Energy is something we all attempt to withhold or retain. Sometimes, we might need an extra energy boost when life gets busy or during particularly intensive exercise. Eating a well-balanced diet, exercising regularly, and getting adequate sleep are the best ways to maintain your natural energy levels.
Fortunately, many research-based energizing supplements can help boost our energy naturally. Some of these nutrients might be part of a daily multivitamin or pre-workout supplements, and others you might take on their own. This article will explore the multiple energizing supplements and herbs that support energy levels systemically.
- Vitamin B12
- Coenzyme Q10
- Vitamin D
- Folic Acid
Iron is crucial for our energy levels. About 70% of your body’s iron is found in the red blood cells of blood called haemoglobin and in muscle cells called myoglobin. Haemoglobin is vital for carrying oxygen in our blood from the lungs to the tissues. Hence, our red blood cells cannot effectively carry oxygen to the body’s tissues without adequate iron levels resulting in chronic fatigue and tiredness.
Chicken, green leafy vegetables, bean sprouts, and chicken and legumes are iron-rich foods that prevent iron deficiency. You can also opt for iron supplements under a doctor’s supervision.
Vitamin B12 is another essential nutrient involved in energy metabolism and helps the body convert the food we eat into glucose, providing energy.
Vitamin B12 deficiency is quite prevalent among vegetarians and vegans. It decreases normal red blood cell production, impairing oxygen delivery. One of the most common early signs of vitamin B12 deficiency is tiredness and fatigue. Hence, a vitamin B12 supplement or a multivitamin containing B12 is perfect for increasing energy.
This fourth most plentiful mineral in our body is required by every cell to function correctly. It plays a pivotal role in keeping our energy levels up, especially during intense exercise. Studies have shown that supplementing with magnesium aids in boosting exercise performance by helping move blood sugar into the muscles and disposing of lactic acid. Diet must also include magnesium-rich food sources like spinach, seeds, nuts, quinoa, beans, and fish.
Coenzyme Q10 or CoQ10 is a compound that helps generate energy in our cells. The primary of CoQ10 is to act as an antioxidant and protect the cells from oxidative damage. It increases mitochondrial function, thus increasing muscle energy for efficient muscle contraction and sustained exercise. CoQ10 levels tend to decrease with age; hence supplementation can help boost energy and perform at our best.
Caffeine is commonly found in tea, coffee, energy drinks, and supplements. It is fast-acting and has been shown to enhance mental alertness, concentration, and focus in several clinical trials. Caffeine supplements are quite popularly taken as energy boosters by athletes and active people, but the intake must not be more than 400 mg per day. Also, supplements without added sugar are better to avoid unwanted calorie load.
Athletes and bodybuilders regularly use ashwagandha supplements to suppress the mental fatigue and anxiety associated with exercise. This most cherished herb of the Indian Ayurvedic system has been shown to improve our energy levels by enhancing the function of the brain and nervous system and the body’s resilience to stress. While opting for ashwagandha, one must opt for a good quality supplement, free from fillers and additives.
When sourcing vitamins for tiredness, lack of energy, and depression, Vitamin D is one of the best to combat and improve these issues. Low vitamin D levels are linked with fatigue and symptoms, including headache, musculoskeletal pain and weakness, depression, and impaired cognitive performance. A study conducted in 2016 found that supplementation was significantly able to improve fatigue among people with vitamin D deficiency.
Creatine is an amino acid and a common ingredient of pre-workouts and energy drinks due to its energy-boosting ability. It is suitable for people involved in intense workouts. Adenosine Triphosphate (ATP) is the energy source of life. When we derive energy from ATP, it loses a phosphate group and becomes adenosine diphosphate. Therefore, creatine lends its phosphate to ADP during an immediate energy source need and becomes ATP. Creatine supplementation is a boon, particularly for people who do not prefer animal-based foods.
A study conducted in 2018 acknowledged ginseng as a promising treatment for fatigue and chronic illness. This traditional Chinese medicine contains various compounds fighting tiredness and fatigue with beneficial antioxidant and anti-inflammatory properties. It is an adaptogen, and ginseng supplements can help improve physical and emotional well-being and overall energy levels.
Folic acid is another excellent vitamin that helps with tiredness and fatigue. It plays a role in creating healthy red blood cells, which carry oxygen around the body. Without a sufficient oxygen supply, the human body cannot regulate energy expenditure properly, resulting in feelings of fatigue, exhaustion, and weakness.
To sum up, tiredness and fatigue can occur due to any reason. It could be due to exercise, an imbalanced diet, and sleep, or maybe you are overtraining without sufficient recovery time. Consider all these powerful supplements that may help gain tremendous energy and fewer fatigue goals.