Research Area: Energy
36 ingredients studied for effects on Energy — sorted by research relevance.
Spermidine
Natural polyamine from wheat germ and legumes. Robustly induces autophagy in cell and animal models; early human trials show positive signals for cognition and heart function.
L-Carnitin
L-Carnitine shuttles fatty acids into mitochondria. Sounds like a fat burner, but typically delivers less than marketing promises for healthy people.
Calcium
Essential mineral for bones, muscles, and nerves. Meta-analyses show moderate bone effects in deficiency; high-dose supplements carry cardiovascular risks.
Astaxanthin
Astaxanthin is a membrane-spanning carotenoid antioxidant. Small RCTs show consistent benefits for skin protection and visual fatigue; cardiovascular and longevity data remain limited.
Cordyceps
Cordyceps is marketed for energy and endurance. The evidence is intriguing but mixed—no strong support for major performance claims.
Vitamin C (Ascorbic Acid)
Vitamin C is essential for collagen synthesis and other normal body functions, with approved EFSA claims. Megadoses show no clear benefit beyond adequate intake.
Vitamin B6
Vitamin B6 is essential for amino acid metabolism, nerve function, and blood cell formation. Useful for deficiency—chronic high doses can cause nerve damage.
EGCG (Grüntee-Extrakt)
EGCG is green tea's most abundant catechin, studied for metabolism and cellular protection. High-dose supplements carry documented liver toxicity risks.
Vitamin B12 (Cobalamin)
Vitamin B12 is essential for nerve function, DNA synthesis, and homocysteine metabolism. Deficiency is common in vegans, older adults, and metformin users and causes irreversible nerve damage.
Gynostemma (Jiaogulan)
Gynostemma (Jiaogulan) is an adaptogenic herb from Southeast Asia that activates AMPK like metformin, and is associated with longevity in Chinese populations.
Vitamin B1 (Thiamin)
Vitamin B1 (thiamine) is essential for energy metabolism and nerve function. Supplements address deficiency and help high-risk groups—not a general anti-aging compound.
Beta-Alanin
Beta-alanine elevates muscle carnosine and improves high-intensity exercise performance in 60–240-second efforts; it's a sports tool, not a longevity supplement.
Shilajit
Shilajit is marketed for energy, testosterone, and mitochondrial health, but human data is limited and product quality issues are a genuine concern.
L-Citrullin
L-citrulline may boost nitric oxide production and is linked in studies to improved blood flow and endurance performance during physical exertion.
Maca
Marketed for libido, energy, and hormonal balance. Human data exist but are modest in size and strength—weaker evidence than typical promotion suggests.
Iron
Essential for oxygen transport, energy metabolism, and immune function. Clearly effective when deficiency is confirmed — do not supplement without a lab diagnosis.
Glycin
Glycine is the smallest amino acid, required for glutathione, collagen, and creatine. In GlyNAC form, it shows promise for aging markers in older adults.
Ginseng (Panax)
Ginseng is a classical adaptogen for energy and stress, but evidence is mixed and highly extract-dependent. More serious than trend ingredients, yet less effective than marketing suggests.
Pterostilben
Pterostilbene is a resveratrol analogue from blueberries with superior bioavailability (~80% vs 20%). Similar mechanisms (SIRT1, AMPK) but fewer human studies to date.
Caffeine
The world's most widely consumed psychoactive substance. Hundreds of RCTs confirm effects on alertness, reaction time, endurance, and short-term cognition.
Vitamin B3 (Niacin)
Vitamin B3 is essential and a NAD+ precursor. While deficiency correction matters, high-dose niacin causes side effects—benefits for aging in healthy adults remain unclear.
Vitamin B2 (Riboflavin)
Vitamin B2 is essential for energy metabolism and antioxidant defence. Most relevant for deficiency correction and potentially for migraine prevention in susceptible individuals.
Creatine (Creatine Monohydrate)
Creatine is one of the most thoroughly studied supplements for high-intensity muscular work. The strongest evidence is from strength and power sports; further applications are still being explored.
Magnesium
Magnesium is involved in over 300 enzymatic reactions. Low intake is common. The form significantly affects bioavailability and tolerability.
Phosphor
Phosphorus is essential for bones, ATP and cell membranes. Deficiency is rare, and supplements are unnecessary for most people.
Mangan
Manganese is an essential trace element for enzyme function, bone metabolism and antioxidant systems. Deficiency is rare; supplementation in healthy adults lacks clear evidence of benefit.
NMN (Nicotinamide Mononucleotide)
NMN is a direct precursor to NAD+. Animal studies are promising — robust human trials are still lacking, and the EU regulatory status is unclear.
Vitamin B5 (Pantothensäure)
Vitamin B5 is essential for CoA and energy metabolism. Deficiency is rare—extra supplements bring little with adequate intake.
Kupfer
Copper is essential for enzymes, iron metabolism, and connective tissue. Justified for deficiency—but high-dose supplementation isn't advisable for otherwise healthy individuals.
Rhodiola Rosea (Rosenwurz)
Rhodiola rosea is an adaptogen with RCT evidence for mental fatigue and stress relief. Data are promising but show some heterogeneity across studies.
Lutein & Zeaxanthin
Xanthophyll carotenoids that concentrate in the macula. Strong evidence for slowing AMD progression (25% reduction in AREDS2). Also studied for contrast sensitivity, glare, and cognitive function.
Urolithin A
Urolithin A is a gut microbiome metabolite from pomegranate polyphenols, emerging in aging research as a mitophagy inducer.
Alpha-Ketoglutarat (AKG)
AKG is popular in healthy aging circles, especially as Ca-AKG, but human evidence for anti-aging effects remains extremely limited.
Jod
Iodine is essential for thyroid hormones and cognitive development. Germany faces structural deficiency despite salt iodization. EFSA-approved claims.
L-Tyrosin
L-Tyrosin is an amino acid precursor of dopamine, noradrenaline, and adrenaline. Studies show cognitive benefits under acute stress and sleep deprivation.
Multivitamin
Multivitamins are the world's best-selling supplements. Evidence for health benefits in well-nourished individuals is surprisingly weak.