5 Supplements to Avoid If You Want More Energy

Do you feel tired all the time? If so, you’re not alone! According to the Centers for Disease Control and Prevention, roughly 14% of adults say they’re extremely tired (or exhausted!) most of the time, especially women. Of course, lots of factors—like diet, stress, work, family commitments and sleep—can all play a role. However, there’s one sneaky culprit that can be easy to overlook, namely supplements. In fact, many popular supplements that many of us take to boost energy may, paradoxically, be draining it. And others may give you a quick fix, but have dangerous side effects.

If you’re taking a supplement for more energy, or are thinking about it, read on. Here are the supplements nutrition experts recommend avoiding, plus quick, easy tips to naturally support your energy, no pill popping required!

1. Ashwagandha 

If you’re taking ashwagandha in the morning and wondering why you’re dragging all day, the timing of your supplement could be the reason, says Jessica Cording, M.S., RD, CDN.  “Ashwagandha is primarily used as an adaptogen to help the body cope with stress, and it’s known for its calming effect. Taking it during the daytime could make someone feel drowsy,” she explains. That doesn’t mean you have to toss it entirely. If you’re tired during the day because you have difficulty sleeping, consider taking ashwagandha at night to promote relaxation before bed instead, she says.

2. Chamomile 

There’s a reason so many people like to sip a calming cup of chamomile tea before bed. Chamomile is rich in bioactive components, called flavonoids and terpenoids, which may promote better sleep. “Regular use can lead to subtle daytime drowsiness and decreased cognitive alertness,” says Patricia Bannan, M.S., RDN. “For individuals aiming to feel more energized and mentally sharp, chamomile works against that goal by promoting biochemical relaxation rather than stimulation.” While you may want to avoid chamomile during the day, if it helps lull you to sleep in the evening, go for it. 

3. Green Tea Extract

Unlike ashwagandha and chamomile, green tea extract may give you the kick you’ve been looking for. Trouble is, its side effects can be problematic and potentially dangerous. “Compared to drinking green tea, which offers a range of antioxidants and other protective compounds, green tea extract supplements tend to be very concentrated,” says Cording. “This can lead to side effects like jitters, gut issues and sleep disturbance.” What’s more, research has found that high doses of green tea extract can cause liver injury. According to the National Center for Complementary and Integrative Health, green tea extract may also cause abdominal pain, nausea, constipation and high blood pressure. Since green tea is far less concentrated than green tea extract, it’s a safer way to get an energy bump. 

4. Valerian Root

Many people turn to valerian root to ease stress, anxiety and depression or to fall asleep faster. “Valerian root contains active compounds that increase GABA availability in the brain, also known as gamma-aminobutyric acid, a neurotransmitter,” says Bannan. “This promotes relaxation and drowsiness—the opposite of what someone seeking more energy would want.” That’s not the only reason Bannan recommends avoiding it if you’re looking for more energy. “Many people experience a ‘hangover effect’ from valerian, where grogginess and sluggishness persist well into the next day,” she says. “Regular use can even compound daytime fatigue over time, making it a poor choice for those aiming to feel more energized and alert.”

5. Vitamin B6

Our bodies need B vitamins, like B6, for energy. So, it’s easy to assume more is better. However, taking high doses of vitamin B6 for energy may actually backfire. “While vitamin B6 plays an important role in energy metabolism, health care providers caution against high-dose supplementation because excess vitamin B6 can actually worsen fatigue,” explains Bannan. That’s not the only reason to avoid B6 supplements. Like many vitamin supplements, too much B6 can be toxic. For optimal health and energy, most adults only need about 1.7 milligrams of vitamin B6 per day. Trouble is, many supplements contain dangerous levels of 100 milligrams or more. That can carry some alarming side effects, especially peripheral neuropathy, a type of nerve damage that leads to tingling, numbness, pain in the extremities and muscle weakness, says Bannan. “Neurological symptoms can persist even after stopping the supplement, often accompanied by increased fatigue, directly undermining energy-boosting goals. Instead of enhancing energy, excessive B6 can create new health issues that further deplete energy reserves.”

Tips to Increase Energy Naturally Without Supplements 

• Eat a balanced diet. Food is a vital source of nutrients that can have a direct impact on your energy levels. Aim for a daily balance of protein, healthy fats and complex carbs. This 30-Day Mediterranean Diet April Meal Plan for More Energy, Created by a Dietitian can get you started.
• Limit added sugars. Too many added sugars can have a roller-coaster effect on your blood sugar and take a toll on your energy levels. Prioritize natural sources of sugars from whole foods like seasonal fresh fruits to satisfy a sweet tooth. And save sweet treats for those mindful moments that count. 
• Drink up. “Even mild dehydration (as little as 1% to 2% of body weight) can significantly reduce energy levels by making the heart work harder to circulate oxygen,” says Bannan. To keep your energy at its peak, focus on consistent water intake throughout the day. 
• Prioritize sleep. “Sleep is foundational for physical restoration, hormonal balance and mental clarity—all critical components of sustained energy,” says Bannan. In addition to making sure you get seven to nine hours of shut-eye per night, try these expert-approved tips for better sleep.  
• Incorporate daily movement. Exercise improves circulation and increases endorphin levels. Plus, it’s a great stress reliever! Find fitness you enjoy and are excited about, so you’ll want to do it daily. Even a simple walking plan can give you the energy boost you need. 

The Bottom Line

Supplements may seem like a good strategy to boost energy. But some supplements may backfire, or even be dangerous. Dietitians say many popular supplements that people take for energy, like ashwagandha, chamomile, green tea extract, valerian root and even vitamin B6, may spell trouble. Sometimes, it may simply be a matter of taking your supplement at a different time of day. However, there are other supplements with adverse side effects that you may want to avoid altogether. Instead, consider natural energy boosters like eating a balanced diet that’s low in added sugars, drinking more water and incorporating movement into your day. If, despite these healthy habits, you’re still chronically tired, speak with your doctor to rule out an underlying health condition or sleep disorder that could be contributing to your fatigue.