Feeling constantly wired and tired? Many people searching for supplements for burnout are looking for real, lasting support—not just a quick energy fix. Burnout isn’t just stress. It’s a full-body signal that your nervous system, hormones, and energy reserves need attention. Whether you’re juggling work, caregiving, or just trying to stay afloat, chronic exhaustion can quietly build until it feels like you’ve hit a wall.
What Burnout Actually Does to Your Hormones, Brain, and Mood
Understanding what burnout actually does to your body can help you stop blaming yourself and start supporting the systems that are stretched too thin. When your nervous system, hormones, and brain chemistry are all out of sync, your energy dips—and your resilience does, too.
So what is burnout? It’s a state of long-term, unresolved stress that impacts your whole being. It often creeps in slowly, disguising itself as just being “busy” or “stressed out,” until you realize you’ve been running on empty for months.
It can show up differently for everyone, but there are common patterns we see often, especially in those juggling multiple roles.
Common Signs of Burnout
When stress is constant and your body has no time to recover, symptoms start stacking up. These are some of the most common signs that your body is deep in burnout mode:
- Fatigue that lingers even after rest
- Mental fog or forgetfulness
- Low motivation and decreased productivity
- Mood changes—irritability, sadness, anxiety
- Trouble falling or staying asleep
- Frequent colds or slow recovery
How Burnout Affects the Body
What’s happening behind the scenes is just as important as what you feel. Chronic stress from burnout has downstream effects on almost every system in your body.
Your adrenal glands, which manage your stress hormones (like cortisol), can become dysregulated. This throws off your body’s natural rhythms like your sleep, energy, appetite, and mood all shift.
Burnout can also:
- Disrupt your HPA axis, the hormonal feedback loop that regulates stress
- Slow down thyroid function, which controls metabolism and energy
- Decrease mitochondrial function, so your cells literally can’t make enough energy
- Alter levels of neurotransmitters like dopamine and serotonin, affecting mood, focus, and emotional regulation
When these systems are stretched thin for too long, your body shifts into survival mode. That’s why everything—from digestion to libido to memory—can feel off.
Food First: How Nutrition Helps You Heal from Burnout
Long-term stress uses up key nutrients at a much faster rate than you can typically replenish through diet alone. And even when you’re doing your best to eat well, burnout can interfere with how you digest, absorb, and actually use those nutrients.
What you eat can either slow your healing or deeply support it. Nourishing your body with the right foods and nutrients is one of the most foundational places to start.
How Burnout Drains Key Nutrients
Burnout changes your biochemistry. The stress response activates your adrenal glands, increases inflammation, and demands constant energy from your system. Over time, this depletes a few specific nutrients that play a major role in how you feel, think, and function.
A few of the most commonly depleted include:
- Magnesium – supports relaxation, sleep, and stress resilience
- B vitamins (especially B5, B6, B12) – essential for energy metabolism and adrenal health
- Vitamin C – used up during stress to regulate cortisol
- Zinc – key for immunity, mood balance, and nervous system function
Even mild deficiencies in these can make your symptoms feel worse, and make recovery take longer than it needs to.
Blood Sugar, Mood, and Energy
When your blood sugar is swinging up and down all day, your energy, mood, and focus tend to follow. Burnout often comes with cravings (especially for sugar or caffeine), but relying on quick fixes can exhaust your adrenals even more.
One of the most effective things you can do: stabilize your meals. Prioritize protein, healthy fats, and fiber-rich carbs to keep your blood sugar balanced and energy steady.
Inflammation, Oxidative Stress, and Brain Fog
Burnout isn’t just a “stress” issue, it’s also an inflammation issue. Chronic stress ramps up oxidative stress in the body, which can lead to more fatigue, slower recovery, and even hormone imbalances. This is where nutrient-dense, anti-inflammatory foods shine: think colorful vegetables, berries, omega-3s, and plenty of hydration.
These support cellular repair and help your brain and body feel more clear, steady, and resilient again.
Nutrition as the Foundation of Recovery
No supplement can replace a nutrient-rich, healing diet. And at the same time, supplements can play a helpful role—especially when your system is already depleted. But they work best when you’ve created a nutritional foundation that supports your nervous system, hormones, and energy production every single day.
hol+ Support for Burnout and Chronic Fatigue
At hol+, we take burnout seriously, because we know how it impacts every part of your life. Our approach starts with a deep dive into your body’s nutrient status, stress response, gut health, and hormonal patterns. Then, when necessary, we create a customized nutritional strategy to help you build energy from the inside out.
We use:
- Functional lab testing to uncover nutrient depletions and hidden imbalances
- Meal guidance tailored to support your nervous system and stabilize blood sugar
- Supplement plans built around your unique biology—not a one-size-fits-all solution
- Ongoing support so your recovery feels supported, practical, and sustainable
Whether you’re deep in burnout or just beginning to feel the signs, nutrition is a powerful way to reclaim your energy—and we’re here to help you start.
Top Supplements to Restore Energy Naturally
When your energy feels like it’s running on fumes, every little task can feel like a mountain. While rest and nourishment always come first, certain nutrients can offer an extra layer of support—especially when your body’s been depleted for a while.
B-Complex Vitamins: The Spark Plugs of Energy
When you’re under stress, your body burns through B vitamins quickly, especially B5 and B12. These vitamins are essential for everything from mitochondrial function to neurotransmitter production. A high-quality, methylated B-complex can gently help restore mental clarity and energy levels by fueling your nervous system and supporting adrenal recovery.
CoQ10 or Ubiquinol: Cellular Recharge Support
CoQ10 is found in every cell of your body, and it plays a major role in producing ATP—your body’s energy currency. If you’ve been feeling run-down or your energy dips by mid-afternoon, CoQ10 (or its more bioavailable form, ubiquinol) can help bring that cellular energy back online.
Magnesium Glycinate or Malate: Calm Energy from Within
Magnesium is like a calming blanket for your entire system. When you’re low in it—which is incredibly common during stress—everything feels harder: sleep, focus, mood, and muscle function. Glycinate and malate forms are especially supportive for the nervous system and adrenal glands.
You might benefit if:
- You feel wired but tired
- Sleep is shallow or disrupted
- You experience muscle tension or headaches
For those looking for a gentle, highly absorbable form, we love Metagenics Magnesium Glycinate. It features magnesium bis-glycinate, a chelated form known for excellent absorption and digestive ease. A great option if you’re working on nervous system support or calming the body without sedating it. Want to give it a try? You can shop it here.
L-Carnitine: Fuel Delivery for Fatigue Relief
This amino acid helps shuttle fatty acids into your mitochondria, where they get turned into usable energy. L-carnitine can support both mental sharpness and physical stamina—great for those who feel like their energy disappears halfway through the day.
Adaptogenic Herbs: Whole-System Rebalancers
Adaptogens are nature’s stress whisperers. They help your body recalibrate and become more resilient to physical, mental, and emotional stress. Each one has its own personality, some energize, some calm, and others do both depending on what your body needs.
Some of our favorites include:
- Ashwagandha – great for evening calm and cortisol balance
- Rhodiola – energizing without being overstimulating
- Eleuthero – supports stamina and immune health
These herbs are best used consistently over time. Many people feel a noticeable difference in focus, resilience, and energy within a few weeks.
Top Supplements to Improve Mental Clarity and Focus
There’s something uniquely frustrating about feeling like your brain is lagging behind your to-do list. Whether you’re pushing through deadlines or just trying to remember where you left your keys, mental clarity is essential. When stress, hormones, or nutrient depletion build up over time, your focus can fade even if you’re technically “rested.”
That’s where the right supplements can gently step in. These work with your body to rebuild resilience, support brain chemistry, and help you feel more like yourself again. Here are some of our favorite options for supporting clear, focused energy.
L-Theanine
L-Theanine is one of those ingredients that feels like a deep exhale for your brain. Naturally found in green tea, it calms without sedating and sharpens focus without overstimulation.
You might love it if:
- Your thoughts feel jumpy or scattered
- You work under pressure and need calm focus
- You’re sensitive to caffeine or want a more balanced brain boost
For those looking to incorporate this into their routine, we love Integrative Therapeutics L-Theanine. It’s a gentle, clean formula designed to promote natural relaxation without causing drowsiness. Free from the grogginess that can come with other calming agents, it supports a calm, alert state throughout the day, and can be a great ally in managing everyday stress. Interested? Shop it here.
Phosphatidylserine
Phosphatidylserine is a phospholipid—a type of fat molecule—that helps keep cell membranes in the brain healthy and responsive. It supports memory recall and is often used to buffer cortisol spikes that come with chronic stress. Many people notice improvements in recall, word-finding, and even emotional reactivity when using this supplement consistently. It’s especially useful for brain fog that worsens under pressure or after long days.
Omega-3 Fatty Acids (EPA & DHA)
Your brain is made up of nearly 60% fat, and omega-3s are among the most important for mental function. EPA and DHA reduce neuroinflammation and help neurons communicate more smoothly. They’ve been shown to support attention, memory, and even mood regulation. If you’re dealing with mental fatigue and sluggish processing, omega-3s can offer steady nourishment that builds up over time. High-quality fish oil is the most researched source, but algae-based versions are great for plant-based lifestyles.
N-Acetyl-L-Tyrosine (NALT)
NALT is a more absorbable form of the amino acid L-tyrosine. It serves as a precursor to dopamine, the brain chemical tied to motivation, focus, and mood stability. This supplement can be helpful if you’re feeling flat, unmotivated, or easily distracted. It’s often used in functional medicine for people recovering from burnout or long-term stress, when dopamine levels tend to dip. It works well alongside adaptogens and B vitamins for an even deeper effect.
Lion’s Mane Mushroom
Lion’s Mane is a medicinal mushroom celebrated for its effects on neurogenesis (the brain’s ability to grow and repair new nerve connections). It’s rich in compounds that support cognitive regeneration and long-term clarity, making it a favorite for both focus and brain longevity. People often describe Lion’s Mane as offering a “clean focus” without any wired or jittery feelings. It’s also known to support mood, memory, and nervous system repair over time.
Start Rebalancing with hol+
Burnout has a way of creeping in quietly, then hitting all at once. One day you’re powering through, the next you’re dragging yourself out of bed, craving sleep that doesn’t refresh, and wondering why your focus has vanished. At hol+, we’ve seen how deeply burnout affects not just energy, but hormones, mood, digestion, and even your sense of self. And we’ve created a recovery program to actually support healing from the inside out.
Our program is built on the understanding that burnout isn’t just about stress. It’s a complex interplay between your nervous system, hormones, gut, brain chemistry, and energy metabolism. A one-size-fits-all supplement isn’t going to fix that. You need something smarter, gentler, and personalized.
Why One-Size-Fits-All Supplements Don’t Work for Burnout
Burnout shows up differently in each person. For some, it looks like wired anxiety and racing thoughts. For others, it’s flatlined motivation and constant fatigue. That’s why we always start with a deep dive into what your body is actually experiencing.
Some of the imbalances we commonly see include:
- High or low cortisol patterns
- Blood sugar instability
- Hormonal fluctuations (estrogen, progesterone, thyroid)
- Neurotransmitter imbalances (dopamine, serotonin)
- Gut inflammation or microbiome disruption
Trying to guess your way through supplements can make things worse or delay recovery. At hol+, we take the guesswork out.
Our Functional Testing and Root-Cause Tools
We use comprehensive testing to uncover what your body truly needs:
- DUTCH hormone panels to assess adrenal function and hormone metabolism
- Saliva testing for daily cortisol and DHEA patterns
- ACTH stimulation testing for adrenal responsiveness
- Micronutrient panels to identify depletions from chronic stress
- Mitochondrial assessments to check energy production at the cellular level
This allows us to create a treatment plan that’s custom to your physiology, your symptoms, and your healing pace.
Your Personalized Recovery Path
Once we understand your system, we build a recovery plan tailored to you. At hol+, we look deeper than the symptoms. We explore how your hormones, nervous system, nutrition, sleep, and energy production are all connected. Because recovery happens when your body feels safe, nourished, and supported.
We use functional testing to uncover exactly where your imbalances live. Whether it’s cortisol fluctuations, nutrient depletion, or mitochondrial dysfunction, we build a plan that meets you right where you are.
A Team That Actually Gets It
Our integrative team is made up of functional medicine practitioners, licensed acupuncturists, clinical nutritionists, and coaches who specialize in energy repair. We understand the science, but we also hold space for your lived experience. We’re here to support you with deep knowledge, practical steps, and gentle encouragement.
The First Step Toward True Burnout Recovery
Burnout recovery is rarely about quick fixes, it needs to focus on restoring balance in the systems that have been stretched too thin for too long. The right supplements for burnout can play a powerful role in rebuilding that foundation, especially when they’re used as part of a personalized, root-cause approach. From calming magnesium to energizing adaptogens, every nutrient has a role to play in helping your body feel supported again.
At hol+, we look at the whole picture—your stress load, your hormone patterns, your sleep, and your daily demands—to create a plan that truly works for your body. If you’re ready for support that’s as dynamic as your life, we’d love to meet you. Schedule your consultation today.
FAQs
What are the most effective supplements for burnout recovery?
The most supportive supplements for burnout tend to include magnesium (especially glycinate or malate), B-complex vitamins, adaptogenic herbs like ashwagandha or rhodiola, and CoQ10. These help calm the nervous system, regulate cortisol, and support energy production. It’s best to choose formulas that are well-absorbed and ideally guided by your unique needs.
Can supplements for burnout help with brain fog and fatigue?
Yes, they can. Burnout often affects mitochondrial energy and neurotransmitter balance, both of which impact focus and stamina. Nutrients like B12, acetyl-L-carnitine, and L-theanine can help clear brain fog, while CoQ10 and adaptogens help restore natural energy.
Are supplements for burnout safe to take long term?
Many are, especially when used under the guidance of a practitioner. Vitamins and adaptogens can safely support your body through recovery and even help maintain resilience afterward. Still, it’s always smart to reassess your needs every few months to make sure you’re getting what your body actually needs.
Should I take supplements for burnout even if I eat a healthy diet?
If you’re dealing with burnout symptoms, supplementation can offer concentrated, therapeutic doses your body might not be getting through food alone. Stress depletes nutrients faster, so even a clean diet may not be enough to keep up during recovery.
What makes hol+’s approach to supplements for burnout different?
We look at the entire picture—your hormone levels, stress response, gut health, and nutrient status—before making any supplement recommendations. This means you’re never guessing or wasting time. We only suggest what your body truly needs to heal.
Can I book a consultation just to talk about supplements for burnout?
Absolutely. Many of our clients start here. If you’re overwhelmed with choices or unsure where to begin, we’ll walk you through it. We can test, evaluate, and build a supplement plan that fits your lifestyle and symptoms.