support heart health and exercise performance.
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Naturally declines: With age, especially after 30.
✅ 4. Ashwagandha
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Why: An adaptogen that helps your body manage stress and improve energy/resilience.
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Bonus: May support testosterone and reduce cortisol.
✅ 5. Iron
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Why: Essential for oxygen transport and energy metabolism.
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Caution: Only take if you're deficient—too much can be harmful.
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Best for: Athletes, vegans, or men with blood loss from ulcers or injuries.
✅ 6. Creatine
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Why: Boosts short-term energy production and supports muscle strength.
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Bonus: May also support brain energy and cognition.
✅ 7. Rhodiola Rosea
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Why: An adaptogen that may reduce fatigue and improve stamina, especially under stress.
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Best used: During demanding periods or intense training.
✅ 8. Vitamin D
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Why: Low levels can contribute to fatigue, low mood, and decreased testosterone.
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Best absorbed: With fat, and ideally tested via bloodwork first.
✅ 9. Zinc
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Why: Supports testosterone levels and immune function.
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Low levels: Can lead to low energy, brain fog, and poor recovery.
✅ 10. L-Carnitine
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Why: Helps transport fat into cells to be used for energy.
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Popular among: Active men and older adults seeking an energy boost.