You are looking for a supplement for tiredness and find yourself facing dozens of boxes that all promise “energy”, “vitality” and a “boost”. Most of these words have no regulatory value, and the ingredients do not all have the same level of evidence. This guide shows you how to read a label, how to compare families of active ingredients on their real evidence, and how to avoid the traps.
Key points
- Only claims on the official EU list (Regulation 432/2012) are permitted: “Niacin contributes to the reduction of tiredness and fatigue.” is one of them; “boosts your energy” is not.
- Tiredness that lasts more than a few weeks calls for a blood test first: an iron or B12 deficiency will not be corrected by a generic “energy” product.
- The level of evidence varies widely: fair for coenzyme Q10 (13 trials, 1,126 participants), weak for rhodiola, solid for the rise in blood NAD+ with nicotinamide riboside.
- More is not better: EFSA sets the safe upper limit for vitamin B6 at 12mg a day, yet some products contain more.
Before you choose: does your tiredness have a cause worth checking?
If your tiredness has lasted more than three to four weeks despite rest, talk to your doctor.
See a doctor promptly if your tiredness comes with any of these warning signs:
- unexplained weight loss, fever or night sweats;
- unusual breathlessness, palpitations, marked paleness;
- very heavy periods;
- persistent low mood, or snoring with pauses in breathing;
- intense thirst and a frequent need to urinate.
These tests point you straight to the right choice. Your doctor decides which ones to order, often: full blood count, ferritin, B12 and folate, TSH (thyroid), blood glucose, sometimes vitamin D or CRP. An identified deficiency calls for a targeted correction, which is far more useful than a supplement taken at random.
How do you read the label of an anti-fatigue supplement?
Permitted claims or just marketing?
In Europe, an effect on tiredness can only be claimed for a nutrient on the official list, at a sufficient dose. The wording is always the same: “… contributes to the reduction of tiredness and fatigue.” It exists for vitamins B2, B3, B5, B6, B9 and B12, vitamin C, iron and magnesium. For example: “Magnesium contributes to a reduction of tiredness and fatigue.” or “Vitamin B12 contributes to the reduction of tiredness and fatigue.”
“Powerful anti-fatigue” or “instant energy” are sales talk. No plant, nor coenzyme Q10, creatine or vitamin D, has a permitted claim on tiredness.
Doses and NRVs: what should you look at?
The NRV (nutrient reference value) is a daily reference value for an adult, used on labels. For an ingredient with no NRV (a plant, coenzyme Q10, nicotinamide riboside), look at the dose assessed by the authorities: for NR, EFSA assessed 300mg a day in adults.
Forms and excipients
Magnesium bisglycinate is often better tolerated than magnesium oxide, and L-threonate is the form used in Magtein® Hexagon®; B12 comes as methylcobalamin or cyanocobalamin. For vitamin B3, several forms exist side by side: see our guide to vitamin B3, niacin and nicotinamide riboside. As for excipients, prefer a short list, with no unnecessary colourings or sweeteners.
Which families of supplements for tiredness exist, and what does the science say?
The level of evidence reflects how robust the studies on tiredness are, not the overall value of the ingredient.
| Family | Example | What has been shown | Level of evidence | Who it suits |
|---|---|---|---|---|
| Vitamins and minerals | Iron, magnesium, B12, B6 | Permitted claims; iron: less fatigue in women with low ferritin but no anaemia | Good when intake is insufficient | Low intake, or a need identified by a blood test |
| Adaptogenic plants | Rhodiola | Conflicting results, 3 of 5 trials positive on mental fatigue | Weak (high risk of bias) | Stress-related tiredness, for occasional use |
| Coenzyme Q10 | Ubiquinone or ubiquinol | Modest drop in fatigue scores; trials mostly run in people with an illness | Moderate | Middle-aged adults; medical advice if on treatment |
| NAD+ precursors | Nicotinamide riboside (NR) | Reproducible rise in blood NAD+; NR is a form of vitamin B3 | Solid for the rise in NAD+ | Adults who want to support their NAD+, which declines with age |
| NADH | NADH combined with CoQ10 | Less fatigue in one trial, in combination with CoQ10 | Preliminary | Adults who want to try NADH |
| Creatine | Creatine monohydrate | Possible improvement in short-term memory; mental fatigue: conflicting results | Weak to moderate | Athletes, vegetarians, older adults |
Vitamins and minerals. Their effect mainly concerns people who are deficient. In the French iron trial, the benefit was seen in tired women with low ferritin (below 50µg/L): iron should be taken after a blood test, not blindly.
Rhodiola. A review of 11 trials found conflicting results and insufficient quality. Details in our article on rhodiola.
Coenzyme Q10. A meta-analysis of 13 trials shows a modest reduction in fatigue, clearer with higher doses and longer durations. But 10 of the 13 trials involved people with an illness (heart failure, fibromyalgia…). See coenzyme Q10: role, forms and studies.
NADH. The reference trial tested 200mg of CoQ10 and 20mg of NADH a day for 8 weeks in 73 people with chronic fatigue syndrome. Fatigue fell compared with placebo.
Creatine. A review of 6 trials (281 people) suggests a benefit for short-term memory, with no conclusion on mental fatigue. See our in-depth guide to creatine.
Why an NAD+ precursor when cellular energy is what matters?
Because NAD+ is at the heart of energy production. This coenzyme carries electrons in the mitochondria, where nutrients are converted into energy the cell can use.
Yet its level falls with age. In skin samples from 49 people aged 0 to 77, NAD+ decreased markedly with age, in men and women alike. We explain this mechanism in detail in our article on NAD+ and its decline.
Nicotinamide riboside (NR) is a form of vitamin B3 that the body converts into NAD+. What human studies show:
- a single 300mg dose, the amount in one capsule, increases NAD+ metabolites in the blood;
- over 6 weeks, in healthy adults aged 55 to 79, NR was well tolerated and raised NAD+ in blood cells;
- EFSA considers NR chloride safe at up to 300mg a day for healthy adults (excluding pregnancy and breastfeeding), and confirms that it provides nicotinamide, a form of niacin.
What can be claimed remains precise: NR is a form of vitamin B3; niacin contributes to the reduction of tiredness and fatigue.
Hexagon® NAD+ at a glance
- 300mg of nicotinamide riboside (NR) chloride per capsule, 1 capsule a day with a large glass of water.
- 30 capsules (1 month) €34.90 · 60 capsules (2 months) €59.90 · 90 capsules (3 months) €79.90 · 180 capsules (6 months) €129.00, subscription available.
- Vegan, free from controversial additives.
In trials, NR reproducibly raises blood NAD+. Code HEX10: −10% (can be used once per customer). Discover Hexagon® NAD+
Which supplement should you choose when you are tired?
Start from your own situation:
- Abnormal blood test: correct that deficiency first, with your doctor.
- Unbalanced or plant-based diet: B vitamins, including B12, and magnesium make sense.
- Stressful period: magnesium and vitamin B6 have claims on tiredness; rhodiola remains a poorly supported option.
- Normal blood test, interest in NAD+: NR raises blood NAD+ and provides vitamin B3.
Sleep, physical activity and diet remain the main levers.
How long should you wait before judging a supplement?
Allow 6 to 12 weeks, the order of magnitude of the trials cited (6 weeks for NR, 12 for iron). Rate your tiredness out of 10 every week. If nothing has changed after three months, see your doctor again rather than piling up products.
Which traps should you avoid?
Megadoses, including vitamin B6. The NRV for B6 is 1.4mg, but some products contain ten times more. In 2023, EFSA set the safe upper limit at 12mg a day for adults, because excess intake can damage the peripheral nerves (tingling, numbness). Add up the B6 from all your products. Find out more: 5 things to know about vitamin B6.
Interactions. Iron interferes with the absorption of thyroid hormone, coenzyme Q10 can interfere with certain anticoagulants, and some plants with antidepressants or the pill. If you are on treatment, show the ingredient list to your pharmacist.
The caffeine “pick-me-up”. Guarana, maté or caffeine mask tiredness without addressing its cause. Taken in the afternoon, they disrupt sleep and keep the vicious circle going.
Try Hexagon® NAD+
- Just one capsule a day: 300mg of NR, a form of vitamin B3.
- From the 30-capsule pack (1 month, €34.90) to the 180-capsule pack (6 months, €129.00), subscription available.
- Vegan formula, free from controversial additives.
In human trials, NR increases blood NAD+. NR is a form of vitamin B3; niacin contributes to normal energy-yielding metabolism. Code HEX10: −10% (once per customer). Discover Hexagon® NAD+
Frequently asked questions
What is the best supplement for tiredness?
No single product is the best for everyone. A good candidate ticks five boxes: an official claim, a clear and justified dose, a suitable form, a short ingredient list and sources cited by the manufacturer.
Which supplement for severe tiredness?
Intense or sudden tiredness first calls for a prompt medical consultation and a blood test. Once medical causes have been ruled out, a supplement can support your recovery.
Tiredness and stress: which supplement should you favour?
Magnesium is the most logical choice: “Magnesium contributes to a reduction of tiredness and fatigue.” and “Magnesium contributes to normal psychological function.” are both permitted claims. Check the form and the amount of “elemental” magnesium. The NRV of 375mg refers to total intake, food included: the supplement does not have to cover it on its own.
Which supplement for mental fatigue and concentration?
On the label, several B vitamins carry a claim on mental function, for example “Folate contributes to normal psychological function.” or “Niacin contributes to normal functioning of the nervous system.” Other ingredients sold for concentration have limited evidence in healthy adults.
Chronic fatigue: can a supplement be enough?
No. Fatigue lasting more than six months, made worse by exertion and not relieved by rest, must be assessed by a doctor.
Are anti-fatigue supplements sold in pharmacies more effective?
Not necessarily. Pharmacy, shop or online store: the same European rules apply. A pharmacy's strength is advice on interactions. Judge the product by its composition, not by where it is sold.
Conclusion
Choosing the right supplement for tiredness comes down to three reflexes: rule out medical causes, read the label (official claims, reasonable doses), then choose a family of ingredients according to its real level of evidence. If your blood test is normal and NAD+ interests you, nicotinamide riboside, a form of vitamin B3 that raises blood NAD+ in trials, is a logical option.
Sources
- Commission Regulation (EU) No 432/2012 establishing a list of permitted health claims made on foods, other than those referring to the reduction of disease risk and to children’s development and health. EUR-Lex
- Vaucher P, Druais PL, Waldvogel S, Favrat B. Effect of iron supplementation on fatigue in nonanemic menstruating women with low ferritin: a randomized controlled trial. CMAJ. 2012. doi:10.1503/cmaj.110950
- Ishaque S, Shamseer L, Bukutu C, Vohra S. Rhodiola rosea for physical and mental fatigue: a systematic review. BMC Complement Altern Med. 2012. doi:10.1186/1472-6882-12-70
- 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. Front Pharmacol. 2022. doi:10.3389/fphar.2022.883251
- Castro-Marrero J, Cordero MD, Segundo MJ, et al. Does oral coenzyme Q10 plus NADH supplementation improve fatigue and biochemical parameters in chronic fatigue syndrome? Antioxid Redox Signal. 2015. doi:10.1089/ars.2014.6181
- Avgerinos KI, Spyrou N, Bougioukas KI, Kapogiannis D. Effects of creatine supplementation on cognitive function of healthy individuals: A systematic review of randomized controlled trials. Exp Gerontol. 2018. doi:10.1016/j.exger.2018.04.013
- Massudi H, Grant R, Braidy N, et al. Age-associated changes in oxidative stress and NAD+ metabolism in human tissue. PLoS One. 2012. doi:10.1371/journal.pone.0042357
- Trammell SA, Schmidt MS, Weidemann BJ, et al. Nicotinamide riboside is uniquely and orally bioavailable in mice and humans. Nat Commun. 2016. doi:10.1038/ncomms12948
- Martens CR, Denman BA, Mazzo MR, et al. Chronic nicotinamide riboside supplementation is well-tolerated and elevates NAD+ in healthy middle-aged and older adults. Nat Commun. 2018. doi:10.1038/s41467-018-03421-7
- EFSA NDA Panel. Safety of nicotinamide riboside chloride as a novel food pursuant to Regulation (EU) 2015/2283 and bioavailability of nicotinamide from this source. EFSA Journal. 2019. doi:10.2903/j.efsa.2019.5775
- EFSA NDA Panel. Scientific opinion on the tolerable upper intake level for vitamin B6. EFSA Journal. 2023. doi:10.2903/j.efsa.2023.8006
Food supplements should not be used as a substitute for a varied and balanced diet and a healthy lifestyle. Ask a healthcare professional for advice if you are on medication, pregnant or breastfeeding.
