Supplements for energy and concentration – what really works against tiredness

A demanding lifestyle, long hours of mental work, lack of sleep – situations in which we naturally seek support for our energy levels and concentration. Find out which ingredients have scientifically validated EFSA claims, based on herbal traditions backed by research, and which are more marketing hype than fact.

Fatigue and reduced concentration are among the most common reasons why adults turn to supplements. However, an informed consumer asks the right question: what really works, and what is merely a marketing slogan. From the perspective of health claims approved by the European Food Safety Authority, there are two categories of ingredients. The first comprises ingredients with specific, scientifically verified functions – magnesium and B vitamins (B1, B2, B3, B5, B6, B9, B12) as well as vitamin C help reduce feelings of tiredness and fatigue. B vitamins contribute to normal energy metabolism. Caffeine contributes to increased concentration and improved physical performance. The second category comprises plant extracts and adaptogens with a long tradition of use, but without approved claims – here we are operating within the realm of research framing with appropriate hedging. This guide will organise both categories and help you make an informed choice.

The scientific foundation – ingredients with EFSA-approved claims

Let’s start with the most reliable information – ingredients whose functions in the body have been verified by the European regulatory authority and described by specific health claims.

Magnesium – a cornerstone of your daily anti-fatigue routine

Magnesium helps reduce feelings of tiredness and fatigue, supports normal energy metabolism, the proper functioning of the nervous system, and normal psychological functions. This is one of the most robust sets of claims amongst minerals – and one that relates directly to energy, concentration and resistance to psychophysical stress.

The modern diet does not always provide an adequate supply of magnesium, whilst stressful situations, intense physical activity, and the consumption of coffee and alcohol increase its excretion from the body. This makes magnesium one of the fundamental nutrients to consider in the context of a demanding lifestyle. It is worth choosing forms that are easily absorbed – citrate, bisglycinate or taurate. You can find out more in the article which magnesium is best.

B vitamins – the energy metabolism complex

B vitamins are a group of eight water-soluble vitamins which together form the ‘B complex’. Most of them act as cofactors in energy metabolism reactions – without them, the body cannot effectively convert nutrients into usable cellular energy.

EFSA-approved claims cover almost all B vitamins in the context of energy and fatigue:

- Thiamine (B1) – contributes to normal energy metabolism, the normal functioning of the nervous system, and normal psychological functions.

- Riboflavin (B2) – contributes to normal energy metabolism and the reduction of tiredness and fatigue.

- Niacin (B3) – contributes to normal energy metabolism, the reduction of tiredness and fatigue, and normal functioning of the nervous system.

- Pantothenic acid (B5) – contributes to normal energy metabolism, the reduction of tiredness and fatigue, and normal mental performance.

- Pyridoxine (B6) – contributes to normal energy metabolism, the normal functioning of the nervous system, normal psychological functions, and the reduction of tiredness and fatigue.

- Vitamin B12 – contributes to normal energy metabolism, the reduction of tiredness and fatigue, and normal psychological functions.

This is an unprecedented set of claims – an entire group of vitamins designed almost perfectly to support energy and concentration in a demanding lifestyle. B vitamins occur naturally in whole grains, meat, eggs, dairy products, nuts and seeds. Supplementation is sometimes considered for people on elimination diets (particularly vegan diets – due to B12), during periods of intense stress, or following long-term use of certain medicines that deplete B12 stores.

Vitamin C – more than just immunity

Vitamin C helps reduce feelings of tiredness and fatigue and contributes to normal energy metabolism. These are approved health claims that go beyond the popular ‘immunity-boosting’ positioning of this vitamin. Vitamin C is also essential for the regeneration of the active form of vitamin E and supports the absorption of iron from the diet – which indirectly also affects energy levels.

Caffeine – a well-documented stimulant

Caffeine is an ingredient with some of the most robustly substantiated health claims: caffeine contributes to increased concentration (at 75 mg) and to improved physical performance (at 3 mg per kg of body weight). These are precisely defined doses – not marketing claims, but those verified by the EFSA.

A typical cup of strong coffee provides 80–120 mg of caffeine, which falls within the range for an effective impact on concentration. Supplements containing pure caffeine allow for precise dosing – typically 100–200 mg per serving. According to the EFSA, the safe daily intake of caffeine for a healthy adult is up to 400 mg (spread throughout the day) and up to 200 mg in a single serving.

Creatine – not just for athletes

Creatine has two health claims approved by the EFSA: it increases physical performance during short, repeated, high-intensity exercise (3 g per day) and daily supplementation may enhance the effect of resistance training on muscle strength in people aged 55 and over. The first claim relates to physical energy, whilst the second relates to people of mature age, for whom maintaining muscle fitness is of daily, practical importance.

[products:caffeine-200-mg-120-tablets, magnesium-100-mg-potassium-150-mg-vitamin-b6-10-mg-120-capsules, vitamin-b12-100-mcg-120-tablets, ashwagandha-600-mg-60-capsules]

Adaptogens and plant extracts – tradition with a research framework

The second group of ingredients considered in the context of energy and concentration are adaptogens and plant extracts. The term ‘adaptogen’ refers to plants that have traditionally been used in Eastern medicine (primarily Chinese and Ayurvedic) and Siberian medicine to support the body during periods of stress. Contemporary research into adaptogens is ongoing, but its findings have not yet met the EFSA’s rigorous criteria for the approval of specific health claims – which is why, when communicating about them, we use a research-based framing approach with appropriate hedging.

Ashwagandha

Ashwagandha (Withania somnifera) is an adaptogen from Ayurvedic medicine with a wealth of scientific literature in recent years. Traditionally, it has been used in preparations aimed at people leading demanding lifestyles. Contemporary research into standardised ashwagandha extracts is one of the most extensive areas of herbal research in the last decade. Despite this, ashwagandha has no EFSA-approved claims – in our communications, we rely on a description of its traditional use and research- .

Ginseng

Ginseng (genus Panax) is one of the world’s best-known adaptogens – with a tradition of use stretching back thousands of years, extensive scientific literature and a well-documented safety profile. The three main varieties differ in their characteristics: Panax ginseng (Korean) considered the most ‘warming’, Panax quinquefolius (American) traditionally regarded as milder, Eleutherococcus senticosus (Siberian) botanically belonging to a different genus, but commonly classified as ‘ginseng’. You can find out more in the article Korean ginseng.

Maca

Maca (Lepidium meyenii) is a Peruvian plant with a long tradition of use in the Andes. In terms of energy, it is sometimes considered by both women and men as part of a mindful routine in a demanding lifestyle. The body of scientific research is moderate – not as extensive as that for ginseng or ashwagandha.

Cordyceps

Cordyceps is a fungus belonging to the group of ‘medicinal mushrooms’ in Chinese tradition, which has recently become popular amongst physically active people. It is traditionally used in preparations designed to support physical fitness. Scientific research into cordyceps is ongoing, although there are as yet no approved EFSA statements.

Rhodiola rosea

Rhodiola rosea is a classic Siberian adaptogen, present in the European herbal tradition, particularly in the Scandinavian countries. Traditionally used during periods of intense mental and physical strain. Contemporary clinical research into standardised Rhodiola extracts is extensive, but – like other adaptogens – there are no approved EFSA claims.

Coenzyme Q10 and its role in energy production

Coenzyme Q10 (CoQ10) is a substance found naturally in almost every cell of the body, playing a part in the mitochondrial respiratory chain – that is, in the synthesis of ATP, the cell’s primary ‘energy currency’. From a biochemical point of view, its role in cellular energy production is well documented.

Nevertheless, having assessed the available scientific evidence, the EFSA has not authorised any specific health claims for coenzyme Q10. For this reason, its supplementation falls within the realm of mechanism description and research framing. Q10 supplementation is often considered, particularly by middle-aged and older adults (as its natural synthesis declines with age) and by people taking statins – following consultation with their GP. You can find out more in the article Coenzyme Q10 – properties and dosage.

What to take first – the hierarchy of informed supplementation

With a list of ingredients with varying scientific profiles, it makes sense to establish a decision-making hierarchy. An informed supplementation routine for energy and concentration should start with the fundamentals, and only then be supplemented with products with weaker scientific evidence.

Level 1 – scientific foundation (EFSA-approved claims):

- Magnesium in a highly bioavailable form (citrate, bisglycinate)

- B vitamins (B complex or B12 on its own)

- Vitamin C (dietary supplement and energy support)

- Caffeine (if suitable for your profile – from coffee or a supplement)

Level 2 – specific situations requiring targeted support:

- Creatine for physically active people and those over 55

- Coenzyme Q10 for middle-aged people or those taking statins (after consulting a doctor)

Level 3 – traditional supplements (adaptogens and plant extracts):

- Ashwagandha, ginseng, maca, rhodiola, cordyceps – as a complement to a mindful routine based on the foundations from Level 1

This hierarchy reflects the strength of the scientific evidence – from the most robust to that which is promising but requires further verification. This does not mean that adaptogens are ‘worse’ – it means that building a routine from the ground up ensures results, upon which you can then add further elements.

[tip: Before reaching for supplements, assess the basics: how many hours you sleep, what your diet is like, whether you drink enough water, and whether you get regular physical activity. Sleep deprivation, a diet low in fruit and vegetables, dehydration and a sedentary lifestyle are usually the main causes of chronic fatigue. No supplement can replace these fundamentals.]

What to avoid – marketing pitfalls in energy supplements

The energy and concentration supplement sector is one of the most heavily hyped by marketing. It’s worth it for the informed consumer to recognise the typical pitfalls:

“Mega-formulas” with 20+ ingredients in microdoses – an impressive list of ingredients on the label often hides the fact that none of the ingredients is included in a dose corresponding to actual research. A preparation containing 2–3 well-dosed ingredients is better than a “complex of everything” in trace amounts.

Exotic ingredients without supporting evidence – rare “superplants” that “only a select few know about” often have very limited scientific literature and an unclear safety profile. Well-researched ingredients are no secret.

Claims of ‘immediate effects’ – most supplements require regular use over several weeks to reveal any effects (if they have any). The exception is caffeine, which has a rapid, hour-long effect. Promises of ‘energy in 15 minutes’ from herbal preparations are a red flag.

‘Energy’ blends with hidden stimulants – some products marketed as providing ‘natural energy’ contain high doses of caffeine or other stimulants, which are not sufficiently highlighted on the label. Always check the full list of ingredients.

You’ll find the full range of products to support a mindful routine in the categories Vitamins, Herbs and adaptogens. You can find out more about a mindful approach to supplementation in the article B vitamins – what do they do?.

[note: Vitaler’s offers all the ingredients listed in pure formulations – from caffeine and B vitamins to classic adaptogens. Each product features a transparent ingredient list, with the chemical form clearly stated, and is free from artificial colourings, preservatives or unnecessary fillers. The choice of formula depends on your individual needs and the stage of your routine.]

Safety and contraindications

Most of the ingredients discussed are well tolerated by healthy adults at typical supplement doses. However, there are specific situations where caution is required:

[warning:Caffeine – people with heart disease, high blood pressure, cardiac arrhythmias, or anxiety and depression should exercise caution. Do not combine high doses of caffeine with synephrine or other stimulants. Adaptogens – most are not recommended during pregnancy or whilst breastfeeding; consultation is required in cases of hormonal or autoimmune disorders, or when taking diabetes or immunosuppressive medication. B vitamins – very high doses of niacin (over 100 mg) and pyridoxine (over 100 mg over the long term) may cause side effects. CoQ10 – may affect the action of anticoagulants. Chronic or sudden-onset, severe fatigue should be discussed with a doctor – it may indicate conditions requiring diagnosis (anaemia, thyroid disorders, vitamin deficiencies, depression, chronic illnesses), not supplementation.]

FAQ – frequently asked questions about energy and concentration

What works fastest for fatigue

From a pharmacokinetic perspective – caffeine (effects felt after just 30–60 minutes). From the perspective of a long-term routine – magnesium and B vitamins (effect after regular use for several weeks). However, the quickest real effect on fatigue is not provided by a supplement, but by 7–9 hours’ sleep, proper hydration and a nutritious meal.

Can I combine caffeine with adaptogens?

Generally speaking, yes – caffeine and most adaptogens (ashwagandha, rhodiola, ginseng) are compatible and are often combined in supplement stacks. However, check the dosages – the cumulative effect may lead to overstimulation. If you have any medical conditions requiring caution with stimulants, consult your doctor about this combination.

Why do I feel drowsy an hour after drinking coffee?

This phenomenon is linked to the metabolism of caffeine and fluctuations in blood glucose levels – not to the caffeine itself, but more often to the added sugar in the coffee. It may also indicate chronic sleep deprivation, in which a single dose of caffeine does not mask the actual fatigue. Conscious caffeine consumption works better in a well-rested person.

What is the difference between ‘energy’ in the physical sense and ‘concentration’?

These are two distinct areas. ‘Physical energy’ refers to muscular performance and energy metabolism (creatine, B vitamins, caffeine, magnesium, and EPA+DHA are helpful here). “Concentration” relates to cognitive function and brain activity (scientifically, caffeine is proven to help here; indirectly, vitamins B6 and B12, iodine and iron influence cognitive function; traditionally, adaptogens are used). A mindful routine can address both areas using different tools.

Summary: Effective support for energy and concentration is based on a hierarchy of evidence. The scientific foundation is provided by ingredients with EFSA-approved claims: magnesium, B vitamins, vitamin C and caffeine – all with direct claims regarding the reduction of tiredness, normal energy metabolism or improved concentration. Adaptogens and plant extracts (ashwagandha, ginseng, maca, rhodiola, cordyceps) are an interesting addition based on tradition and promising research, but without approved claims. The most important foundation, however, is not a supplement – but sleep, diet, exercise and hydration. Supplementation should be a conscious addition to a healthy lifestyle, not an attempt to replace its missing elements. Chronic fatigue requires medical consultation, not self-medication with supplements.