Energy supplement powder: What the evidence shows

Tom
2026-04-27T11:01:39+01:00

Most energy supplement powders lean heavily on caffeine and marketing. The honest picture is more interesting than that. Creatine monohydrate has a legitimate, registered claim — it increases physical performance in successive bursts of short-term, high intensity exercise — and Vitamin C contributes to normal energy-yielding metabolism. Beyond those two, the evidence gets thinner fast, and I think men over 30 deserve to know exactly where the line is.

In this article

1. What the evidence actually shows

2. What is biologically happening: the mechanisms worth understanding

3. Dosing: what the clinical evidence actually supports

4. The polyphenol extracts: interesting but not established

5. Powder format: does it actually matter?

6. What men over 30 specifically need to think about

7. Frequently asked questions

8. My honest take

What the evidence actually shows

Let me be direct about something first. The phrase "energy supplement powder" covers a huge range of products — from single-ingredient creatine tubs to multi-compound blends with twelve ingredients and a neon label. The evidence base varies just as wildly.

For creatine, the data is genuinely strong. It is one of the most studied compounds in sports nutrition. The mechanism is well understood, the doses are established, and the claim is registered. Creatine increases physical performance in successive bursts of short-term, high intensity exercise. That is not marketing language — it is a UK-registered nutrition and health claim, meaning it has passed regulatory scrutiny.

For Vitamin C, the position is similarly clear. Vitamin C contributes to normal energy-yielding metabolism and contributes to the reduction of tiredness and fatigue. Again, these are registered claims. They are not the same as saying Vitamin C will make you feel electric after a hard week — they refer to the normal physiological role of the nutrient when intake is adequate.

For almost everything else in the energy powder category — the adaptogens, the amino acid blends, the polyphenol extracts — the human data is considerably thinner. Pallauf et al. (2018) reviewed flavonoid research across model organisms and found interesting lifespan-related signals, but translating those findings to a human energy claim requires a leap the evidence does not yet support. I would be overstating it to suggest otherwise.

Caffeine is probably the most evidence-backed acute performance ingredient in the category. Lowery et al. (2023) — the International Society of Sports Nutrition position stand on coffee and sports performance — summarises a body of literature showing that caffeine may support endurance, reaction time, and perceived effort. The effect sizes are real but modest, and habitual use blunts the response considerably. Worth knowing if you are drinking three cups before your workout and wondering why it stopped working.

Nutritional completeness matters too, especially for men over 30 who may not be eating as carefully as they think. Yeung et al. (2022) found that a nutritionally complete oral supplement powder improved nutritional outcomes in free-living adults at risk of malnutrition — a reminder that substrate deficiency is often the real "energy problem" nobody is addressing.

What is biologically happening: the mechanisms worth understanding

When people say they want "more energy", they usually mean one of three different things. They want better physical output. They want less mental fog. Or they want to stop feeling like they need a nap at 3pm. These are distinct biological problems with distinct mechanisms.

ATP resynthesis and creatine phosphate

Physical output at high intensity depends on the phosphocreatine system. During short, explosive efforts — sprinting, heavy lifting, anything lasting under about ten seconds — your muscles rely on stored phosphocreatine to rapidly resynthesize ATP. Creatine supplementation may increase the phosphocreatine pool available in skeletal muscle, which is why the registered claim specifically refers to successive bursts of high-intensity exercise rather than endurance work. The distinction matters. If you are running a marathon, creatine is not your primary lever. If you are doing repeated sets of heavy compound movements, the evidence is considerably more relevant.

Cellular energy metabolism and Vitamin C

Vitamin C's role in energy metabolism is less direct but still meaningful. It contributes to normal energy-yielding metabolism partly through its role in carnitine biosynthesis — carnitine is required for the transport of long-chain fatty acids into mitochondria for beta-oxidation. Without adequate Vitamin C, this process may be less efficient. Vitamin C also contributes to the protection of cells from oxidative stress, which accumulates with exercise and age. These are not dramatic effects; they are the kind of foundational chemistry that keeps the engine running properly rather than making it suddenly faster.

Amino acids: glycine and taurine

Glycine and taurine appear in several energy-adjacent formulas, including my own. Taurine is found in high concentrations in skeletal muscle and the brain, and research into its physiological roles is ongoing — but large-scale human trials demonstrating a direct effect on energy output are limited, and I would not make that claim. Glycine has been studied in the context of sleep quality and cognitive function, and some preliminary research is interesting, but again, the human data on this is thin and I would be overstating it to claim it is an established energy ingredient. Both are included in KōJō Daily Formula at 2000mg each, primarily for their broader physiological roles rather than acute energy effects.

Dosing: what the clinical evidence actually supports

Doses matter enormously and most energy powders either under-dose the ingredients that have evidence or over-dose the ones that do not.

For creatine monohydrate, the most studied protocol in the literature is a maintenance dose of 3–5g per day following an optional loading phase of 20g per day (split across four doses) for five to seven days. The loading phase saturates muscle stores faster; skipping it and using 5g daily achieves the same endpoint in roughly four weeks. KōJō Daily Formula contains 5000mg of micronised creatine monohydrate — that is the upper end of the daily maintenance dose used in most RCTs, in a form that may dissolve more readily than standard creatine.

For Vitamin C, the UK recommended nutrient intake is 40mg per day, but doses used in studies examining performance and oxidative stress tend to run higher — typically 200–1000mg. The formula contains 500mg, which sits comfortably within the range studied in the literature and well below the 2000mg upper tolerable intake level set by the European Food Safety Authority.

For caffeine, if you are using a caffeinated energy powder, the doses showing performance effects in the literature generally range from 3–6mg per kilogram of body weight. For an 80kg man, that is 240–480mg. Most pre-workout products sit somewhere in this range. The issue is that many men are already consuming 200–300mg from coffee before they add a supplement — and the combined dose can affect sleep quality. If you are dealing with high cortisol insomnia, late-day caffeine is often the first thing worth addressing before reaching for another supplement.

Spendlove et al. (2016) analysed the dietary intake of competitive bodybuilders and found that even in a highly supplement-aware population, micronutrient gaps were common — suggesting that foundational nutrition, not exotic ingredients, is where most of the opportunity lies.

The polyphenol extracts: interesting but not established

Aged garlic extract, olive leaf extract, grape seed extract, and pine bark extract appear in various energy and performance formulas. I include some of them in KōJō Daily Formula, so I should be transparent about where the evidence sits.

Aged garlic extract has been studied for cardiovascular and antioxidant effects. Research is ongoing, and large-scale human trials specifically examining energy output are limited. The human data on this is thin and I would be overstating it to claim it is a direct energy ingredient.

Olive leaf extract contains oleuropein and hydroxytyrosol, which have been studied for their antioxidant properties. Pallauf et al. (2018) reviewed flavonoid-class compounds including polyphenols in model organisms and found signals worth investigating further. Whether those signals translate to meaningful effects in middle-aged men taking a daily powder is genuinely unclear. Research is ongoing.

Grape seed extract and pine bark extract are both sources of oligomeric proanthocyanidins (OPCs). Some studies suggest these compounds may have antioxidant properties in humans, but large-scale RCTs with energy-specific endpoints are limited. I include them at 200mg and 150mg respectively — doses in the range used in preliminary human studies — but I am not going to tell you they will make you feel more energetic. That would be a claim the evidence does not support.

Powder format: does it actually matter?

There is a practical reason why creatine is almost always sold as a powder rather than a capsule. At 5g per dose, fitting it into a capsule format would require ten or more capsules per serving. Powder dissolves in water, which makes the dose practical.

Beyond convenience, some research suggests that dissolved creatine may be absorbed slightly more readily than capsule form, though the difference in steady-state muscle creatine levels is likely small. Yeung et al. (2022) used a powder-format oral supplement in their nutritional outcomes study, noting that powder formulations allowed for flexible dosing — relevant when you are trying to match clinical doses rather than a manufacturer's convenient serving size.

Stability is a separate consideration. Razafindralambo et al. (2020) used thermophysical fingerprinting to assess the stability of powder-based products, highlighting that moisture and temperature affect active compound integrity. Practically: keep your powder sealed, store it away from heat, and do not leave the scoop in the tub.

What men over 30 specifically need to think about

After 30, a few things shift that are directly relevant to the energy supplement conversation.

Phosphocreatine resynthesis rates may slow slightly with age. Muscle creatine content tends to decline over time, which is one reason the evidence for creatine supplementation in older adults is actually quite strong — arguably stronger than in younger athletes who may already have higher baseline stores.

Oxidative stress accumulates. The mitochondrial efficiency that felt effortless at 22 requires more active support by 35. Vitamin C contributes to the protection of cells from oxidative stress — this registered claim is relevant to anyone doing regular exercise, which generates reactive oxygen species as a byproduct of energy production.

Sleep quality often deteriorates. Engelen et al. (2024) examined functional and metabolic effects of omega-3 supplementation, noting the interconnection between metabolic health, body composition, and energy regulation — factors that tend to drift in the wrong direction after 30 without deliberate attention. Poor sleep is often the root cause of the fatigue that drives men towards energy supplements in the first place. No powder fixes that.

Dietary gaps are common. Thomson et al. (2022) reviewed nutritional interventions in adults at nutritional risk and found that targeted supplementation could address specific gaps — but identifying those gaps first is essential. A blood panel is more useful than a shopping trip.

Frequently asked questions

Does creatine powder actually give you more energy day-to-day?

Not in the way most people mean. Creatine increases physical performance in successive bursts of short-term, high intensity exercise — that is the registered claim, and it is specific to high-intensity work. It is not a general stimulant. If you are looking for improved output in the gym or on the pitch, the evidence is solid. If you want to feel less tired at your desk, creatine is probably not your answer.

Is caffeine the most effective ingredient in an energy powder?

For acute performance, probably yes. Lowery et al. (2023) summarise a strong body of literature showing caffeine may support endurance, reaction time, and perceived effort. The catch is tolerance — regular use may reduce the response considerably. Cycling intake and keeping doses under 400mg per day is the sensible approach.

How long does it take for an energy supplement powder to work?

It depends entirely on the ingredient. Caffeine may produce effects within 30–60 minutes. Creatine requires consistent daily dosing over several weeks to saturate muscle stores — there is no acute effect from a single serving. Vitamin C works as part of ongoing metabolic function rather than as an acute stimulant. Expect weeks, not minutes, for the ingredients with the strongest evidence base.

Are energy supplement powders safe for men over 30?

The ingredients with the strongest evidence — creatine monohydrate and Vitamin C at established doses — have well-characterised safety profiles in healthy adults. Spendlove et al. (2016) note that even in supplement-heavy populations, the primary risks tend to come from excessive stimulant use rather than foundational nutrients. Always check with your GP if you have existing health conditions.

What should I look for on the label of an energy supplement powder?

Specific ingredient doses — not proprietary blends that hide them. Registered health claims where they exist. No vague "energy matrix" language. Yeung et al. (2022) highlight that dose transparency in supplement powders is directly linked to predictable nutritional outcomes. If a label will not tell you how much of each ingredient is in a serving, that is a red flag worth taking seriously.

Can an energy supplement powder help with afternoon fatigue?

Possibly, but the cause matters more than the solution. Afternoon fatigue in men over 30 is often linked to poor sleep, blood sugar fluctuation, or inadequate protein intake — none of which a powder fixes directly. Vitamin C contributes to the reduction of tiredness and fatigue as a registered claim, but that refers to adequate intake supporting normal function, not a dramatic pick-me-up. Investigate the root cause first.

My honest take

I started building KōJō because I was frustrated with the energy supplement category. Not because the ingredients were dangerous — most are not — but because the claims were so consistently disconnected from what the evidence actually showed. Neon tubs promising to make you feel like a different person. Proprietary blends hiding doses behind trademarked names. Ingredients at 50mg when every study showing an effect used 500mg.

The honest position is this: if you are a man over 30 doing regular high-intensity exercise, creatine monohydrate at 3–5g per day is probably the most evidence-backed addition you can make to a powder-format supplement. The data is strong, the mechanism is understood, and the registered claim is specific and accurate. Vitamin C at an adequate dose supports normal energy-yielding metabolism — not dramatically, but consistently, and that matters over years rather than days.

Everything else in the energy powder category — the polyphenols, the amino acid blends, the botanical extracts — sits in a spectrum of "interesting but not established" to "almost certainly underdosed and overhyped." I include some of them in my own formula because the preliminary research is genuinely interesting and the safety profiles are reasonable. But I am not going to tell you they will change how you feel by Tuesday. That would be dishonest.

What I have noticed personally, after about eighteen months of consistent daily use, is that the cumulative effect of getting the basics right — adequate creatine, adequate Vitamin C, reasonable sleep, consistent training — produces something that feels like more energy. But I cannot isolate which variable is doing the work. Neither can most of the studies, frankly. The body is not a controlled trial.

If you are sleeping badly, no powder will fix that. If you are under-eating protein, no powder will fix that. If you are stressed to the point where cortisol is disrupting your sleep — something I have written about separately in the context of high cortisol insomnia — the answer is not a bigger scoop of anything.

Start with the ingredients that have registered claims and established doses. Be sceptical of anything that cannot tell you exactly how much of each ingredient is in a serving. And remember that "energy" is usually a downstream symptom of something more fundamental — sleep, nutrition, stress, movement — that no supplement powder addresses at the root.

That is where I land on this. Not cynical about the category — some of it is genuinely useful. Just honest about where the evidence ends and the marketing begins.

This article is for informational purposes only and does not constitute medical advice. Consult your healthcare provider before starting any supplement regimen.

References (8 studies)

1. Lowery et al. (2023) — International society of sports nutrition position stand: coffee and sports performance. PMID 37498180.

2. Thomson et al. (2022) — Oral nutritional interventions in frail older people who are malnourished or at risk of malnutrition: a systematic review. PMID 36541454.

3. Spendlove et al. (2016) — Dietary Intake of Competitive Bodybuilders. PMID 25926019.

4. Engelen et al. (2024) — Functional and metabolic effects of omega-3 polyunsaturated fatty acid supplementation and the role of β-hydroxy-β-methylbutyrate. PMID 39181037.

5. Razafindralambo et al. (2020) — Thermophysical Fingerprinting of Probiotic-Based Products. PMID 31292519.

6. Yeung et al. (2022) — A Nutritionally Complete Oral Nutritional Supplement Powder Improved Nutritional Outcomes in Free-Living Adults at Risk of Malnutrition. PMID 36141627.

7. Pallauf et al. (2018) — A literature review of flavonoids and lifespan in model organisms. PMID 27609098.

8. Gao et al. (2021) — Dynamic interaction mechanism of environment, microorganisms, and functions in anaerobic digestion of food waste with mature leachate. PMID 34332439.

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