Energy
Combat fatigue with iron, B12, magnesium, B vitamins, and copper
Sustained energy comes from optimizing iron for oxygen transport, B-vitamins for mitochondrial function, magnesium for ATP production, and copper for cellular energy metabolism. This stack targets the biochemical pathways that convert food into usable energy.
Why This Matters
Fatigue is the #1 complaint at primary care visits. Low iron, B12, or magnesium alone can cause persistent tiredness — and many people are low in all three simultaneously.
Target Nutrients
Iron
18 mg/day
Essential for oxygen transport and energy production
Vitamin B12
2.4 mcg/day
Essential for nerve function and red blood cell formation
Magnesium
420 mg/day
Supports muscle function, sleep quality, and nerve health
Copper
0.9 mg/day
Supports iron absorption, immune function, and connective tissue formation
Thiamin
1.2 mg/day
Converts carbohydrates into energy and supports nerve function
Riboflavin
1.3 mg/day
Essential for energy production, cell function, and fat metabolism
Niacin
16 mg/day
Supports energy metabolism, DNA repair, and healthy cholesterol levels
B6
1.7 mg/day
Supports brain development, immune function, and hemoglobin production
Optimized Food Stack
Our engine picked these 3 foods to cover 100% of the target nutrients.
Beef Liver
3 oz (85g)
Clams
3 oz cooked (85g)
Oysters
6 medium (84g)
Nutrient Synergies
Copper is essential for iron metabolism and red blood cell formation
Pro tip: Liver and shellfish provide both — or pair cashews with lentils
B6, B12, and folate drive the methylation cycle for DNA repair and homocysteine clearance
Pro tip: Salmon covers B6 and B12 — add lentils for folate to complete the trio
Sample Daily Menu
Breakfast
Oatmeal with pumpkin seeds and banana
Lunch
Lentil soup with spinach and whole grain bread
Snack
Almonds and dark chocolate
Dinner
Salmon with quinoa and broccoli
Cost: Food vs Supplements
Food Stack (weekly)
$19.00
~$82/month
Supplement Stack (monthly)
$74
8 individual supplements
Frequently Asked Questions
References
Customize Your Energy Stack
Use the Supplement Replacer tool to fine-tune this stack with your dietary preferences and life stage.
Open in ToolDisclaimer: These food recommendations are based on USDA nutrient data and are for informational purposes only. Consult a healthcare provider before making dietary changes, especially during pregnancy or with medical conditions.