*Not all products in this category have an EFSA-approved health claim. Products with an EFSA claim are described as such in the text. For other products, they are grouped under this theme based on traditional use or product formula. For specific health questions, we recommend consulting a doctor or orthomolecular therapist.
Written by the Plenthera team (orthomolecularly trained). Scientifically reviewed in April 2026. Last updated: April 30, 2026.
Fatigue is a symptom, not a condition. The cause can be iron deficiency, B12 deficiency, thyroid issues, sleep deprivation, vitamin D deficiency, or chronic stress. Before you start stacking supplements: have ferritin, B12, vitamin D, and TSH measured. Only then can you apply targeted supplementation. At Plenthera, you'll find the complete energy stack — but the advice is always: first measure, then supplement.
Which energy stack is right for you?
| Situation | Stack | Time |
|---|---|---|
| Suspected iron deficiency | Iron + vitamin C | Empty stomach or with C-rich meal |
| Vegan / B12 concern | Methylcobalamin 1000 µg | Morning |
| Mitochondrial energy | Q10 + magnesium malate | With meal |
| Broad fatigue (everything ruled out) | B-complex + cordyceps + magnesium | Morning |
| Energy + sport | Cordyceps + creatine + B-complex | Pre-workout |
What are energy & fatigue?
Energy metabolism takes place in mitochondria — the "powerhouses" of every cell. For optimal function, the body needs cofactors: B vitamins, magnesium, iron, Q10. Fatigue can indicate a deficiency of one of these, or other causes such as thyroid issues, sleep deprivation, or chronic stress.
In the Netherlands, the most common nutrition-related causes of fatigue are: iron deficiency (especially in menstruating women and vegans/vegetarians), B12 deficiency (vegans, elderly, people on antacids) and vitamin D deficiency (winter period, little sun). For those with chronic fatigue, a blood test is the first step before considering supplementation.
With a proven deficiency, targeted supplementation works effectively — iron bisglycinate with vitamin C, methylcobalamin for B12, vitamin D3 for low-sun periods. In the absence of a specific deficiency, a broad approach (B-complex, magnesium malate, possibly cordyceps) can support, but without a foundation, the effect is limited.
For chronic severe fatigue (longer than 6 weeks without clear explanation), medical diagnosis is important — it can indicate thyroid issues, anemia, chronic fatigue syndrome, depression, sleep apnea or other causes requiring specific treatment.
Energy & Fatigue and EFSA — what is scientifically recognized?
EFSA has not recognized an overarching energy claim. However, there are components with relevant recognized claims:
"Iron contributes to the reduction of tiredness and fatigue."
"Vitamin B12 contributes to the reduction of tiredness and fatigue."
"Magnesium contributes to the reduction of tiredness and fatigue."
"Vitamin C contributes to the reduction of tiredness and fatigue."
Thresholds apply to daily intake providing at least 15% RI.
The energy stack at Plenthera
Iron (in case of deficiency, measure first!) — bisglycinate 14 mg
EFSA-recognized for fatigue. Measure ferritin first.
Vitamin B12 (methylcobalamin) 1000 µg
Crucial for vegans and the elderly.
B-complex (all B vitamins)
Energy metabolism.
Magnesium malate 300-400 mg
Mitochondrial magnesium form.
Cordyceps extract 500-1000 mg morning
Adaptogen for energy.
Q10 (ubiquinol for 50+, otherwise ubiquinone)
Mitochondrial energy.
Vitamin D 25-50 µg
Fatigue with D deficiency.
How do you use energy & fatigue supplements?
Simple basic approach for energy:
- First measure — ferritin, B12, vitamin D, TSH — no "shot in the dark."
- For proven deficiency: targeted supplementation of that specific deficiency.
- For general energy without specific deficiency: B-complex + magnesium malate in the morning.
- Adaptogens (cordyceps): build up gradually, allow 4-8 weeks.
- Q10 ubiquinol especially for 50+ or statin use.
- Combine with sleep hygiene.
- For chronic severe fatigue: medical evaluation — may indicate another cause.
Myths and misconceptions about energy & fatigue
Myth 1: "A pill solves energy issues."
Supplements are an addition to lifestyle, not a replacement.
Myth 2: "The more supplements, the better."
Stacking doesn't work — choose a targeted stack and allow time.
Myth 3: "Supplements work acutely for energy."
Cumulative effect, allow 4-8 weeks.
Myth 4: "All brands are equal."
Quality varies greatly — choose premium for targeted effect.
Combining Energy & Fatigue supplements with other supplements
Supplements for energy and against fatigue work in a broader wellness cluster:
Frequently Asked Questions
Which supplements for fatigue?
Iron (in case of deficiency), B12, B-complex, magnesium malate, Q10, cordyceps.
Measure first or supplement?
Measure first — ferritin, B12, vitamin D, TSH.
B12 for energy?
EFSA-recognized for reducing fatigue. Vegans and the elderly are at risk.
Cordyceps for energy — does it work?
Adaptogen, cumulative effect after 4-8 weeks.
Q10 for energy?
Mitochondrial cofactor. Especially relevant for 50+ or statin use.
Iron for fatigue?
Only for proven deficiency — otherwise not useful and potentially harmful.
Magnesium for energy?
Malate form specifically for mitochondrial. EFSA-claim fatigue.
When to take energy supplements?
Morning / lunch — not in the evening.
How long until it works?
For deficiency: 2-4 weeks. General: 4-8 weeks.
Energy supplements for chronic fatigue?
First medical diagnosis — not self-medication.
Sources
- EFSA Regulation (EU) 432/2012 — relevant component claims.
Disclaimer: This text is intended for informational purposes only and does not replace medical advice. Supplements are food supplements, not medicines. In case of doubt or if you are taking medication, we recommend consulting a doctor or orthomolecular therapist first. For severe or persistent complaints: medical care remains the basis.