What tablet gives you more energy? Understanding supplements and diet

January 1, 2026 •

4 min read

According to a 2023 narrative review, ingredients like ashwagandha may help boost energy levels by improving sleep and reducing stress. For those asking, 'What tablet gives you more energy?' the answer is complex and depends largely on individual needs and deficiency levels, with several vitamins and compounds playing vital roles in energy production.

Quick Summary

This article examines various vitamins and supplements purported to boost energy, including B12, iron, CoQ10, and adaptogens like ashwagandha. It details how these compounds function, their potential benefits, and important safety considerations for anyone looking to increase their vitality through supplementation. A comprehensive comparison table helps illustrate the differences.

Key Points

B Vitamins for Metabolism: B vitamins, particularly B12, help convert food into energy, making tablets effective for those with a deficiency.
Iron for Oxygen Transport: Fatigue from iron-deficiency anemia can be treated with iron tablets, but professional medical guidance is crucial due to toxicity risks.
Vitamin D for Mood and Muscles: A lack of vitamin D is linked to fatigue; supplements can help improve energy levels, but moderation is key to avoid toxicity.
Coenzyme Q10 for Cells: This antioxidant aids cellular energy production and may reduce fatigue, especially for individuals with chronic health issues.
Caffeine and L-theanine for Focus: The combination of caffeine for stimulation and L-theanine for calm alertness offers a balanced approach to boosting mental energy.
Adaptogens for Stress-Related Fatigue: Herbal supplements like ashwagandha can combat fatigue by helping the body manage stress and improving sleep quality.
The Need for Professional Advice: Always consult a healthcare provider before taking energy tablets, as dosage and safety can vary greatly depending on the individual.

Feeling tired and fatigued has become a new normal for many people struggling with hectic modern lifestyles. While a balanced diet, regular exercise, and proper sleep are the cornerstones of maintaining high energy levels, some people turn to energy tablets to address persistent fatigue. This article explores some of the most common tablets and ingredients marketed for energy, their scientific backing, and associated safety warnings.

Vitamins: The Foundational Energy Helpers

B Vitamins (Especially B12)

B vitamins are essential for converting the food you eat into usable energy. A deficiency in B vitamins, particularly B12, can lead to fatigue, muscle weakness, and foggy thinking. Vegans, older adults, and those with certain gastrointestinal issues may be at a higher risk of B12 deficiency. Taking a B-complex tablet can help address a deficiency, though it will not provide extra energy to those with sufficient levels since they are water-soluble.

Iron

Iron is vital for making hemoglobin, a protein in red blood cells that carries oxygen to your body's tissues. A key sign of iron-deficiency anemia is feeling fatigued, and a supplement can help if you are deficient. Women, vegetarians, and those with blood loss are more likely to have low iron. It is crucial to have your iron levels tested by a healthcare professional, as too much iron can be toxic.

Vitamin D

Known as the "sunshine vitamin," Vitamin D deficiency is also a recognized cause of fatigue. It plays a role in muscle function and can influence mood and motivation. Supplements can be beneficial for those with low levels, especially during winter months when sun exposure is limited. However, as a fat-soluble vitamin, excessive intake can lead to toxicity, so medical advice is recommended.

Coenzyme Q10 (CoQ10)

CoQ10 is an antioxidant that exists naturally in the body and helps cells produce energy. Studies suggest that CoQ10 supplementation can reduce fatigue, particularly in people with chronic conditions. It is generally considered safe, but may cause mild side effects like digestive upset.

Compounds for Performance and Resilience

Caffeine with L-theanine

Caffeine is a well-known stimulant that boosts energy and alertness. Taking it in tablet form with L-theanine, an amino acid found in tea, may help improve cognitive function and attention while reducing some of the negative side effects of caffeine, such as anxiety and jitters. A safe daily intake for healthy adults is generally up to 400 mg.

Ashwagandha

As an adaptogenic herb, ashwagandha helps the body manage stress, which is a major contributor to fatigue. By reducing anxiety and improving sleep quality, it can indirectly increase energy levels. However, some studies on its direct effect on energy are mixed. Ashwagandha can cause side effects and interact with certain medications, so consultation with a doctor is necessary.

Creatine

Primarily used by athletes, creatine is an amino acid that helps muscles produce energy during short bursts of high-intensity exercise. It has also shown promise in improving mental fatigue and cognition. For many people, adequate creatine is obtained from red meat and fish, but supplements can enhance stores for better performance.

Comparison of Popular Energy-Boosting Tablets


Ingredient	Primary Mechanism	Best For	Considerations
B Vitamins	Metabolism support; converting food to energy.	Correcting deficiencies, especially for vegans and older adults.	Water-soluble; excess is excreted. Effectiveness is tied to existing deficiency.
Iron	Oxygen transport via red blood cells.	Combating fatigue from iron-deficiency anemia.	Needs doctor's supervision due to toxicity risk with over-supplementation.
Vitamin D	Muscle function, mood regulation, and inflammation.	People with low vitamin D levels or limited sun exposure.	Fat-soluble; risk of toxicity with excessive intake.
Coenzyme Q10	Cellular energy production, antioxidant properties.	Reducing fatigue, especially in those with chronic conditions.	Generally safe, but can interact with some medications.
Caffeine + L-theanine	Stimulant effect with calming amino acid.	Enhancing alertness and focus, minimizing jitters.	Pay close attention to overall daily caffeine intake from all sources.
Ashwagandha	Adaptogenic; helps manage stress and anxiety.	Reducing fatigue from stress and anxiety.	Possible side effects and drug interactions; effectiveness on energy can be indirect.

The Risks and Importance of Professional Advice

It is crucial to approach energy tablets with caution. The FDA does not regulate dietary supplements with the same rigor as prescription medications. This means a product may not always contain what is listed on the label. Furthermore, while certain ingredients are beneficial for specific deficiencies, megadosing or taking supplements when they are not needed can lead to adverse effects.

For example, excessive caffeine can cause jitteriness, anxiety, and heart palpitations, with high doses potentially leading to more severe health issues. High doses of some B vitamins can also cause unwanted effects, while too much iron can be toxic. Always consider your overall caffeine intake from all sources, including coffee, tea, and other products.

Before starting any new supplement regimen, especially for energy-related concerns, consulting a healthcare provider is highly recommended. A doctor can perform tests to identify potential deficiencies, rule out underlying medical conditions causing fatigue, and help you determine a safe and effective course of action.

Conclusion

There is no single "best" tablet for energy that works for everyone. The most effective approach is to identify and address the root cause of your fatigue, often through proper nutrition, sleep, and exercise. For those with diagnosed deficiencies, targeted tablets containing B vitamins, iron, or vitamin D can provide a significant energy boost. Other compounds like CoQ10, ashwagandha, and caffeine with L-theanine offer additional benefits for cellular function, stress reduction, and alertness. Always prioritize a healthy lifestyle and seek professional medical advice to ensure supplements are used safely and effectively. For further information, consider consulting resources like the Office of Dietary Supplements at the National Institutes of Health.

Frequently Asked Questions

There is no single best tablet for all women; it depends on the cause of fatigue. Since women are more susceptible to iron deficiency, an iron supplement might be effective if blood tests confirm low levels. A B-complex vitamin can also help ensure proper energy metabolism. Always consult a doctor to identify the root cause.

No, energy tablets are meant to supplement, not replace, a healthy diet, adequate sleep, and regular exercise. Lifestyle habits remain the most fundamental and effective ways to maintain consistent energy levels.

Caffeine pills are generally safe in moderation for healthy adults, typically up to 400 mg daily. However, they are highly concentrated, making it easier to consume too much and risk side effects like anxiety, jitters, and a rapid heartbeat. It is critical to monitor your total daily caffeine intake from all sources.

Side effects vary by ingredient. Caffeine can cause anxiety and heart palpitations. Excessive iron can lead to gastrointestinal issues. High doses of fat-soluble vitamins like D can cause toxicity. It's important to read labels and be aware of your total intake.

Adaptogens like ashwagandha don't provide a direct, stimulant-like energy boost. Instead, they help the body manage stress and anxiety more effectively. By reducing stress levels and potentially improving sleep, they can indirectly contribute to feeling more energized and resilient.

It is not recommended to take multiple energy supplements without consulting a healthcare provider. Many ingredients, like different B vitamins or stimulants, are often combined in products. Combining them could lead to excessive intake, interaction issues, and a higher risk of side effects. A professional can advise on safe combinations.

Natural methods to boost energy include prioritizing 7-9 hours of quality sleep, staying hydrated, eating a balanced diet with regular meals, managing stress through techniques like meditation, and engaging in regular physical activity. Sunlight exposure can also help regulate your body's natural energy cycles.