Whether it’s a night spent tossing and turning, a daunting email inbox, another traffic jam on your daily commute, or the latest news headlines, life can be full of energy drains. And while nothing replaces eight hours of quality sleep or a rest day from the gym (or, ahem, your job), some supplements can offer supportive scaffolding for those looking to restore their energy levels.

Here, nutrition and holistic health experts lend their insights on the supplements you can stack for a daily boost, and share specific instructions for adding them to your health and wellness routine.

• ABOUT OUR EXPERTS: Dr. Daniel Kim, D.O., is a board-certified family physician with Medical Offices of Manhattan and a contributor to LabFinder. Dr. Joseph Mercola, D.O., F.A.C.N., is a board-certified family physician and author of Weight Loss Cure.

1. Magnesium

First on the list is magnesium. “Magnesium is involved in over 300 chemical reactions within the body, including ATP production, which is responsible for energy,” explains Dr. Daniel Kim, D.O., board-certified family physician with Medical Offices of Manhattan and contributor to LabFinder. 

ICYMI: ATP is the molecule every cell in the body uses for energy. When the mitochondria (which produce ATP) are functioning well, the body’s cells have a steady supply of ATP to support everything from muscle contraction to nerve signalling to nutrient absorption, according to Dr. Joseph Mercola, D.O., F.A.C.N., board-certified family physician and author of Weight Loss Cure. Basically, you have enough energy to carry out all of your necessary body functions with ease.

Read More: 6 Lifestyle Habits That Mess With Mitochondria

The mineral also plays a role in how the body breaks food down into usable energy. As such, “low levels of it can show up as low energy and brain fog, as well as poor sleep, muscle tightness, and blood sugar swings.

Try it: Since there are quite a few magnesium options to choose from, Mercola recommends matching the form to the pattern you have. ”If you feel tense, wired, or restless at night, magnesium glycinate fits best because it is gentle and calming,” he says. “On the other hand, if you feel drained, sore, or foggy, magnesium malate fits better because it supports mitochondrial energy output.” 

Folks who opt for magnesium glycinate may reap the most rest-related benefits by taking it before bed, while folks seeking the energy support of magnesium malate do well to make it part of their morning routine, suggests Mercola. Work your way up to somewhere between 200 and 400 milligrams per day.

2. B Vitamins

You’ve probably heard that B vitamins are important for healthy energy before, and it’s no surprise that they make this list! “B vitamins support energy production at the cellular level and help your nerves and brain work well,” says Mercola. “That said, your body does not store B vitamins for long, so they need to be consistently replaced. When intake falls short, brain fog, fatigue, and irritability can follow quickly.”

Missing out on B vitamins is especially common for folks who follow a plant-based diet (animal foods are our richest, most bioavailable sources), older adults (who often experience declines in absorption), folks who drink alcohol often (who deplete B vitamins in doing so), and anyone who eats a lot of processed foods (in which these nutrients are depleted), Mercola says.

Try them: A balanced, varied diet is a nonnegotiable foundation here. From there, the experts recommend trying out a high-quality B-complex supplement, typically taken in the morning.

“A quality B-complex provides all eight B vitamins in their bioactive, coenzymated forms rather than cheap synthetic versions your body has to convert,” explains Mercola. “Look for methylfolate rather than folic acid, methylcobalamin or hydroxocobalamin rather than cyanocobalamin, and pyridoxal-5-phosphate rather than pyridoxine hydrochloride.”

3. Creatine

Creatine is not only a supplement that is good for physical benefits like muscle gain and weight loss, but it is also good for mental benefits, as well. Plus, did you know it is also a great supplement for increasing energy? (Is there anything creatine cannot do?)

“Creatine supports energy by helping regenerate ATP, the fuel your cells use for muscular work and other energy-demanding tasks,” explains Mercola. “It also supports muscle recovery, lean mass, and brain performance—especially when under stress or sleep loss.” 

Read More: What To Do If Creatine Bothers Your Stomach

Try it: As with magnesium, there are a variety of types of creatine out there these days. Still, Mercola recommends creatine monohydrate because that form has the strongest support in the medical literature. Just three to five grams per day typically does the trick. Just make sure you’re hydrating consistently to avoid any potential digestive upset, suggests Kim.

4. Electrolytes

You may already know that electrolytes support hydration, but did you know electrolytes also help with energy levels? “Hydration affects energy more than many people realize,” reports Mercola. “Every chemical reaction in your body takes place in a water-based environment, so even mild dehydration slows those reactions down. Your blood becomes thicker when you are dehydrated, meaning your heart has to work harder to deliver oxygen and nutrients to your cells that they need to produce ATP efficiently.”

Nope, drinking plain water isn’t enough here. “Electrolytes maintain the electrical gradients across your cell membranes that allow your nerves to fire, your muscles to contract, and your cells to transport nutrients in and waste out,” Mercola explains. “When electrolyte balance is off, those gradients weaken, and cellular function becomes less efficient.” That means energy production—and all body processes—take a hit as a result.

Try them: You can always up your electrolytes by adding a small pinch of quality salt—such as Himalayan, Mediterranean, or Celtic salt—to your water, or drinking mineral water or coconut water, shares Mercola. Of course, you can also try a powdered electrolyte supplement that provides magnesium, potassium, and sodium, Kim suggests. Try adding a serving to your water before or after exercising to ensure you’re well-stocked on these important minerals.

5. Supergreens

Lastly, for energy, try some supergreens. Though these green powders may be best known for supporting gut health and offering an antioxidant boost, they also indirectly promote healthy energy levels, according to Mercola. 

Read More: How To Make ‘Fibermaxxing’ Work For You—The Do’s And Don’ts

“These foods help fill nutrient gaps with dense amounts of vitamins, minerals, antioxidants, and phytochemicals, and sprouted foods can raise B vitamin levels sharply,” he explains. Common ingredients like wheatgrass, barley grass, alfalfa grass, and oat grass all have a long history of use for supporting energy. Together, these elements “collectively support your mitochondrial function and cellular energy production, which is the true foundation of sustained, all-day vitality,” says Mercola.

Try them: The simplest place to start with adding supergreens to your daily routine is to use sprouts or microgreens in place of lettuce in salads, sandwiches, burgers, or tacos, suggests Mercola.

Otherwise, try adding a scoop of a supergreens powder to your morning routine, Kim says. Just make sure the product you choose is top-notch. Look for a powder that’s certified organic (you don’t want to be sipping powdered pesticide residues) and uses fermentation to pre-digest its ingredients, making them more bioavailable, Mercona suggests. “Fermentation also helps eliminate undesirable anti-nutrients like lectins and phytic acid, and supports a healthy alkalizing effect on your body’s pH,” he says.

Increasing Energy Levels

When it comes to increasing energy levels, don’t overlook the basics of your lifestyle. Eating high-quality food, prioritizing quality sleep, managing stress and the like determine the foundation of how vital and energized you feel throughout the day. From there, incorporating supplements strategically can help you fill in gaps or make up for weak spots in your usual routine to help you feel more revved-up.