Energy powers everything we do, from thinking and concentrating to moving our bodies. But where does that energy come from, and what role does nutrition play?

• Magnesium

• CoQ10

• B vitamins

• Korean ginseng

• Ashwagandha

Magnesium is an essential mineral that plays an important role in the body’s energy-producing processes.[1] Found naturally in foods like leafy green vegetables, nuts, seeds, legumes and wholegrains, magnesium helps our cells produce and use ATP (adenosine triphosphate) - often described as the body’s universal energy ‘currency’.[1] ATP needs to bind with magnesium to become biologically active, making magnesium fundamental to the processes that allow our cells to access and use energy.[1] Magnesium is also involved in blood sugar regulation, which is one reason researchers have investigated magnesium levels in relation to tiredness, stress-related fatigue and exercise tolerance.[2,3]

• Hausenblas HA, Lynch T, Hooper S, Shrestha A, Rosendale D, Gu J. Magnesium-L-threonate improves sleep quality and daytime functioning in adults with self-reported sleep problems: A randomized controlled trial. Sleep Medicine X [Internet]. 2024 Dec 1;8(100121):100121–1. Available from: https://www.sciencedirect.com/science/article/pii/S2590142724000193

• EFSA Panel on Dietetic Products N, Allergies. Scientific Opinion on the substantiation of health claims related to magnesium and “hormonal health” (ID 243), reduction of tiredness and fatigue (ID 244), contribution to normal psychological functions (ID 245, 246), maintenance of normal blood glucose concentrations (ID 342), maintenance of normal blood pressure (ID 344, 366, 379), protection of DNA, proteins and lipids from oxidative damage (ID 351), maintenance of the normal function of the immune system (ID 352), maintenance of normal blood pressure during pregnancy (ID 367), resistance to mental stress (ID 375, 381), reduction of gastric acid levels (ID 376), maintenance of normal fat metabolism (ID 378) and maintenance of normal muscle contraction (ID 380, ID 3083) pursuant to Article 13(1) of Regulation (EC) No 1924/2006. EFSA Journal. 2010;8(10):1807. Available from: https://efsa.onlinelibrary.wiley.com/doi/epdf/10.2903/j.efsa.2010.1807

• EFSA Panel on Dietetic Products N, Allergies. Scientific Opinion on the substantiation of health claims related to magnesium and electrolyte balance (ID 238), energy-yielding metabolism (ID 240, 247, 248), neurotransmission and muscle contraction including heart muscle (ID 241, 242), cell division (ID 365), maintenance of bone (ID 239), maintenance of teeth (ID 239), blood coagulation (ID 357) and protein synthesis (ID 364) pursuant to Article 13(1) of Regulation (EC) No 1924/2006. EFSA Journal. 2009;7(10):1216. Available from: https://efsa.onlinelibrary.wiley.com/doi/pdf/10.2903/j.efsa.2009.1216

• Mizuno K, Sasaki AT, Watanabe K, Watanabe Y. Ubiquinol-10 intake is effective in relieving mild fatigue in healthy individuals. Nutrients [Internet]. 2020 June 2;12(6):1640. Available from: https://www.mdpi.com/2072-6643/12/6/1640

• Tsai IC, Hsu CW, Chang CH, Tseng PT, Chang KV. Effectiveness of coenzyme Q10 supplementation for reducing fatigue: A systematic review and meta-analysis of randomized controlled trials. Frontiers in Pharmacology [Internet]. 2022 Aug 24 [cited 2026 Aug 26];13:883251. Available from: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9449413/

• Mizuno K, Tanaka M, Nozaki S, Mizuma H, Ataka S, Tahara T, et al. Antifatigue effects of coenzyme Q10 during physical fatigue. Nutrition [Internet]. 2008 Apr;24(4):293–9. Available from: https://www.sciencedirect.com/science/article/pii/S0899900707003826

• Mousavi S, Mohammadi V, Foroughi Z. Effect of coenzyme Q10 supplementation on work-related fatigue in nurses: A double-blind, randomized placebo-controlled study. Fatigue: Biomedicine, Health & Behavior [Internet]. 2019 Dec 18 [cited 2026 Aug 26];8(1):1–10. Available from: https://www.tandfonline.com/doi/full/10.1080/21641846.2019.1704374

We often talk about ‘B vitamins’ as one group, but there are actually eight different water-soluble vitamins, each with their own roles in the body. When it comes to energy, several are particularly important. Vitamins B1, B2, B3, B6 and B12, alongside pantothenic acid and biotin, contribute to normal energy-yielding metabolism. Some B vitamins, including B2, B3, B6 and B12, pantothenic acid and folate, also contribute to the reduction of tiredness and fatigue.

You'll find B vitamins across a wide variety of foods, including wholegrains, meat, fish, eggs, dairy products, legumes and leafy green vegetables, although the main food sources vary depending on the individual vitamin.

• EFSA Panel on Dietetic Products N, Allergies. Scientific Opinion on substantiation of health claims related to thiamine and energy-yielding metabolism (ID 21, 24, 28), cardiac function (ID 20), function of the nervous system (ID 22, 27), maintenance of bone (ID 25), maintenance of teeth (ID 25), maintenance of hair (ID 25), maintenance of nails (ID 25), maintenance of skin (ID 25) pursuant to Article 13(1) of Regulation (EC) No 1924/2006. EFSA Journal. 2009;7(10):1222. Available from: https://efsa.onlinelibrary.wiley.com/doi/pdf/10.2903/j.efsa.2009.1222

• EFSA Panel on Dietetic Products N, Allergies. Scientific Opinion on the substantiation of health claims related to riboflavin (vitamin B2) and contribution to normal energy-yielding metabolism (ID 29, 35, 36, 42), contribution to normal metabolism of iron (ID 30, 37), maintenance of normal skin and mucous membranes (ID 31, 33), contribution to normal psychological functions (ID 32), maintenance of normal bone (ID 33), maintenance of normal teeth (ID 33), maintenance of normal hair (ID 33), maintenance of normal nails (ID 33), maintenance of normal vision (ID 39), maintenance of normal red blood cells (ID 40), reduction of tiredness and fatigue (ID 41), protection of DNA, proteins and lipids from oxidative damage (ID 207), and maintenance of the normal function of the nervous system (ID 213) pursuant to Article 13(1) of Regulation (EC) No 1924/2006. EFSA Journal. 2010;8(10):1814. Available from: https://efsa.onlinelibrary.wiley.com/doi/epdf/10.2903/j.efsa.2010.1814

• EFSA Panel on Dietetic Products N, Allergies. Scientific Opinion on the substantiation of health claims related to niacin and reduction of tiredness and fatigue (ID 47), contribution to normal energy-yielding metabolism (ID 51), contribution to normal psychological functions (ID 55), maintenance of normal blood flow (ID 211), and maintenance of normal skin and mucous membranes (ID 4700) pursuant to Article 13(1) of Regulation (EC) No 1924/2006. EFSA Journal. 2010;8(10):1757. Available from: https://efsa.onlinelibrary.wiley.com/doi/epdf/10.2903/j.efsa.2010.1757

• EFSA Panel on Dietetic Products N, Allergies. Scientific Opinion on the substantiation of health claims related to pantothenic acid and energy-yielding metabolism (ID 56, 59, 60, 64, 171, 172, 208), mental performance (ID 57), maintenance of bone (ID 61), maintenance of teeth (ID 61), maintenance of hair (ID 61), maintenance of skin (ID 61), maintenance of nails (ID 61) and synthesis and metabolism of steroid hormones, vitamin D and some neurotransmitters (ID 181) pursuant to Article 13(1) of Regulation (EC) No 1924/2006. EFSA Journal. 2009;7(10):1218. Available from: https://efsa.onlinelibrary.wiley.com/doi/epdf/10.2903/j.efsa.2009.1218

• EFSA Panel on Dietetic Products N, Allergies. Scientific Opinion on the substantiation of health claims related to pantothenic acid and mental performance (ID 58), reduction of tiredness and fatigue (ID 63), adrenal function (ID 204) and maintenance of normal skin (ID 2878) pursuant to Article 13(1) of Regulation (EC) No 1924/2006. EFSA Journal. 2010;8(10):1758. Available from: https://efsa.onlinelibrary.wiley.com/doi/epdf/10.2903/j.efsa.2010.1758

• EFSA Panel on Dietetic Products N, Allergies. Scientific Opinion on the substantiation of health claims related to vitamin B6 and contribution to normal homocysteine metabolism (ID 73, 76, 199), maintenance of normal bone (ID 74), maintenance of normal teeth (ID 74), maintenance of normal hair (ID 74), maintenance of normal skin (ID 74), maintenance of normal nails (ID 74), contribution to normal energy-yielding metabolism (ID 75, 214), contribution to normal psychological functions (ID 77), reduction of tiredness and fatigue (ID 78), and contribution to normal cysteine synthesis (ID 4283) pursuant to Article 13(1) of Regulation (EC) No 1924/2006. EFSA Journal. 2010;8(10):1759. Available from: https://efsa.onlinelibrary.wiley.com/doi/epdf/10.2903/j.efsa.2010.1759

• EFSA Panel on Dietetic Products N, Allergies. Scientific Opinion on the substantiation of health claims related to biotin and energy-yielding metabolism (ID 114, 117), macronutrient metabolism (ID 113, 114, 117), maintenance of skin and mucous membranes (ID 115), maintenance of hair (ID 118, 2876) and function of the nervous system (ID 116) pursuant to Article 13(1) of Regulation (EC) No 1924/2006. EFSA Journal. 2009;7(10):1209. Available from: https://efsa.onlinelibrary.wiley.com/doi/epdf/10.2903/j.efsa.2009.1209

• EFSA Panel on Dietetic Products N, Allergies. Scientific Opinion on the substantiation of health claims related to folate and contribution to normal psychological functions (ID 81, 85, 86, 88), maintenance of normal vision (ID 83, 87), reduction of tiredness and fatigue (ID 84), cell division (ID 195, 2881) and contribution to normal amino acid synthesis (ID 195, 2881) pursuant to Article 13(1) of Regulation (EC) No 1924/2006. EFSA Journal. 2010;8(10):1760. Available from: https://efsa.onlinelibrary.wiley.com/doi/epdf/10.2903/j.efsa.2010.1760

• EFSA Panel on Dietetic Products N, Allergies. Scientific Opinion on the substantiation of health claims related to vitamin B12 and red blood cell formation (ID 92, 101), cell division (ID 93), energy-yielding metabolism (ID 99, 190) and function of the immune system (ID 107) pursuant to Article 13(1) of Regulation (EC) No 1924/2006. EFSA Journal. 2009;7(10):1223. Available from: https://efsa.onlinelibrary.wiley.com/doi/epdf/10.2903/j.efsa.2009.1223

• EFSA Panel on Dietetic Products N, Allergies. Scientific Opinion on the substantiation of health claims related to vitamin B12 and contribution to normal neurological and psychological functions (ID 95, 97, 98, 100, 102, 109), contribution to normal homocysteine metabolism (ID 96, 103, 106), maintenance of normal bone (ID 104), maintenance of normal teeth (ID 104), maintenance of normal hair (ID 104), maintenance of normal skin (ID 104), maintenance of normal nails (ID 104), reduction of tiredness and fatigue (ID 108), and cell division (ID 212) pursuant to Article 13(1) of Regulation (EC) No 1924/2006. EFSA Journal. 2010;8(10):1756. Available from: https://efsa.onlinelibrary.wiley.com/doi/epdf/10.2903/j.efsa.2010.1756

• Zhang L, Chen X, Cheng Y, Chen Q, Tan H, Son D, et al. Safety and antifatigue effect of Korean red ginseng: A randomized, double-blind, and placebo-controlled clinical trial. Journal of ginseng research [Internet]. 2019 Oct [cited 2026 Aug 26];43(4):676–83. Available from: https://pubmed.ncbi.nlm.nih.gov/31695571/

• Chung TH, Kim JH, Seol SY, Kim YJ, Lee YJ. The effects of Korean red ginseng on biological aging and antioxidant capacity in postmenopausal women: A double-blind randomized controlled study. Nutrients [Internet]. 2021 Sept 2 [cited 2026 Aug 26];13(9):3090. Available from: https://yonsei.elsevierpure.com/en/publications/the-effects-of-korean-red-ginseng-on-biological-aging-and-antioxi/

Ashwagandha (Withania somnifera) has been used traditionally in India for thousands of years and has more recently become the subject of growing scientific research.[18] Its root and leaf extracts contain naturally occurring compounds called withanolides, which are an important focus of this research.[19]

Studies have explored ashwagandha in relation to energy and fatigue, with findings suggesting it may help support energy levels and reduce feelings of fatigue, particularly during periods of physical or mental demand.[16,17] KSM-66® is one of the most clinically researched root extracts of ashwagandha.[20]

• Sj S, Al L, Tj F. Exploring the efficacy and safety of a novel standardized ashwagandha ( Withania somnifera) root extract (Witholytin®) in adults experiencing high stress and fatigue in a randomized, double-blind, placebo-controlled trial. Journal of psychopharmacology (Oxford, England) [Internet]. 2023 Nov 1 [cited 2026 Aug 26];37(11). Available from: https://pubmed.ncbi.nlm.nih.gov/37740662/

• Kale S, Lopresti A, Suri R, Garg N, Deepak Langade. Safety and efficacy of Ashwagandha root extract on cognition, energy and mood problems in adults: Prospective, randomized, placebo-controlled study. Journal of Psychoactive Drugs [Internet]. 2024 Nov 5;1–13. Available from: https://www.tandfonline.com/doi/pdf/10.1080/02791072.2024.2424279

What other ingredients are being studied for energy?

Research into nutrition and energy continues to evolve. Beyond the ingredients we’ve covered above, studies are investigating a wider range of nutrients and compounds. These include Rhodiola rosea , tryptophan, iron and vitamin C, across areas such as energy metabolism, fatigue and physical and mental performance.

However, the evidence isn't equal across the board. Some nutrients have established roles in normal energy-yielding metabolism or reducing tiredness and fatigue, while research into other ingredients is still developing and further well-designed studies are needed to understand their potential benefits.