Energy Production

Nutrients connected to Energy Production

A link means the body needs the nutrient for this, or that low intake is linked to it. It does not mean extra supplements help if your intake is already adequate; each link shows how strong the evidence is.

• Vitamin B1 (thiamin)Established role

  Thiamin helps cells convert carbohydrate into energy. This is its normal role; extra amounts have not been shown to add energy.

• Vitamin B2Established role

  Riboflavin helps release energy from carbohydrates, proteins and fats. This role does not mean extra supplements raise energy.

• CreatineEstablished role

  Creatine raises muscle phosphocreatine, which fuels short high-intensity efforts.

• Coenzyme Q10Established role

  Cells use CoQ10 to produce energy. Extra supplement has no proven benefit when the body makes enough.

• Vitamin B3 (niacin)Established role

  Niacin helps the body release energy from food. This is a normal role; supplements are not shown to add energy when intake is adequate.

• Vitamin B5Established role

  The vitamin helps the body release energy from food. Extra amounts are not shown to give more energy when intake is adequate.

• Vitamin B12Established role

  B12 helps release energy from food. Supplements raise energy only when low B12 is the cause of tiredness.

• MagnesiumEstablished role

  Magnesium takes part in turning food into energy. It does not follow that extra magnesium boosts energy in people who are not low.

• PhosphorusEstablished role

  Phosphorus helps make ATP and release energy from food. This is a normal role; extra phosphorus has not been shown to add energy.

• CarnitineEstablished role

  Carnitine helps the body use fat as fuel. Evidence that supplements improve exercise performance or energy is insufficient.

• Creatine HCl (Hydrochloride)Preliminary or mixed

  Creatine supports quick muscle energy; extra benefit from the HCl form was not shown over monohydrate.

• Magnesium Creatine ChelatePreliminary or mixed

  Creatine supports the muscle phosphocreatine energy system; benefit of this form over monohydrate was not shown.

• Creatine in Food (Meat and Fish)Established role

  Muscle stores creatine as phosphocreatine for quick energy in short, powerful efforts. This is its normal role; it does not show that more food creatine raises energy.

• B-Complex FormulasEstablished role

  Several B vitamins help release energy from food. Supplements add energy only where intake is short, which these sources do not show.

• Energy and Focus BlendsEstablished role

  B vitamins help the body release energy from food (NHS). This is a normal role, not proof that extra supplements raise energy.

• CopperEstablished role

  Copper is involved in cellular respiration, the way cells use oxygen to release energy. Extra copper has not been shown to raise energy in people who are not deficient.

• Asian ginsengPreliminary or mixed

  Small benefit for general fatigue; this does not show effects on energy production itself.

• MCT OilPreliminary or mixed

  Energy expenditure rose briefly in two short studies.

• Creatine NitratePreliminary or mixed

  Creatine takes part in short-burst muscle energy; whether the nitrate form adds to this is unproven.

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