Which energy stack suits you?

What is energy & tiredness?

Energy is produced in the mitochondria, the 'power stations' of every cell. This requires cofactors: B vitamins, magnesium, iron, copper and coenzyme Q10. Iron, vitamin B12, B6, folate, niacin, pantothenic acid, vitamin C and magnesium contribute to the reduction of tiredness and fatigue and to normal energy-yielding metabolism. A deficiency in one of these substances is one of the possible causes of tiredness — alongside lack of sleep, stress, too little exercise and conditions such as an underactive thyroid or anaemia.

The most common diet-related causes are an iron deficiency (especially in menstruating women, pregnant women and people who eat little or no meat), a B12 deficiency (vegans, older people, long-term use of acid inhibitors or metformin) and low vitamin D status in winter. All these deficiencies can be identified with a simple blood test at your GP.

With a proven deficiency, targeted supplementation works: iron bisglycinate with vitamin C (vitamin C increases iron absorption), methylcobalamin for B12 and vitamin D3 in the darker months. Without a proven deficiency, a broad basis of B-complex, magnesium and vitamin C is safe and sensible, but do not expect miracles if sleep and exercise are not in order.

If severe tiredness persists for more than six weeks without a clear explanation, that belongs with your GP: thyroid problems, anaemia, sleep apnoea, depression or other causes require their own treatment.

Energy & Tiredness and EFSA — what is scientifically recognised?

EFSA has not authorised an overarching energy claim. However, there are components with relevant authorised claims under Regulation (EU) 432/2012:

'Iron contributes to the reduction of tiredness and fatigue.'

'Iron contributes to normal oxygen transport in the body.'

'Vitamin B12 contributes to the reduction of tiredness and fatigue.'

'Vitamin B6 contributes to the reduction of tiredness and fatigue.'

'Folate contributes to the reduction of tiredness and fatigue.'

'Niacin contributes to the reduction of tiredness and fatigue.'

'Pantothenic acid contributes to the reduction of tiredness and fatigue.'

'Magnesium contributes to a reduction of tiredness and fatigue.'

'Vitamin C contributes to the reduction of tiredness and fatigue.'

'Vitamin C increases iron absorption.'

'Copper contributes to normal iron transport in the body.'

'Iodine contributes to normal energy-yielding metabolism.'

The claims apply at a daily dose that provides at least 15% of the reference intake (iron 2.1 mg, vitamin B12 0.375 µg, B6 0.21 mg, folate 30 µg, niacin 2.4 mg, pantothenic acid 0.9 mg, magnesium 56 mg, vitamin C 12 mg, copper 0.15 mg, iodine 22.5 µg). All the products mentioned meet this. There is no authorised claim for coenzyme Q10 (ubiquinol); it plays a role in energy production in the mitochondria and is being researched in older people and statin users. Vitamin D has no tiredness claim, but low status is common in winter; vitamin D contributes to the normal function of the immune system and of the muscles.

The energy stack at Plenthera

Iron — only with a proven deficiency

Vitals IJzer 25 mg Ferrochel® with vitamin C (iron bisglycinate, 100 capsules), Now Foods Iron Complex (iron bisglycinate, 100 tablets) and Trace Minerals Liquid Iron (22 mg per 24 drops). Have your ferritin tested first: without a deficiency, extra iron makes no sense and can be harmful. Do not take iron at the same time as coffee, tea, dairy or calcium.

Vitamin B12 and B-complex

Vitals Vitamine B12 1000 µg (methyl- and adenosylcobalamin, 100 capsules), Vitals Folaat 5-MTHF 400 µg and Vitamine B3 500 mg (niacinamide), Plantforce Vegan Vitamin B-Complex (food-state, 60 capsules) as a broad basis. Big Food Runderlever capsules are a food source of B12, folate and iron. Take B vitamins in the morning.

Magnesium

Mag3 Ultra® from Arthur Andrew Medical (210 mg per 3 capsules), Doctor's Best Lysinate Glycinate (200 mg per 2 tablets), Vitals Magnesium 100 mg (citrate or bisglycinate with taurine), Plantforce Magnesium+ (250 mg plus B6, B12, C, D3, K2 and zinc; Natural or Lemon) and KiKi Health Ionic Magnesium drops. Now Foods Magnesium 400 mg and Trace Minerals Mega-Mag are above the upper limit of 250 mg of magnesium from supplements per day derived by EFSA; do not exceed the dose on the label.

Vitamin C

Vitals Ester-C 1000 mg (90 tablets): vitamin C contributes to the reduction of tiredness and fatigue and increases iron absorption — handy alongside an iron supplement.

Q10 (ubiquinol)

Doctor's Best Ubiquinol with Kaneka 50 mg (90 softgels), the reduced form of coenzyme Q10. Take with a meal containing fat. Mainly relevant for 50+ and for those who use statins (consult your doctor).

Vitamin D3

Vitals Vitamine D3 3000 IE (75 µg, vegan softgels) for the darker months; the upper limit derived by EFSA is 100 µg per day.

Multivitamins

Vitals Elke Dag, Elke Dag 50+ and Elke Dag Platinum combine B vitamins, vitamin C, iron (not in 50+), iodine and selenium in one tablet; Vitals Vrouwenformule Pro 45+ is the version for women aged 45 and over.

Minerals and sport

Vitals Selenium 200 µg (selenium contributes to normal thyroid function), KiKi Health Organic Sea Kelp (iodine), Trace Minerals Ionic Copper (copper contributes to normal iron transport) and KiKi Health Ionic Zinc. For athletes: Trace Minerals ZeroLyte and Electrolyte Stamina electrolytes and creatine (see Sport & Recovery). Real Roots Beef Thyroid & Liver and Adrenal & Liver are freeze-dried organ capsules based on traditional use, without a health claim.

Other forms on the market

We do not stock caffeine tablets, guarana, ginseng or 'energy formulas' with stimulants in this category. For caffeine, the EFSA safety limit of 200 mg per serving and 400 mg per day applies. Cordyceps and maca can be found among the superfoods; they are traditionally used products without a claim.

How do you use supplements for energy?

A simple basic approach:

1. Test first: ferritin, B12, vitamin D and TSH at your GP. No 'hit and hope'.
2. With a proven deficiency: supplement exactly that deficiency in a targeted way, according to the label and in consultation with your doctor; have iron rechecked after 8–12 weeks.
3. No deficiency, but still tired? B-complex in the morning and magnesium with your evening meal.
4. From October to March: vitamin D3 according to the label.
5. 50+ or statins: consider ubiquinol with a meal.
6. Take energy supplements in the morning or with lunch, not in the evening; take iron separately from coffee, tea and calcium.
7. Combine with sleep, daylight, exercise and regular meals — that is where the biggest effect lies.
8. With severe or persistent tiredness: get a medical evaluation, not self-medication.

Myths and misconceptions about energy & tiredness

Myth 1: 'Tired? Then you need iron.'

Only with a proven deficiency. Too much iron accumulates and puts a strain on the liver; have your ferritin tested first.

Myth 2: 'A B12 injection or megadose gives instant energy.'

Only those with a deficiency will notice anything. With normal B12 status, extra B12 is not an energy boost.

Myth 3: 'Supplements work instantly.'

With a deficiency, you notice a difference after 2–4 weeks; a general approach takes 4–8 weeks.

Myth 4: 'With supplements I can replace sleep.'

No. No nutrient compensates for structural lack of sleep.

Combining Energy & Tiredness with other supplements

Tiredness rarely has a single cause. Combinations that make sense:

• Sleep & Relaxation: energy during the day starts with sleep at night.
• Stress & Adrenals: magnesium and B vitamins with ongoing pressure.
• Sport & Recovery: creatine, electrolytes and protein for energy during training.
• Immunity & Resistance: vitamins C and D and zinc in winter.
• Omega 3: DHA contributes to maintenance of normal brain function.

Frequently asked questions

Which supplements fit tiredness?

Iron, vitamin B12, folate, vitamin B6, vitamin C and magnesium contribute to the reduction of tiredness and fatigue. Which one makes sense for you depends on the cause — with persistent tiredness, first have your ferritin, B12, vitamin D and TSH tested.

Test first or start taking supplements straight away?

Test first. Only top up iron with a proven deficiency; B vitamins, magnesium and vitamin C are safe at the dose on the label even without testing.

Who is at risk of a B12 deficiency?

Vegans and vegetarians, older people, people who use acid inhibitors or metformin for a long time and people with gastrointestinal conditions. Vitamin B12 contributes to the reduction of tiredness and fatigue.

Which form of iron is best tolerated?

Iron bisglycinate (Ferrochel®) generally causes fewer stomach complaints than ferrous sulphate. Take it with vitamin C and separately from coffee, tea and calcium.

Does Q10 help with tiredness?

Coenzyme Q10 has no authorised health claim. It plays a role in energy production in the mitochondria and is being researched in older people and statin users.

Which magnesium for energy?

The claim applies to magnesium regardless of the form. Bisglycinate and citrate are well tolerated; take it with a meal.

When should you take energy supplements?

In the morning or with lunch. Preferably not B vitamins in the evening; magnesium can be taken in the evening.

How long before I notice anything?

With a proven deficiency 2 to 4 weeks, with a general approach 4 to 8 weeks. If tiredness persists for more than six weeks without a clear explanation, see your GP.

Sources

• Regulation (EU) 432/2012 — claims for iron, B vitamins, vitamin C, magnesium, copper and iodine.
• EFSA NDA Panel (2024). Scientific opinion on the tolerable upper intake level for iron.
• Health Council of the Netherlands (2012). Evaluation of the dietary reference values for vitamin D.
• Tardy A.-L. et al. (2020). Vitamins and minerals for energy, fatigue and cognition: a narrative review of the biochemical and clinical evidence. Nutrients.
• Dutch College of General Practitioners (NHG) guideline on anaemia (2021) — diagnosis of iron deficiency and vitamin B12 deficiency.
• EFSA (2015). Scientific opinion on the safety of caffeine.