Dragging yourself through the day? Can’t figure out why you’re always low on energy, even when you’re getting decent sleep? You’re not alone. After 45, it’s common to feel a little more worn down. But sometimes, your body just needs a little extra support — and that’s where supplements come in. Here are the top 5 supplements for energy.
Let’s be clear: no pill replaces good food, sleep, or movement. But the right supplements can give your body the boost it needs to stay sharp, active, and vibrant.
1. Magnesium
Magnesium is like your body’s quiet helper — involved in hundreds of functions including energy production, muscle support, and nerve function. The problem? Most people over 45 aren’t getting enough.
- Why it helps: Low magnesium = low energy and poor sleep.
- Bonus: It also helps reduce muscle cramps and supports a calmer mind.
- Best forms: Magnesium glycinate or citrate (easy on the stomach)
2. CoQ10 (Coenzyme Q10)
This antioxidant lives in your cells and helps produce energy. Your levels naturally decline with age — and if you take statins for cholesterol, they drop even faster.
- Why it helps: Supports heart health and reduces fatigue.
- Best form: Ubiquinol (more bioavailable)
- Who should consider it: Anyone over 45 — especially if you take statins.
3. Vitamin B12
B12 is a must-have for red blood cell production, brain function, and — you guessed it — energy. Trouble is, your body gets worse at absorbing it with age.
- Why it helps: Low B12 can leave you foggy, tired, and weak.
- Signs you need it: Tingling in hands/feet, brain fog, fatigue.
- Best form: Methylcobalamin (the active version)
- Tip: Go for sublingual drops or lozenges if you don’t absorb it well.
4. Rhodiola Rosea
Meet your new stress-fighting best friend. Rhodiola is an adaptogen, meaning it helps your body handle stress more efficiently — without the crash that comes from stimulants.
- Why it helps: Boosts mental clarity, stamina, and resilience.
- Best for: That 3 p.m. slump, mental fog, or if stress drains your energy.
- Look for: 3% rosavins standardized extract.
5. Ashwagandha
Another adaptogen with powerful effects. Ashwagandha helps regulate cortisol (your stress hormone), promotes restful sleep, and supports balanced mood.
- Why it helps: Chronic stress saps your energy. Ashwagandha helps restore balance.
- Best forms: KSM-66 or Sensoril
- Bonus: May support thyroid health and immune response.
Things to Keep in Mind
Supplements aren’t one-size-fits-all. Before you start popping pills:
- Talk to your doctor — especially if you’re on medications.
- Start with one at a time. That way you can actually track what’s working.
- Buy from reputable brands. Look for third-party testing and quality assurance.
Final Thoughts
If you’re over 45 and feeling low on energy, you don’t have to just “power through.” These five supplements are some of the best-researched, most trusted options to help you feel like yourself again.
Pair them with good food, sleep, and movement — and you’ll be amazed at how much better you feel.
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