9 vitamins and supplements that boost energy


Eating a balanced diet, exercising regularly and getting enough sleep are the best ways to maintain your natural energy levels. But that’s not always possible, especially when you have to deal with the demands of life. Luckily, there are plenty of supplements you can turn to for an energy boost.

Here are 9 natural vitamins and supplements that can boost your energy.

1. Ashwagandha

Ashwagandha is one of the most important medicinal plants in Indian Ayurveda, one of the oldest systems of medicine in the world. Ashwagandha is believed to increase energy by improving your body’s resistance to physical and mental stress. In one study, people given ashwagandha showed significant improvements in several measures of stress and anxiety, compared to those given a placebo. They also had 28% lower levels of cortisol, a hormone that increases in response to stress. A review of five studies looking at the effects of ashwagandha on anxiety and stress reinforced these findings. All studies have shown that people who took ashwagandha extract performed better on tests measuring stress, anxiety and fatigue. In addition to improving mental fatigue and stress, research also suggests that ashwagandha may alleviate fatigue associated with exercise.

2. Rhodiola Rosea

Rhodiola rosea is a herb that grows in certain cold and mountainous regions. It is widely used as an adaptogen, a natural substance that improves your body’s ability to deal with stress. In one study, researchers combined and analyzed the results of 11 studies that looked at the effects of rhodiola on physical and mental fatigue in more than 50 people. Of the studies, 8 found evidence that Rhodiola can improve physical performance and alleviate mental fatigue. There were also no major safety risks associated with rhodiola supplements.

3. Vitamin B12

With the other B vitamins, vitamin B12 helps turn the food you eat into usable energy for your cells. It also keeps your body’s nerves and blood cells healthy and helps prevent a type of anemia that can make you weak and tired. Vitamin B12 is found naturally in a variety of animal proteins, such as meat, fish and dairy products. However, certain populations may be at risk of B12 deficiency, which occurs when your body does not receive enough or is unable to absorb the amount needed.

Therefore, some people’s energy levels may be boosted by B supplements12.

People likely to suffer from deficiency of B12 are as follows

– The elderly: Approximately 10 to 30 % of adults over 50 years have difficulty absorbing vitamin B12 from food. This is because they produce less stomach acid and protein, which are needed for proper absorption (12Trusted Source).

– Vegans: Vegetarians and vegans are at risk of B deficiency12, because foods of animal origin are the only natural dietary source of this vitamin.

– People with gastrointestinal disorders: Disorders that affect the gastrointestinal (GI) tract, such as celiac disease and Crohn’s disease, can interfere with the body’s ability to absorb B12.

4. Iron

The body needs iron to make hemoglobin, a protein in red blood cells that carries oxygen from your lungs to your body’s organs and tissues . Without adequate levels of iron, your red blood cells cannot efficiently transport oxygen to body tissues. This results in iron deficiency anemia, which can cause you to feel tired and weak. The causes of iron deficiency anemia are as follows:

– Low iron diet: The richest sources of iron in the diet are meat and seafood. For this reason, the iron needs of vegans are 1.8 times higher than those of people who eat meat.

– Blood loss: More than half of the iron in your body is found in your blood. Therefore, blood loss due to heavy periods or internal bleeding can significantly reduce iron levels.

– Pregnancy: Pregnant women need twice as much iron to ensure the normal growth of the fetus. Unfortunately, about half of pregnant women develop iron deficiency anemia.

In these cases, an iron supplement may be needed to correct a deficiency and avoid the complications associated with iron deficiency anemia, including tired. Red blood cells need iron to carry oxygen to your body’s tissues. Without iron, the supply of oxygen to the whole body is limited, which can lead to extreme fatigue. A diet low in iron, excessive blood loss and pregnancy can increase iron requirements.

5. Co-enzyme Q10

CoQ10, which stands for coenzyme Q10, is made naturally by the organism. CoQ10 comes in several forms, including ubiquinone and ubiquinol. They are ubiquitous in the body, which means that they are found in all cells. All cells contain CoQ, although the heart, kidneys and liver have the highest levels. Cells use CoQ10 to produce energy and protect themselves from oxidative damage. When CoQ10 levels drop, your body’s cells cannot produce the energy they need to grow and staying healthy, which can contribute to fatigue. Fish, meat and nuts contain CoQ10, but not in sufficient amounts to significantly increase levels in your body. Therefore, CoQ supplements may be a better solution for reducing fatigue in people whose levels are low or on the mend. decrease. CoQ10 levels decline with age and may be low in people with heart failure, certain cancers, type 2 diabetes or in people taking statins, a class of drugs used to lower blood cholesterol levels. However, CoQ10 supplements are unlikely to increase energy in people with adequate levels of the enzyme. . Additionally, human and animal studies suggest that CoQ10 supplements are safe in appropriate doses. Studies show that one of the different forms of CoQ10, known as ubiquinol, is more effective in improving CoQ levels10 in older men.

6. Citrulline

The name “citrulline” comes from Citrullus vulgaris, the Latin word for watermelon, from which it was first isolated. Citrulline works by increasing nitric oxide in the body. Nitric oxide acts as a vasodilator, causing the muscles inside the blood vessels to widen and thereby increasing circulation. This allows blood, oxygen and nutrients to flow to all parts of the body. But when the ability to produce nitric oxide is limited, physical weakness and lack of energy can appear. As a precursor to nitric oxide, citrulline supplements can therefore promote energy levels by increasing the availability of oxygen and nutrients to cells in the body. Citrulline also plays a role in the urea cycle, helping to remove ammonia from the body. Ammonia production is a major contributor to fatigue triggered by strenuous exercise. Therefore, citrulline may decrease fatigue associated with strenuous exercise, allowing you to exercise longer

7. Red beet juice

Beet juice is made from the beet vegetable and contains a high amount of nitrate (50 %). Like L-citrulline, nitrate produces nitric oxide in the body, which relaxes blood vessels and increases blood flow and oxygen supply. This allows your body to produce energy more efficiently, especially when it comes to physical exercise. Several analyzes of studies suggest that beetroot supplementation increases the time it takes for athletes to fatigue during exercise (51%). In some cases, drinking beet juice allowed people to exercise 12% longer compared to taking beet juice. a placebo. This is because the nitrate found in beets decreases the amount of oxygen needed to exercise at different intensities. The less oxygen you need to exercise, the less tired you will feel and the longer you can exercise. Additionally, since nitrate increases the production of nitric oxide in your body, beet supplementation may also reduce high blood pressure

8. Tyrosine

Tyrosine is an amino acid that is naturally produced by your body. It is found in most protein-rich foods, including chicken, eggs, and dairy products. Tyrosine is important for the production of neurotransmitters, chemicals that transmit messages in your brain. These neurotransmitters are thought to decrease with mentally and physically demanding activities, which can negatively affect concentration and energy levels. Numerous studies have shown that tyrosine supplements help increase alertness and energy levels. They can also help restore memory and clarity in people who are sleep deprived. Currently, research suggests that tyrosine is only beneficial for people who have low stores of neurotransmitters due to stressful or cognitively demanding situations

9. Caffeine with L-Theanine

Caffeine is commonly consumed for its energy-boosting properties in coffee, tea, cocoa drinks, energy drinks and sodas. However, many people limit or completely avoid caffeine because it can lead to irritability, nervousness, restlessness, and meltdown after the initial energy boost. But combining L-theanine with caffeine in supplement form can be an easy way to avoid these side effects. L-theanine is an amino acid found naturally in tea and some mushrooms. It is believed to promote relaxation without increasing drowsiness. Several studies have shown that the combination of caffeine and L-theanine improves memory and reaction time and decreases fatigue and mental fatigue

Life can put a strain on your levels of energy. Fortunately, there are many things you can do to maintain your energy, including consuming a balanced diet, getting enough sleep and exercising regularly.

However, for many people, these things are not possible all the time. If so, there are plenty of supplements and vitamins that can help boost your energy when you need it most. Some are more effective at boosting energy during exercise, while others are better suited for when you need a little pick-me-up. Additionally, all of the supplements on this list have a well-established safety profile when used appropriately. However, remember that the best practice is to consult your doctor or dietitian to determine if it is safe for you to use these supplements.

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