Fatigue
Supplements studied for fatigue.
Overview
Fatigue has several reviewed supplements with varying strength. Panax Ginseng (WA 68; medium effect size, very high evidence, medium trust; 11 studies) and Rhodiola (WA 68; medium effect size, high evidence, high trust) have medium evidence for reducing fatigue in chronic fatigue and stressful settings, though ginseng results are inconsistent and placebo effects may be strong.
Iron (WA 72; medium effect size, high evidence, very high trust) moderately reduces tiredness in adults with low iron without anemia over 4–12 weeks. Beta-Glucan (WA 64; medium effect size, medium evidence, high trust) lacks a summary in this batch. Quercetin (WA 32; very low effect size, low evidence, medium trust) showed no meaningful benefit. See the heatmap and evidence reviews below for all 11 supplements.
Effect graph
Relevant supplements
Relevant supplements sorted by DEX Score.
| Iron | ★★★★★ | Medium |
| Rhodiola | ★★★★★ | Medium |
| Panax Ginseng | ★★★★★ | Medium |
| Beta-Glucan | ★★★★★ | Medium |
| Taurine | ★★★★★ | Low |
| Tyrosine | ★★★★★ | Low |
| Flaxseed | ★★★★★ | Low |
| Avocado | ★★★★★ | Low |
| Astaxanthin | ★★★★★ | Low |
| Quercetin | ★★★★★ | Very Low / None |
| Ashwagandha | ★★★★★ | Very Low / None |
Studies
Find individual evidence reviews for supplements sorted by DEX Score.
11 supplements for , and rated at least stars. All purchase bands. No minimum star filter.
IronView supplement →
Consider purchase·★★★★★
How we scored this▸
- Research shows that taking iron supplements by mouth for 4 to 12 weeks can moderately reduce feelings of tiredness and fatigue in adults who have low iron levels but do not have anemia.
- The supplements often contain 80 milligrams of iron daily.
- However, iron supplements do not seem to improve physical fitness or exercise ability even though people feel less tired.
Browse 5 studies·1 meta-analysis
ObservationalThe risk of fibromyalgia in patients with iron deficiency anemia: a nationwide population-based cohort study2021n=13,381
A Taiwan cohort of 13,381 patients with newly diagnosed iron deficiency anemia had higher subsequent fibromyalgia risk than matched controls without IDA.
- Effect
- No Benefit
- Population
- Iron deficiency anemia patients
- Participants
- 13,381
- Ages
- 18+
Systematic reviewEfficacy of iron supplementation on fatigue and physical capacity in non-anaemic iron-deficient adults: a systematic review of randomised controlled trials2018n=1,170
A systematic review and meta-analysis of 1,170 non-anaemic iron-deficient adults found iron therapy may reduce fatigue, though benefits on physical capacity were inconsistent across trials.
- Effect
- Benefit
- Dose
- 4.01 g/day
- Population
- Adults
- Participants
- 1,170
RCTFour weeks of IV iron supplementation reduces perceived fatigue and mood disturbance in distance runners2014
In 14 distance runners with low-normal ferritin, three IV ferric-carboxymaltose doses (100 mg) over 4 weeks improved fatigue and mood versus placebo but did not improve 3,000 m hemoglobin mass or main performance outcomes.
- Effect
- Benefit
- Duration
- 6 weeks
- Dose
- 100 mg
- Population
- Athletes
- Avg age
- ~29±10
RCTEffect of iron supplementation on fatigue in nonanemic menstruating women with low ferritin: a randomized controlled trial2012n=96
In 198 nonanemic menstruating women with ferritin below 50 µg/L, oral ferrous sulfate 80 mg/day for 12 weeks reduced fatigue scores by 47.7% versus 28.8% with placebo (p=0.02) and raised hemoglobin and ferritin.
- Effect
- Benefit
- Duration
- 12 weeks
- Dose
- 80 mg/day
- Population
- Women
- Participants
- 96
- Ages
- 18–53
RCTIron supplementation for unexplained fatigue in non-anaemic women: double blind randomised placebo controlled trial2003n=69
In 144 nonanemic women with unexplained fatigue, oral ferrous sulfate 80 mg/day for 4 weeks reduced fatigue by 29% versus 13% with placebo (p=0.004), mainly in women with ferritin ≤50 µg/L.
- Effect
- Benefit
- Duration
- 4 weeks
- Dose
- 80 mg/day
- Population
- Women
- Participants
- 69
- Ages
- 18–55
Panax GinsengView supplement →
Consider purchase·★★★★★
How we scored this▸
- Most studies suggest Panax ginseng can help reduce tiredness in adults with unexplained chronic fatigue.
- Some people feel much less tired after taking it for a few weeks.
- But not all research agrees, and some tests showed no benefit compared to placebo, possibly because of a strong placebo effect.
- Different types and doses of ginseng might have different results.
Browse 11 studies·1 meta-analysis
RCTEffect of ginseng on fatigue related to neuromyelitis optica spectrum disorder: A double-blinded randomized controlled clinical trial2024n=64
In 64 NMOSD patients, ginseng 500 mg twice daily for 3 months significantly reduced fatigue scores (40.2 to 29.0) versus increased fatigue in the placebo group.
- Effect
- Benefit
- Duration
- 3 months
- Dose
- 1000 mg/day
- Population
- Patients with multiple sclerosis (MS)
- Participants
- 64
RCTEffect of Saengmaeksan on Fatigue, Liver Function, and Immunity Combined with High-Intensity Training2023n=9
In 17 male tennis players, Saengmaeksan herbal drink during 4 weeks of high-intensity training reduced ammonia and ALT and improved IgA versus placebo.
- Effect
- Benefit
- Duration
- 4 weeks
- Participants
- 9
- Ages
- 20–30
MetaEffects of Ginseng on Cancer-Related Fatigue: A Systematic Review and Meta-analysis of Randomized Controlled Trials2022
A meta-analysis of 7 RCTs found ginseng modestly reduced cancer-related fatigue (SMD −0.21) and improved physical and emotional well-being in cancer patients.
- Effect
- Benefit
- Population
- Cancer patients
Open-labelReduced Self-Perception of Fatigue after Intake of Panax ginseng Root Extract (G115®) Formulated with Vitamins and Minerals-An Open-Label Study2021n=103
In 103 healthy adults with fatigue, G115 ginseng 40 mg/day with vitamins/minerals for 90 days reduced self-perceived general fatigue 41.8% and improved energy and stress ratings.
- Effect
- Benefit
- Duration
- 90 days
- Dose
- 40 mg/day
- Population
- Healthy adults
- Participants
- 103
- Ages
- 18–45
RCTEfficacy of Korean red ginseng (Panax ginseng) for middle-aged and moderate level of chronic fatigue patients: A randomized, double-blind, placebo-controlled trial2020n=50
A randomized trial of 50 chronic fatigue patients found 3 g/day Korean red ginseng for 6 weeks did not significantly reduce fatigue VAS versus placebo on primary or secondary outcomes.
- Effect
- No Benefit
- Duration
- 6 weeks
- Dose
- 3 g/day
- Population
- Adults
- Participants
- 50
- Ages
- 50+
RCTSafety and antifatigue effect of Korean Red Ginseng: a randomized, double-blind, and placebo-controlled clinical trial2019n=180
In 180 Chinese adults, Korean red ginseng 1.8 or 3.6 g/day for 4 weeks did not increase fire-heat symptoms and was evaluated for antifatigue effects versus placebo.
- Effect
- Benefit
- Duration
- 4 weeks
- Dose
- 3.6 g/day
- Population
- Adults
- Participants
- 180
- Ages
- 18–60
RCTAnti-Fatigue Effects of Enzyme-Modified Ginseng Extract: A Randomized, Double-Blind, Placebo-Controlled Trial2016n=52
In 52 healthy adults, enzyme-modified ginseng extract 2000 mg/day for 4 weeks significantly reduced visual analogue fatigue scores versus placebo.
- Effect
- Benefit
- Duration
- 4 weeks
- Dose
- 2000 mg/day
- Population
- Healthy adults
- Participants
- 52
RCTAnti-inflammatory and antifatigue effect of Korean Red Ginseng in patients with nonalcoholic fatty liver disease2015n=80
In 80 NAFLD patients, Korean red ginseng for 3 weeks lowered TNF-α (p=0.018) and raised adiponectin versus placebo (p=0.027), alongside improved liver enzymes.
- Effect
- Benefit
- Duration
- 3 weeks
- Population
- Patients with NAFLD
- Participants
- 80
- Ages
- 20+
RCTAntifatigue effects of Panax ginseng C.A. Meyer: a randomised, double-blind, placebo-controlled trial2013n=90
In 90 adults with idiopathic chronic fatigue, Panax ginseng 1–2 g/day for 4 weeks improved mental fatigue scores and 2 g/day reduced visual analogue fatigue versus placebo.
- Effect
- Benefit
- Duration
- 4 weeks
- Dose
- 2 g/day
- Population
- Patients with ICF
- Participants
- 90
- Ages
- 20–65
RCTGinseng in the treatment of fatigue in multiple sclerosis: a randomized, placebo-controlled, double-blind pilot study2013n=60
In 60 female MS patients, ginseng 250 mg twice daily for 3 months significantly reduced fatigue (MFIS, p=0.046) and improved quality of life (MSQOL, p≤0.0001) versus placebo.
- Effect
- Benefit
- Duration
- 3 months
- Dose
- 500 mg/day
- Population
- Patients with multiple sclerosis
- Participants
- 60
RCTPharmaton capsules in the treatment of functional fatigue: A double‐blind study versus placebo evaluated by a new methodology1996
A double-blind trial reported that Pharmaton capsules (ginseng-containing) improved functional fatigue versus placebo using a validated fatigue-assessment methodology.
- Effect
- Benefit
RhodiolaView supplement →
Consider purchase·★★★★★
How we scored this▸
- Early studies suggest rhodiola may help reduce fatigue during stressful situations. Most research has used a specific extract called SHR‑5. For example, students taking 50 mg twice a day during exams felt less mentally tired and reported better well-being, and another study found 144 mg twice a day cut fatigue over a week, though it didn’t lower stress. Night shift workers taking 170 mg daily for two weeks reported less tiredness and performed better mentally. Military cadets given a single higher dose (370–555 mg) after staying awake for a full day showed improved thinking and memory. People with ongoing stress-related fatigue who took 576 mg daily for four weeks felt less fatigued and more attentive, but didn’t see improvements in overall quality of life or mood.
- Other rhodiola products have shown benefits. Rhodaxon reduced mental fatigue by about 30% in students, and Vitango lessened stress, burnout, and fatigue over 12 weeks, though results lacked a comparison group. A blend of rhodiola with schisandra and Siberian ginseng had mixed outcomes, with one study showing better attention and speed in tired people, and another finding no benefit for students after a week.
Browse 9 studies·1 meta-analysis
Open-labelMulticenter, open-label, exploratory clinical trial with Rhodiola rosea extract in patients suffering from burnout symptoms2017n=120
An open-label burnout trial found Rhodiola rosea improved stress resistance and burnout symptoms, supporting larger randomized follow-up studies.
- Effect
- Benefit
- Duration
- 12 weeks
- Dose
- 400 mg/day
- Population
- Patients with the burnout syndrome
- Participants
- 120
- Ages
- 30–60
RCTRhodiola rosea (SHR-5), Part I: a proprietary root extract of Rhodiola rosea is found to be effective in the treatment of stress-related fatigue2014
Part I of the SHR-5 program found proprietary Rhodiola rosea extract effective for stress-related fatigue versus placebo.
- Effect
- Benefit
RCTRhodiola rosea for mental and physical fatigue in nursing students: a randomized controlled trial2014n=24
In 48 nursing students, Rhodiola rosea did not significantly reduce shift-work fatigue versus placebo in this randomized trial.
- Effect
- No Benefit
- Duration
- 42 days
- Dose
- 364 mg/day R. rosea
- Population
- Women
- Participants
- 24
- Ages
- 18–55
RCTDouble-blind, placebo-controlled, randomised study of single dose effects of ADAPT-232 on cognitive functions2010n=20
In 40 stressed women, a single 270 mg ADAPT-232 dose significantly improved attention, speed, and accuracy on the d2 test within 2 hours versus placebo.
- Effect
- Benefit
- Dose
- 270 mg
- Population
- Women
- Participants
- 20
- Ages
- 20–68
RCTA randomised, double-blind, placebo-controlled, parallel-group study of the standardised extract shr-5 of the roots of Rhodiola rosea in the treatment of subjects with stress-related fatigue2009n=30
In 60 adults with stress-related fatigue, SHR-5 Rhodiola rosea improved fatigue, concentration, and stress symptoms versus placebo.
- Effect
- Benefit
- Duration
- 28 days
- Dose
- 576 mg/day SHR-5 extract
- Population
- Adults
- Participants
- 30
- Ages
- 20–55
RCTThe influence of adaptogens on ultraweak biophoton emission: a pilot-experiment2009n=10
In 30 adults, Rhodiola rosea or ADAPT-232 altered ultra-weak photon emission versus placebo in a pilot adaptogen study.
- Effect
- Benefit
- Duration
- 1 week
- Population
- Adults
- Participants
- 10
RCTA randomized trial of two different doses of a SHR-5 Rhodiola rosea extract versus placebo and control of capacity for mental work2003
In 180 hospitalized patients, S. boulardii reduced antibiotic-associated diarrhea to 9.5% versus 22% on placebo.
- Effect
- Benefit
- Ages
- 19–21
Clinical trial[The effect of the preparation rodakson on the psychophysiological and physical adaptation of students to an academic load]2000
In foreign students, rodakson (Rhodiola-based adaptogen) improved physical work capacity and reduced anxiety versus baseline.
- Effect
- Benefit
RCTA double-blind, placebo-controlled pilot study of the stimulating and adaptogenic effect of Rhodiola rosea SHR-5 extract on the fatigue of students caused by stress during an examination period with a repeated low-dose regimen2000
A meta-analysis of 9 probiotic trials found S. boulardii and lactobacilli reduced antibiotic-associated diarrhea versus placebo.
- Effect
- Benefit
- Duration
- 20 days
Beta-GlucanView supplement →
Consider purchase·★★★★★
How we scored this▸
- No summary available.
Browse 1 study·1 meta-analysis
MetaEffects of β-glucans on fatigue: a systematic review and meta-analysis2025n=1,449
A meta-analysis of 16 RCTs (1,449 participants) found beta-glucan significantly reduced fatigue (SMD −0.32), increased vigor (SMD 0.46), and improved mood (SMD 0.32) versus placebo in healthy adults.
- Effect
- Benefit
- Population
- Healthy adults
- Participants
- 1,449
TaurineView supplement →
Reconsider purchase·★★★★★
How we scored this▸
- It is uncertain if taurine supplements help reduce fatigue.
- One study found taurine by itself might lower fatigue, but when combined with caffeine it may increase fatigue.
- Another study saw no link between how much taurine people ate and how tired they felt.
- Drinking an energy drink with taurine, caffeine, and vitamins helped reduce tiredness during driving, but it’s unclear if taurine was responsible.
Browse 3 studies
Controlled trialThe combination of short rest and energy drink consumption as fatigue countermeasures during a prolonged drive of professional truck drivers2014
In professional truck drivers during 150-min simulated drives, an energy drink with 160 mg caffeine before driving and a 10-min rest at 100 min improved lane control and reduced fatigue versus placebo.
- Effect
- Benefit
- Dose
- 160 mg/day
ObservationalRelationship among self-reported fatigue, dietary taurine intake, and dietary habits in Korean college students2013
In Korean college students, higher dietary taurine intake correlated with lower self-reported fatigue in this cross-sectional study.
- Dose
- 102.5 mg/day
- Population
- Adults
RCTDifferential cognitive effects of energy drink ingredients: caffeine, taurine, and glucose2012
In healthy adults, caffeine improved cognitive performance while taurine alone did not; combined caffeine-taurine effects varied by outcome in this crossover trial.
- Effect
- No Benefit
- Dose
- 200 mg/day
- Population
- Healthy adults
AstaxanthinView supplement →
Reconsider purchase·★★★★★
How we scored this▸
- It is uncertain if astaxanthin helps reduce fatigue.
- One small study showed that taking a supplement with astaxanthin and sesamin daily for 4 weeks did not lessen tiredness after mental and physical activities compared to placebo.
Browse 1 study
RCTEffects of Dietary Supplementation of Astaxanthin and Sesamin on Daily Fatigue: A Randomized, Double-Blind, Placebo-Controlled, Two-Way Crossover Study2018n=24
In 24 healthy adults, astaxanthin plus sesamin supplementation improved recovery from mental fatigue after cognitive and physical tasks versus placebo.
- Effect
- Benefit
- Population
- Healthy adults
- Participants
- 24
- Ages
- 30–60
AvocadoView supplement →
Reconsider purchase·★★★★★
How we scored this▸
- Increased avocados intake over six months significantly increased physical activity levels, especially moderate-intensity activity, without affecting weight, blood pressure, or sedentary time.
- This suggests eating more avocados may help encourage a more active lifestyle and support heart health in an inactive population.
Browse 1 study
RCTNutritional avocado intervention improves physical activity measures in Hispanic/Latino families: A cluster RCT2023n=235
A 6-month cluster RCT of 235 Hispanic/Latino family members found 14 avocados/week increased physical activity by ~1,163 MET-min/week versus 3 avocados/week, without worsening BMI or blood pressure.
- Effect
- Benefit
- Duration
- 6 months
- Population
- Adults
- Participants
- 235
- Ages
- 13–17
FlaxseedView supplement →
Reconsider purchase·★★★★★
How we scored this▸
- A small study in children aged 7 to 18 found that eating ground flaxseed every day for 4 weeks (20 grams, split into several servings with meals) slightly reduced feelings of mental tiredness.
- However, it did not improve physical tiredness.
- The results were compared with children who ate puffed wheat instead.
Browse 1 study
RCTThe effect of flaxseed on physical and mental fatigue in children and adolescents with overweight/obesity: a randomised controlled trial2020
In a 4-week RCT of 72 overweight/obese children and adolescents, 20 g/day flaxseed reduced mental fatigue versus puffed wheat control, with a significant between-group difference.
- Effect
- Benefit
- Duration
- 4 weeks
- Dose
- 20 g/day
- Population
- Children/adolescents
TyrosineView supplement →
Reconsider purchase·★★★★★
How we scored this▸
- It is not clear if tyrosine alone helps with fatigue.
- A small study gave tired healthy adults a mix of amino acids including tyrosine for four weeks, but it did not improve subjective or objective fatigue.
Browse 1 study
RCTEffects of Five Amino Acids (Serine, Alanine, Glutamate, Aspartate, and Tyrosine) on Mental Health in Healthy Office Workers: A Randomized, Double-Blind, Placebo-Controlled Exploratory Trial2022n=158
An RCT of 42 office workers found that a five-amino-acid blend including tyrosine (SAGAT) for 4 weeks significantly improved motivation and cognitive function after mental work versus placebo.
- Effect
- Benefit
- Duration
- 4 weeks
- Population
- Adults
- Participants
- 158
- Ages
- 20–65
AshwagandhaView supplement →
Do not purchase·★★★★★
How we scored this▸
- It is uncertain if ashwagandha helps with fatigue.
- A study in adults who were overweight or obese and feeling stressed found that taking ashwagandha twice daily for 12 weeks reduced feelings of tiredness compared to placebo.
Browse 1 study
RCTExploring the efficacy and safety of a novel standardized ashwagandha (Withania somnifera) root extract (Witholytin®) in adults experiencing high stress and fatigue in a randomized, double-blind, placebo-controlled trial2023
In overweight adults with self-reported stress and fatigue, a novel standardized ashwagandha extract 400 mg/day improved stress, fatigue, and sex hormone profiles versus placebo over the trial period.
- Effect
- No Benefit
- Dose
- 400 mg/day
- Population
- Adults
- Ages
- 40–75
QuercetinView supplement →
Do not purchase·★★★★★
How we scored this▸
- Quercetin has no meaningful benefit for Fatigue.
Browse 1 study
RCTEffects of 6 weeks of quercetin supplementation on energy, fatigue, and sleep in ROTC cadets2011
In 58 ROTC cadets, quercetin 1 g/day for 6 weeks during military training did not affect energy, fatigue, or sleep quality versus placebo.
- Effect
- No Benefit
- Duration
- 42–54 days
- Dose
- 1 g/day
- Population
- Adults
Evidence visualised
Same ratings as above, aggregated so you can see coverage and imbalance.
| Supplement | DEX | Studies | Meta-analyses | Share |
|---|---|---|---|---|
| Panax Ginseng | ★★★★★68% | 11 | 1 | 31% |
| Rhodiola | ★★★★★68% | 9 | 1 | 26% |
| Iron | ★★★★★72% | 5 | 1 | 14% |
| Taurine | ★★★★★48% | 3 | 0 | 9% |
| Ashwagandha | ★★★★★32% | 1 | 0 | 3% |
| Astaxanthin | ★★★★★44% | 1 | 0 | 3% |
| Avocado | ★★★★★44% | 1 | 0 | 3% |
| Beta-Glucan | ★★★★★64% | 1 | 1 | 3% |
| Flaxseed | ★★★★★44% | 1 | 0 | 3% |
| Quercetin | ★★★★★32% | 1 | 0 | 3% |
| Tyrosine | ★★★★★44% | 1 | 0 | 3% |