Energy & mitochondria: the cellular layer
Persistent fatigue is rarely 'just' tiredness — it is often mitochondria struggling to produce ATP. The supplements with the cleanest human data for energy, focus and recovery.
Creatine: not just for muscle
3–5 g daily. Creatine is the most studied performance supplement in the world and the human data for cognitive energy, especially under sleep deprivation, is now strong. Any time of day, with or without food.
CoQ10 (ubiquinol form)
100–200 mg with a fatty meal. Critical for mitochondrial ATP production — depletes with age and with statins. Ubiquinol absorbs better than ubiquinone.
B-complex, especially B12 and folate
A methylated B-complex in the morning covers the cofactors your mitochondria need. If you eat little meat, B12 deficiency is a common, fixable cause of low energy.
Iron — only if blood work confirms low ferritin
Low ferritin (<30 ng/mL) is a frequent cause of fatigue in menstruating women. Do not supplement blindly — get tested first, then take iron bisglycinate with vitamin C, away from coffee.
What to fix before any supplement
Sleep duration, daylight exposure, protein intake (1.6 g/kg), and aerobic base training. Supplements add 5–15% on top of these inputs — not the other way around.
The stack at a glance
Generated with our rule engine for ~500 DKK/mo.
- Creatine monohydrateA
3–5 g daily · Anytime, daily
- Omega-3 (EPA/DHA)A
1–2 g combined EPA+DHA daily · With a meal
- Vitamin D3 + K2A
1000–2000 IU D3 + 90–180 mcg K2 · With a fat-containing meal
- Magnesium glycinateA
200–400 mg elemental, evening · 30–60 min before bed
- Collagen peptides + vitamin CB
10 g + 100 mg vitamin C daily · Anytime
- Psyllium huskA
5–10 g daily in water · Before largest meal
⚕ This is general wellness information, not medical advice. It does not replace consultation with a healthcare professional. If you take prescription medication, are pregnant, or have a medical condition, talk to your doctor before starting new supplements.