Supplements for energy
Iron, B12, CoQ10, and where 'energy' supplements actually help.
True nutritional fatigue typically traces to iron deficiency (test ferritin first), B12 deficiency (especially after 50 or on metformin/PPI), or vitamin D deficiency. CoQ10 ubiquinol helps statin-related fatigue and muscle aches. Caffeine 3–6 mg/kg has the most consistent acute energy data. Adaptogens (rhodiola, ashwagandha) help adaptation to chronic stress more than acute energy. Avoid: pre-workout stimulant blends with proprietary formulas — many contain undisclosed amphetamine analogues.
Evidence summary
The numbers on the cards are the same composite as the supplement pages: efficacy, safety, research, onset, cost, and drug-interaction ratings, from 20 to 100. The strongest records on this page are Vitamin B1 (Thiamine), Vitamin B2 (Riboflavin low-dose), and L-Theanine + caffeine (cognitive stack). A higher score is a stronger record in the database, not a personal recommendation.
Who should be careful
- Pregnancy, breastfeeding, children, and anyone taking a prescription drug should talk with a clinician before using this list.
- Do not stack products from this list that sedate, thin the blood, or lower blood sugar with medicines that do the same thing.
Comparisons and topic guides
86
Vitamin B1 (Thiamine)
86
Vitamin B2 (Riboflavin low-dose)
86
L-Theanine + caffeine (cognitive stack)
80
Vitamin B12
80
L-Carnitine
74
Niacinamide (nicotinamide)
74
B-complex (balanced)
72
MCT oil (medium chain triglycerides)
71
Beta-Alanine
71
Magnesium malate
70
Iron
70
Riboflavin (Vitamin B2)
70
Phosphorus
70
Adenosylcobalamin (dibencozide)
69
CoQ10 (Ubiquinol)
69
Caprylic acid (C8 MCT)
69
Capsinoids (CH-19 sweet pepper)
68
Taurine
68
Pantothenic acid (Vitamin B5)
67
Theacrine (TeaCrine)
67
Bilberry extract
52
Schisandra (Schisandra chinensis)
66
Moringa oleifera
Educational reference, not medical advice. Discuss any supplement change with a qualified clinician before acting on this list.