Maintaining optimal energy levels and stamina throughout the day has become increasingly challenging. Whether you’re an athlete seeking peak performance, a busy professional juggling multiple responsibilities, or someone simply looking to overcome afternoon fatigue, the right supplements can make a significant difference in your energy levels and overall vitality.
This comprehensive guide explores the most effective supplements for boosting stamina and energy, backed by scientific research and expert recommendations. We’ll explore how these supplements work, their benefits, potential side effects, and how to choose the right combination for your specific needs.
Understanding Energy and Stamina: The Science Behind Fatigue
What Causes Low Energy and Poor Stamina?
Energy production in the human body is a complex process involving multiple systems, primarily centered around cellular energy production in the mitochondria. When we experience fatigue or low stamina, it often indicates disruptions in this energy-producing machinery¹. Common factors contributing to decreased energy include poor diet, lack of sleep, chronic stress, hormonal imbalances, and nutritional deficiencies.
Stamina, specifically, refers to the body’s ability to sustain prolonged physical or mental effort. It depends on cardiovascular health, muscle efficiency, oxygen utilization, and the body’s ability to clear metabolic waste products. Understanding these mechanisms helps us identify which supplements can most effectively address energy and stamina concerns.
The Role of Supplements in Energy Enhancement
Supplements for energy and stamina work through various mechanisms: supporting mitochondrial function, improving oxygen delivery, enhancing nutrient utilization, reducing oxidative stress, and optimizing hormonal balance. Unlike stimulants that provide temporary energy spikes followed by crashes, the best energy supplements work at the cellular level to support sustainable energy production².
Top Supplements for Stamina and Energy
Coenzyme Q10 (CoQ10): The Cellular Energy Powerhouse
Coenzyme Q10 stands as one of the most scientifically validated supplements for energy enhancement. This naturally occurring compound plays a crucial role in mitochondrial energy production, specifically in the electron transport chain where ATP (the body’s energy currency) is generated³.
Research demonstrates that CoQ10 supplementation can significantly improve exercise performance, reduce fatigue, and enhance overall energy levels. A study published in the Journal of Sports Medicine and Physical Fitness found that athletes taking 300mg of CoQ10 daily for six weeks experienced improved power output and reduced exercise-induced oxidative stress⁴.
CoQ10 levels naturally decline with age, making supplementation particularly beneficial for individuals over 40. The ubiquinol form of CoQ10 is generally considered more bioavailable than ubiquinone, though both forms can be effective when properly absorbed.
Iron: The Oxygen Transport Essential
Iron deficiency represents one of the most common nutritional causes of fatigue and poor stamina worldwide. This essential mineral is crucial for hemoglobin production, the protein responsible for carrying oxygen from the lungs to muscles and organs⁵. Without adequate iron, the body cannot efficiently deliver oxygen to tissues, resulting in fatigue, weakness, and reduced exercise capacity.
Iron supplementation can dramatically improve energy levels in individuals with iron deficiency or iron deficiency anemia. However, iron supplementation should be based on laboratory testing, as excess iron can be harmful. The most bioavailable forms include iron bisglycinate and heme iron, which cause fewer gastrointestinal side effects than traditional iron sulfate.
B-Complex Vitamins: The Energy Metabolism Catalysts
The B-vitamin complex serves as the foundation of energy metabolism, with each vitamin playing specific roles in converting food into usable energy. Vitamin B12, B6, B1 (thiamine), B2 (riboflavin), B3 (niacin), B5 (pantothenic acid), B7 (biotin), and folate all contribute to various aspects of cellular energy production⁶.
B12 deficiency is particularly common and can cause severe fatigue, even in the absence of anemia. Methylcobalamin and adenosylcobalamin are the active forms of B12 that may be more effective than cyanocobalamin for some individuals. A comprehensive B-complex supplement ensures all vitamins work synergistically to support optimal energy metabolism.
Creatine: The Rapid Energy System Enhancer
Creatine monohydrate is one of the most extensively researched supplements for improving strength, power, and stamina. It works by replenishing phosphocreatine stores in muscles, allowing for rapid ATP regeneration during high-intensity activities⁷. While traditionally associated with strength training, creatine also benefits endurance performance and reduces mental fatigue.
Research shows that creatine supplementation can improve performance in repeated high-intensity exercise bouts, reduce fatigue during prolonged exercise, and even enhance cognitive function. The standard protocol involves loading with 20 grams daily for 5-7 days, followed by a maintenance dose of 3-5 grams daily.
Rhodiola Rosea: The Adaptogenic Energy Booster
Rhodiola rosea, an adaptogenic herb, has been used for centuries to combat fatigue and enhance physical and mental performance. Scientific studies demonstrate its ability to reduce fatigue, improve endurance, and enhance stress resistance⁸. The active compounds, rosavins and salidroside, work by modulating the hypothalamic-pituitary-adrenal axis and supporting neurotransmitter balance.
Clinical trials have shown that Rhodiola supplementation can improve endurance exercise performance, reduce perceived exertion, and combat stress-related fatigue. Typical dosages range from 200-600mg daily, standardized to contain 3% rosavins and 1% salidroside.
Caffeine: The Classic Energy Enhancer
Caffeine remains one of the most effective and widely used energy supplements. It works by blocking adenosine receptors in the brain, preventing the accumulation of this sleep-promoting neurotransmitter⁹. Additionally, caffeine stimulates the central nervous system, increases alertness, and can improve both physical and mental performance.
Research consistently shows that caffeine supplementation (3-6mg per kg body weight) can enhance endurance performance, reduce perceived exertion, and improve reaction time. However, tolerance can develop, and timing is crucial to avoid sleep disruption. Natural sources like green tea provide caffeine along with beneficial antioxidants.
Beetroot Extract: The Nitric Oxide Booster
Beetroot extract, rich in dietary nitrates, has gained significant attention for its ability to enhance exercise performance and stamina. When consumed, nitrates are converted to nitrite and then to nitric oxide, which improves blood flow, reduces oxygen cost of exercise, and enhances muscle efficiency¹⁰.
Studies demonstrate that beetroot supplementation can improve time to exhaustion, reduce oxygen consumption during exercise, and enhance performance in both endurance and high-intensity activities. The effects are typically seen 2-3 hours after consumption, making timing important for optimal benefits.
Magnesium: The Muscle and Energy Mineral
Magnesium participates in over 300 enzymatic reactions in the body, many of which are crucial for energy production. It’s required for ATP synthesis, muscle contraction and relaxation, and protein synthesis¹¹. Magnesium deficiency is surprisingly common and can manifest as fatigue, muscle weakness, and poor exercise performance.
Supplementation with highly bioavailable forms like magnesium glycinate or magnesium malate can improve energy levels, reduce muscle cramps, and enhance sleep quality. The combination of magnesium with malic acid (magnesium malate) is particularly beneficial for energy production, as malic acid participates in the Krebs cycle.
Ashwagandha: The Stress-Fighting Energy Herb
Ashwagandha (Withania somnifera) is an adaptogenic herb that helps the body manage stress while supporting energy and stamina. Research shows it can reduce cortisol levels, improve VO2 max, increase muscle strength, and enhance overall physical performance¹². The herb works by modulating the stress response system and supporting healthy testosterone levels in men.
Clinical studies have demonstrated that ashwagandha supplementation can improve cardiorespiratory endurance, increase muscle mass and strength, and reduce exercise-induced muscle damage. KSM-66 is a highly concentrated, full-spectrum extract that has been extensively studied, with typical dosages ranging from 300-600mg daily.
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Cordyceps: The Oxygen Utilization Optimizer
Cordyceps, a medicinal mushroom, has been traditionally used to enhance energy and athletic performance. Scientific research supports its ability to improve oxygen utilization, increase VO2 max, and enhance endurance capacity¹³. The active compounds include cordycepin and polysaccharides that support cellular energy production and reduce fatigue.
Studies show that cordyceps supplementation can improve exercise performance, reduce fatigue, and support recovery. It appears to work by enhancing mitochondrial function and improving the body’s ability to utilize oxygen efficiently.
D-Ribose: The Cellular Energy Building Block
D-ribose is a simple sugar that serves as a building block for ATP synthesis. While the body can produce ribose, supplementation may help rapidly restore ATP levels after intense exercise or in conditions where energy demand exceeds supply¹⁴. Research suggests D-ribose supplementation can improve energy levels in individuals with chronic fatigue and enhance recovery after intense exercise.
Typical dosages range from 5-15 grams daily, often divided into multiple doses to optimize absorption and utilization.
Alpha-Lipoic Acid: The Universal Antioxidant Energy Supporter
Alpha-lipoic acid (ALA) is a powerful antioxidant that also plays crucial roles in energy metabolism. It serves as a cofactor for key enzymes in the Krebs cycle and helps regenerate other antioxidants like vitamin C and vitamin E¹⁵. ALA supplementation may improve insulin sensitivity, enhance glucose uptake by muscles, and support mitochondrial function.
Research indicates that ALA can improve exercise performance, reduce oxidative stress, and support healthy blood sugar levels. The R-form of lipoic acid is considered more bioactive than the synthetic S-form.
Choosing the Right Supplements for Your Needs
Assessing Your Individual Requirements
Before starting any supplement regimen for energy and stamina, it’s essential to assess your individual needs and potential underlying causes of fatigue. Consider factors such as your activity level, diet quality, sleep patterns, stress levels, and any underlying health conditions. Laboratory testing can identify specific deficiencies that might be contributing to low energy.
At The Vitamin Shots, we recommend working with healthcare professionals to develop a personalized supplementation strategy that addresses your specific needs and goals.
Combining Supplements Effectively
Many energy and stamina supplements work synergistically when combined appropriately. For example, B-vitamins and magnesium work together in energy metabolism, while CoQ10 and vitamin E provide complementary antioxidant protection. However, some combinations should be avoided or timed carefully to prevent interactions or reduced absorption.
Common effective combinations include:
- B-complex with magnesium for general energy support
- CoQ10 with vitamin E for mitochondrial protection
- Iron with vitamin C for enhanced absorption
- Creatine with beta-alanine for high-intensity performance
Timing and Dosage Considerations
Proper timing can significantly impact supplement effectiveness. Water-soluble vitamins like B-complex can be taken anytime but are often better absorbed with food. Fat-soluble supplements like CoQ10 should be taken with meals containing fat for optimal absorption. Stimulants like caffeine should be timed to avoid interfering with sleep.
Pre-workout supplements are best taken 30-60 minutes before exercise, while recovery-focused supplements like magnesium are often most effective when taken in the evening.
Safety Considerations and Potential Side Effects
Understanding Supplement Safety
While most energy and stamina supplements are generally safe when used appropriately, it’s important to understand potential side effects and interactions. Always start with lower doses to assess tolerance, and be aware that some supplements can interact with medications or underlying health conditions.
Common side effects to be aware of include:
- Gastrointestinal upset from iron or magnesium
- Jitters or sleep disruption from stimulants
- Headaches from beetroot or other vasodilators
- Allergic reactions to herbal supplements
When to Consult Healthcare Professionals
Consult with healthcare providers before starting supplements if you have underlying health conditions, take medications, are pregnant or breastfeeding, or experience persistent fatigue that might indicate underlying medical issues. Some symptoms of fatigue may require medical evaluation rather than supplementation.
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Lifestyle Factors That Enhance Supplement Effectiveness
The Foundation of Energy: Diet and Sleep
No supplement can replace the fundamental requirements for energy: a balanced diet and adequate sleep. Supplements work best when combined with a nutrient-dense diet rich in whole foods, regular physical activity, and 7-9 hours of quality sleep nightly.
Stress Management and Recovery
Chronic stress is a major energy drain that can negate the benefits of even the best supplements. Incorporating stress management techniques like meditation, yoga, or regular relaxation practices can significantly enhance the effectiveness of energy-supporting supplements.
Hydration and Exercise
Proper hydration is crucial for optimal energy levels and supplement absorption. Even mild dehydration can cause fatigue and reduce physical and mental performance. Regular exercise, while initially demanding energy, ultimately improves mitochondrial function and overall energy capacity.
The Future of Energy Supplementation
Emerging Research and Trends
The field of energy supplementation continues to evolve with new research into mitochondrial function, personalized nutrition, and novel compounds. Emerging areas of interest include NAD+ precursors, urolithin A, and targeted mitochondrial antioxidants.
Personalized Supplementation
Advances in genetic testing and biomarker analysis are moving toward more personalized supplement recommendations based on individual genetic variations, lifestyle factors, and specific deficiencies.
Sports Nutrition and Performance Enhancement
Effective sports nutrition plays a crucial role in optimizing athletic performance, with the right supplements serving as powerful tools to enhance endurance sports capabilities and muscle strength development. A well-designed supplement regimen can significantly improve exercise performance by supporting energy production pathways and helping athletes meet energy demands during intense training sessions. Creatine supplementation stands out as one of the best supplements for enhancing muscular strength and supporting muscle growth, while amino acid complexes provide essential building blocks for protein synthesis and recovery. The International Society of Sports Nutrition has established comprehensive guidelines through their sports nutrition position stand, emphasizing how strategic supplementation improves sprint performance and overall athletic outcomes.
For endurance athletes, maintaining optimal stamina requires careful attention to energy metabolism and the body’s primary energy currency systems. B vitamins serve as critical cofactors in energy production, while specialized supplement formulations for endurance athletes can help reduce fatigue and boost energy levels during prolonged exercise sessions. Research consistently demonstrates that proper supplementation on endurance performance can increase muscle carnosine levels, which helps buffer acid buildup during high-intensity exercise performance. Energy supplement strategies that incorporate natural energy sources, combined with targeted dietary supplement protocols, enable athletes to generate energy more efficiently and maintain aerobic performance throughout extended training periods.
The Society of Sports Nutrition position emphasizes that supplements may help enhance endurance by supporting aerobic energy pathways and improving the body’s capacity to increase exercise efficiency. Male and female athletes who take supplements strategically often experience improved aerobic performance and enhanced muscular endurance, particularly when combining creatine with comprehensive amino acid profiles. Performance benefits extend beyond immediate energy boost effects, as consistent supplementation on power performance can lead to sustained improvements in strength performance and endurance capacity over time. Endurance runners specifically benefit from supplements that help generate energy while supporting performance during repeated high-intensity efforts, making sports performance optimization a multifaceted approach that addresses both immediate energy needs and long-term adaptation.
Effective sports supplements work by targeting multiple physiological systems simultaneously, with performance improvement strategies focusing on increasing stamina while supporting muscle mass and strength development. The best supplements for endurance athletes typically include combinations that address energy source utilization, enhance endurance through improved oxygen delivery, and provide long-lasting energy for extended training sessions. Research on supplementation on endurance demonstrates that strategic nutrient timing can significantly improve exercise performance and body composition outcomes, particularly when athletes experience low energy or need to increase performance for competitive events. Protein supplement integration supports recovery processes while contributing to overall performance enhancement, creating a comprehensive approach to meeting the intense endurance training demands of modern athletics.
Athletes seeking to increase energy and improve endurance should consider evidence-based approaches that incorporate both traditional energy drinks and advanced supplement formulations designed to enhance performance by increasing cellular energy production. The primary energy systems benefit from targeted nutrition strategies that help increase muscle strength while supporting endurance exercise performance through improved aerobic capacity. Supplements for energy that focus on natural energy metabolism can provide sustained performance benefits without the crashes associated with stimulant-based products, enabling athletes to maintain consistent energy levels throughout training and competition. Performance and recovery optimization requires understanding how different supplement combinations can enhance endurance and support the body’s ability to adapt to training stress while maintaining peak performance capabilities.
Modern sports nutrition research demonstrates that supplements can enhance performance and endurance through multiple mechanisms, from supporting energy production at the cellular level to improving the body’s ability to utilize carbohydrates for energy during extended exercise sessions. Endurance athletes need comprehensive nutrition strategies that address both immediate performance demands and long-term adaptation requirements, with effective supplementation protocols helping athletes increase their capacity and endurance while maintaining optimal health and performance standards. The integration of performance-enhancing supplements with proper training methodologies creates synergistic effects that can help athletes achieve their goals more efficiently, whether they’re focused on building muscular strength, increasing endurance capacity, or optimizing their overall athletic performance for competitive success.
Maximizing Your Investment in Energy Supplements
Cost-Effectiveness Strategies
Quality energy supplements represent an investment in your health and performance. To maximize value, focus on supplements with strong scientific backing, choose reputable brands with third-party testing, and consider combination products that provide multiple beneficial ingredients in one formula.
Monitoring Progress and Adjusting
Track your energy levels, exercise performance, and overall well-being to assess supplement effectiveness. Keep a simple log of energy levels throughout the day, exercise performance metrics, and sleep quality to identify which supplements provide the most benefit.
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Building Your Optimal Energy Support Stack – Best improved
Beginner-Friendly Combinations
For those new to energy supplementation, start with foundational supplements like a high-quality B-complex, magnesium, and vitamin D. These address the most common deficiencies that contribute to fatigue and provide a solid foundation for energy production.
Advanced Performance Stacks
More experienced users or athletes might benefit from comprehensive stacks including CoQ10, creatine, rhodiola, and targeted pre-workout combinations. These advanced stacks require more careful timing and monitoring but can provide significant performance benefits.
Maintenance vs. Loading Protocols
Some supplements benefit from loading phases (like creatine), while others work best with consistent daily dosing. Understanding these protocols can help optimize supplement effectiveness and value.
Conclusion
The journey to optimal energy and stamina involves more than just taking supplements—it requires a comprehensive approach that includes proper nutrition, adequate sleep, stress management, and appropriate supplementation. The supplements discussed in this guide represent some of the most scientifically validated options for enhancing energy and stamina naturally.
Remember that individual responses to supplements can vary significantly based on genetics, lifestyle, underlying health status, and specific needs. What works best for one person may not be optimal for another, making it important to experiment carefully and monitor your response.
The key to successful supplementation lies in choosing high-quality products, using appropriate dosages, timing supplementation correctly, and maintaining realistic expectations. Energy supplements work best as part of a healthy lifestyle, not as a replacement for fundamental health practices.
At The Vitamin Shots, we’re committed to providing evidence-based information to help you make informed decisions about your health and performance goals. By understanding the science behind energy supplementation and choosing the right combination of supplements for your needs, you can unlock your body’s potential for sustained energy and enhanced stamina.
Whether you’re looking to improve athletic performance, combat afternoon energy crashes, or simply feel more vital throughout the day, the right supplement strategy can make a meaningful difference in your quality of life and overall well-being.
Frequently Asked Questions About Energy and Stamina Supplements
What are the most effective supplements for increasing energy and stamina naturally?
The most effective supplements for natural energy and stamina enhancement include Coenzyme Q10 (CoQ10), B-complex vitamins, iron (if deficient), creatine monohydrate, and adaptogenic herbs like rhodiola rosea and ashwagandha. These supplements work at the cellular level to support mitochondrial energy production, improve oxygen utilization, and help the body adapt to stress. CoQ10 is particularly effective as it directly supports ATP production in cells, while B-vitamins serve as essential cofactors in energy metabolism. For best results, combine these with proper nutrition, adequate sleep, and regular exercise.
How long does it take for energy supplements to start working and show noticeable effects?
The timeline for energy supplement effects varies depending on the specific supplement and individual factors. Acute supplements like caffeine work within 30-60 minutes, while B-vitamins may provide noticeable energy improvements within 1-2 weeks of consistent use. Supplements like CoQ10, iron, and magnesium typically require 4-8 weeks to show significant effects as they work to correct underlying deficiencies and support cellular function. Creatine may show benefits within 5-7 days with proper loading, while adaptogenic herbs like rhodiola and ashwagandha often require 2-4 weeks of consistent use to demonstrate their full stress-fighting and energy-enhancing effects.
Can I take multiple energy supplements together safely, or should they be taken separately?
Many energy supplements can be safely combined when taken appropriately, and some work synergistically together. Beneficial combinations include B-complex vitamins with magnesium, CoQ10 with vitamin E, and iron with vitamin C for enhanced absorption. However, timing matters—take fat-soluble supplements like CoQ10 with meals containing fats, while water-soluble B-vitamins can be taken anytime. Avoid taking calcium and iron together as they compete for absorption, and space stimulants like caffeine away from bedtime. Always start with lower doses when combining supplements and consult healthcare providers if you take medications or have health conditions.
Are there any side effects or risks associated with taking energy and stamina supplements?
Most energy supplements are safe when used as directed, but potential side effects exist. Common issues include gastrointestinal upset from iron or magnesium, jitters or sleep disruption from stimulants like caffeine, and headaches from vasodilators like beetroot extract. Some people may experience allergic reactions to herbal supplements like rhodiola or ashwagandha. Iron supplementation should be based on testing as excess iron can be harmful. Stimulants can cause dependency and should be cycled appropriately. Always start with recommended doses, monitor your response, and discontinue use if adverse effects occur. Consult healthcare providers before starting supplements if you have medical conditions or take medications.
Do energy supplements work better for certain types of people or specific age groups?
Energy supplement effectiveness can vary based on individual factors including age, health status, activity level, and underlying deficiencies. Older adults often benefit more from CoQ10, B12, and vitamin D supplementation due to natural declines with age and reduced absorption. Athletes and highly active individuals typically see greater benefits from creatine, beetroot extract, and performance-specific supplements. People with diagnosed deficiencies (iron, B12, magnesium) will experience more dramatic improvements than those with adequate levels. Women of childbearing age often benefit from iron supplementation, while men may see better results from testosterone-supporting herbs like ashwagandha. Individuals with high stress levels respond well to adaptogenic herbs, while those with poor diets benefit most from foundational nutrients like B-vitamins and magnesium.
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