Fatigue is comprised of a complicated and diverse set of symptoms with many possible causes, including poor sleep or nutrient deficiencies. Identifying the reason you feel sluggish is the key to choosing what vitamins and supplements will help you feel more energized and motivated to achieve your health goals.
Even if your coffee habit is under control, it is helpful to know that there are also vitamins and supplements that can help you feel more energized. Clinical research has shown that vitamins, minerals, and botanical supplements can offer an energy boost without the risk of dependence or side effects associated with caffeine.
Here are the 6 best supplements to fight fatigue and increase energy. Vitamin B12 is responsible for forming red blood cells, which transport oxygen in the blood throughout the body. Vitamin B12 also plays an important role in neurological function. Vegetarians and vegans are likely to be low on vitamin B12, since it is most commonly found in fish, meat, eggs, dairy, and many fortified foods.
If you are feeling fatigued, eating foods rich in vitamin B12 or taking a supplement might just improve your energy levels.
Coenzyme Q10 aka CoQ10 is an antioxidant necessary for proper cell function, found in every cell of the body. Your cells need CoQ10 to produce energy, and research shows that it benefits patients with cardiovascular disease. CoQ10 is found in meat, particularly organ meats, as well fish and peanuts. While our bodies are capable of producing CoQ10, the ability to do so naturally diminishes with age, so it is worth considering taking a CoQ10 supplement, especially later in life.
Magnesium is one of the most abundant minerals in the body, required for more than different biochemical reactions , including muscle and nerve function, blood glucose control, and energy production.
The body makes own creatine; it is largely found in muscle. But it is widely sold as a supplement. There is some evidence that taking creatine can build muscle mass and improve athletic performance requiring short bursts of muscle activity like sprinting.
But there is little evidence it can do the same in older adults, or that it can reduce a feeling of fatigue in anyone. The truth is that this naturally occurring hormone has no proven benefits and some potentially serious health risks. Some research shows that DHEA can damage the liver. It can also lower levels of beneficial HDL cholesterol. And because this hormone is related to estrogen and testosterone, there is concern that it may increase the risk for breast and prostate cancers.
By increasing levels of testosterone, it can also encourage acne and facial hair growth in women. Although ephedra was banned by the FDA in because of major safety concerns, including increased risk of heart attack and stroke, it remains available for sale on the Internet. Any effectiveness that ephedra may have in terms of boosting energy probably results from two substances it contains—ephedrine and pseudoephedrine—which may increase alertness. There is no safe amount of ephedra you can consume.
If you want to boost your energy by stimulating your central nervous system, a cup of coffee or another caffeinated beverage will work just as well. Ginkgo biloba. Derived from the maidenhair tree, ginkgo biloba has been used for centuries in Chinese medicine and is now a common dietary supplement in Western countries. Its effects on cognition thinking , mood, alertness, and memory have been the subject of many studies, but many of those studies have not been of high quality.
Regarding memory in people without dementia, the evidence is contradictory. Some studies suggest that ginkgo biloba may improve some aspects of mood, including alertness and calmness, in healthy subjects. By making you more alert and calm, it may increase your sense of energy.
This relatively safe and popular herb is said to reduce fatigue and enhance stamina and endurance. Data from human studies are sparse and conflicting.
Some studies report that ginseng improves mood, energy, and physical and intellectual performance. An athlete eating a high carbohydrate diet will need higher amounts of vitamin B1 in their diet to access this energy.
Best food sources - Sunflower seeds, navy beans, black beans, barley, pinto beans, lentils and oats. Vitamin B2 helps the body to convert not just carbohydrates but fats and protein into energy too. This vitamin is particularly important for energy production in the heart and muscles. Best food sources — Soybeans, spinach, beet greens, tempeh, natural yoghurt, eggs, asparagus, almonds, turkey and beef liver.
It is also used to build fat structures in your body such as cell membranes and hormones. If your diet is low in B3 you could be feeling tired due to your body not being able to convert food into energy properly and due to low hormone production such as thyroid hormone.
Best food sources — Tuna, chicken, turkey, salmon, lamb, beef, sardines, peanuts, shrimp, brown rice. Best supplement form — Niacinamide non-flushing form or nicotinic acid flushing form.
Essential for the breakdown of carbohydrates, protein and fats into energy. Like vitamin B3, vitamin B5 is also involved in the production of fat structures such as hormones.
Vitamin B5 is particularly important if your energy levels have dropped due to intense stress. This is because this vitamin is involved in the production of energy and stress-busting hormones. So, if you're someone who is often stressed, it could be impacting your energy levels, and ashwagandha could be the supplement you need to begin to regulate your anxiety and boost your energy. For people who love smoothies and shakes, protein powder could be a simple addition to boost your energy.
Burgess recommends Designer Protein Powder in particular because "it packs in over 20 grams of protein per serving along with 23 essential vitamins and minerals. To take your breakfast to the next level, Burgess suggests pairing protein powder with a carbohydrate source like a banana or granola bar for long-lasting energy. Time to put down those energy drinks and endless cups of coffee.
By Rachel Linder. Read more.
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