A Beginner’s Guide to Supplements for Energy & Focus (That Actually Work)

As a solo parent juggling work, life, and wellness, staying energized and focused is a daily battle — and coffee only gets me so far.

A few years ago, I started exploring natural supplements to support my energy, mental clarity, and mood. The right ones made a huge difference. If you’re curious but overwhelmed by options, here’s what I recommend as a starting point.

1. Magnesium Glycinate

This one was a game-changer for me. It helps calm the nervous system, improve sleep, and reduce brain fog — which means better focus during the day.

Try: Pure Encapsulations Magnesium Glycinate

2. B-Complex Vitamins

B vitamins are essential for energy metabolism and cognitive function. I noticed a lift in both mood and focus after adding a high-quality B-complex to my morning routine.

Try: Pure Encapsulations B-Complex

3. L-Theanine

This is my go-to for smooth, focused energy without the jitters. L-Theanine (found in green tea) balances the stimulation of caffeine so you can stay sharp without crashing.

Try: Pure Encapsulations L-Theanine

4. Omega-3s (Fish Oil)

Not just for heart health — Omega-3s support brain function and emotional regulation. I take mine in the morning with breakfast.

Try: Pure Encapsulations Fish Oil

5. Adaptogens like Ashwagandha or Rhodiola

These herbs help your body adapt to stress (hello, parenting life) and boost resilience. I find they support sustained energy when I’m feeling drained.

Try: Pure Encapsulations Ashwagandha

What Worked for Me

I didn’t add all of these at once. I started with one or two and noticed a real difference in how I felt throughout the day. No magic pills — just solid support for my body and mind. Always talk to your healthcare provider before starting new supplements.

Tell me in the comments or DM me on Instagram:

What’s one supplement you can’t live without as a busy parent?