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The Best Supplements and Vitamins to Boost Your Energy Levels

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Although we should get all our vitamins through the food that we eat, it is nearly impossible to do this in today’s world. Our food is lacking in nutrients because of soil depletion.

Vitamin supplementation has been crucial in optimizing our longevity and health. Vitamin supplementation is crucial for increasing our energy, decreasing stress, and improving our mental and physical health. It also promotes our metabolism, improves our digestive system and cardiovascular health. It protects against chronic inflammation and diseases.

We need them most, but not least, to ensure that we have enough energy to carry out all of our daily activities.

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It is easy to think that if you feel tired, you will reach for a sweet snack to get some energy. You might not feel sluggish because you lack energy. Your diet may not contain enough vitamins or nutrients to fix the problem.

Extra vitamins are not necessarily beneficial. Lauren Cornell Nutrition, a Los Angeles registered dietitian who is also the owner of Lauren Cornell Nutrition, said that nutrition’s impact on energy is very individual. She states that sometimes people begin taking vitamins without actually diagnosing the problem. “Speak with a registered dietician immediately if you experience severe fatigue or mental problems.”

Your vitamin needs will vary depending on your age, diet, and many other factors. You can find expert advice about which vitamins are best for you and how to obtain them.

Energy Deficit: Nutritional Causes

Energy is from an overall healthy lifestyle.” She refers specifically to the USDA dietary guidelines. If people are following ‘MyPlate.’ guidance, they’ll get adequate nutrition. Severe vitamin deficiencies can be rare. However, some dietary practices may overlook important vitamins that affect energy metabolism. You can think of the following as examples:

  • Not consuming a wide array of foods: Cornell says that energy problems usually arise from nutrient deficiencies. “If you eat restrictively, you may not get certain nutrients.” This is because vegans are not getting enough vitamin B12 from their food. The best sources of B12 come from animal-based foods. Iron is available in plant foods. However, your body doesn’t absorb the iron as well as it does from animal-based meals. In such cases, the U.S.Dietary guidelines for Americans recommend that you include a supplement in your wellness program.
  • Following a fad diet: Cornell adds, “If your diet is low in carbs such as keto or paleo, you will be missing many important vitamins and minerals found within foods that contain carbohydrates that are needed for energy production.” B vitamins are some of the most vital nutrients.
  • Having digestive tract issues: Cornell also says that people suffering from digestive problems like Crohn’s disease, colitis, or picky eaters, may not receive enough nutrients.
  • Eating too many calories: Cornell states, “If a person is trying to lose weight and they’re cutting down on calorie intake and over-exercising they could be overtraining or underfeeding.” This is not a good idea for either energy or weight management.

Vitamins for Energy

Duyff said that the three nutrients that produce energy are carbohydrates and protein. Although vitamins and minerals don’t actually provide energy directly, they trigger energy-producing processes in the body. Here are the recommended quantities of vitamins needed to support energy production according to the National Academy of Medicine’s Dietary Reference Intakes.

Vitamins photo

Note: There are potential side effects of taking excessive amounts of vitamins and minerals such as iron or vitamin A and/or D. Before adding vitamins and supplements to your wellness plan, you should always consult your doctor.

The B Vitamins

Duyff believes that B vitamins can work together to provide energy for the body. The journal Vitamin reveals that each B vitamin (except folate) plays an important role in energy production within the cells. There are several key players in the B vitamin category:

Vitamins B1, B2, B6, B12

Vitamin B1 (Thiamine)

Thiamine turns food into energy. Although the majority of Americans don’t have vitamin B-1 deficiency or alcohol abuse disorder, older people and those with diabetes may not get enough. Vitamin B1 deficiency can lead to confusion and muscle weakness.

Found at: Whole grains.

Daily amounts

Women: 1.1 milligrams Men: 1.2 milligrams

Pregnant people: 1.4 milligrams

Breastfeeding: 1.4 milligrams

NOTE Thiamine levels may be lower by taking certain medications.

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Vitamin B2 (Riboflavin)

Riboflavin converts food into energy. A severe vitamin B-2 deficiency can lead to fatigue and weakness. Americans are generally able to get sufficient riboflavin. But, this is not true for vegans and vegetarian athletes, as well as pregnant or nursing people and others who don’t consume dairy.

Eggs, meats (meats and milk), green vegetables, and fortified grains are all found in

Daily recommended amounts

Women: 1.1 milligrams

Men: 1.3 milligrams

Pregnant people: 1.4 milligrams

Breastfeeding: 1.6 milligrams

NOTE: Vitamins B2 and other vitamins are safe.

Vitamin B3 (Niacin)

Niacin is another important B vitamin that aids in the conversion of food to energy. Although it is rare to have a deficiency, those who are not getting enough may be suffering from anorexia and alcoholism.

Poultry, beef, and pork, as well a variety of nuts, legumes, and fortified bread, are all found in

Daily amounts

Women: 14 milligrams

Men: 16 milligrams

Pregnant people: 18 milligrams

Breastfeeding: 17mg

(These amounts include niacin substitutes, which are a combination of niacin consumed and niacin convertible from tryptophan.

Warning: Supplements containing nicotinic or higher amounts can cause skin reddening, itching, headaches, dizziness, and skin irritations such as itching.

Vitamin B12

Vitamin B12 can help keep your blood and nerves healthy. Deficient individuals can occur in older adults or those who do not eat animal products. Insufficient vitamin B-12 can make you feel weak, tired, or even lose weight, and vitamin B-12 deficiency may lead to memory loss and depression.

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Fish, meats, poultry eggs, eggs, and milk are all found in

Daily recommended amounts

Adults: 22.4 micrograms

Pregnant people: 2.6 micrograms

Breastfeeding: 2.8micrograms

Note Vitamin B-12 has not been found to have any harmful side effects, even at high doses.

Ashwagandha

Ashwagandha is an essential Indian Ayurveda medicinal herb ( 1).

Ashwagandha increases energy by improving your body’s resistance to stress ( 2 ).

One study found that people treated with ashwagandha showed marked improvements in anxiety and stress measures compared to those who were given a placebo. They also had 28% higher levels of cortisol which is a hormone that responds to stress ( 3 ).

These findings were reinforced by a review and analysis of five studies that examined the effects on anxiety and stress of ashwagandha ( 4 ).

All studies indicated that ashwagandha supplement users performed better in tests measuring fatigue, stress, and anxiety.

Research has shown that ashwagandha can not only improve stress levels and mental fatigue but also reduce fatigue from exercise.

A study of elite cyclists has shown that those who take ashwagandha are able to cycle 7% more than those who take a placebo ( 5 ).

Research shows that ashwagandha is safe and has low side effects ( 3 and 6 ).

Rhodiola Rosea

Rhodiola rosea can be grown in certain mountainous regions. It is widely used in adaptogens, which are natural substances that increase the body’s ability and resilience to stress.

Researchers combined 11 studies that looked at the effects on physical and mental fatigue of Rhodiola in more than 500 subjects ( 7 ).

8 out of 11 studies proved that Rhodiola has the ability to improve physical performance and relieve mental fatigue. Supplements with Rhodiola did not pose any safety issues.

Another review concluded that Rhodiola poses a low risk of side effects and may help to relieve physical and cognitive fatigue ( 8 ).

Rhodiola has been shown to reduce depression.

A 12-week study was done to compare the antidepressant effect Rhodiola had on the brain with Zoloft ( 11 ).

However, Rhodiola was not as effective at reducing depression symptoms as sertraline.

Rhodiola was less likely to cause side effects and was easier to tolerate than sertraline.

Iron

To make hemoglobin (a protein in red cells that transports oxygen between your lungs and the tissues of your body), your body requires iron.

Red blood cells are unable to carry enough iron to oxygenate the body’s tissues.

This causes iron deficiency, which can leave you feeling weak and fatigued ( 27 ).

Iron deficiency is caused by the following factors: 28 29 30 31

  • Iron poor diet: Meat and seafood are the highest sources of iron. The iron requirements of vegans are 1.8x more significant than that of those who eat animals.
  • Blood loss: More than half of your body’s iron is found in the blood. Blood loss caused by heavy bleeding or internal bleeding may dramatically reduce levels.
  • Pregnancy: For normal fetal growth, pregnant women need twice as much iron. Iron deficiency, which affects half of all pregnant women, is, unfortunately, a major problem.

An iron supplement may also be necessary to correct iron deficiency.

However, excessive iron intake may pose a health risk. Discuss with your doctor whether iron supplements are suitable for you ( 30 and 32 ).

CoQ10

CoQ10 (coenzyme Q10) is naturally made in the body. CoQ10 is available as ubiquinone, ubiquinol and other forms. They are ubiquitous in the human body, so they are found in all cells.

CoQ10 is found throughout all cells. However, the highest concentrations are found within the heart, kidneys, liver, and brain. CoQ10 is needed by cells to make energy and protect them from oxidative harm ( 12 and 13).

The body cannot produce the energy it needs to grow, and may become fatigued if CoQ10 levels fall ( Source).

CoQ10 may be found in meat, fish, and nuts. But, they are not high enough to cause significant changes in your body (Source).

CoQ10 vitamins may be a better alternative to reduce fatigue for people who have low or declining levels.

With age, CoQ10 levels may decrease and could be low in patients with heart failure, certain types of cancers, type-2 diabetes and those who take statins. ( Source Source Source Source).

CoQ10 supplements can increase energy, but only if the enzyme is sufficient ( Source).

In addition, CoQ10 supplements appear safe in the appropriate doses in humans and animals (Source).

One of the forms of CoQ10, which is known as ubiquinol, has been shown to be more effective at improving CoQ10 levels among older men (Source).

Melatonin

Sleep is affected by melatonin. It is produced and released differently depending on the time and day. For example, it rises in the evening and falls in the morning.

Supplementing with melanin could help alleviate insomnia, which is a sleep disorder that affects 30% to 30% of adults globally (Source).

Chronic insomnia can make it difficult to fall asleep or stay asleep and cause you to feel tired and weak. It can lead to difficulty falling asleep or staying asleep. You might also experience difficulty getting up in the morning and poor sleep quality (Source).

The effects of melatonin supplements on people living with chronic fatigue syndrome have been demonstrated to improve concentration, energy and reduce fatigue (Source Source ).

Intriguingly, lower melatonin levels have been linked to high blood pressure, Alzheimer’s, and type 2 diabetes ( 64 Source, Source, and Source).

It is unclear if melatonin supplements can be used to reduce fatigue in patients with these conditions (Source).

Apparently, melatonin tablets are safe. Additionally, they don’t cause your body less melatonin or make you dependent (Source).

Caffeine In Combination With L-Theanine

Caffeine, which is found in teas, coffees, and other energy-boosting beverages such as energy drinks and sodas (Source), is widely consumed.

However, many people avoid caffeine due to the potential for irritability or nervousness (source).

Combining L-theanine plus caffeine as a supplement might be a way to minimize these side effects.

L-theanine (an amino acid found naturally in teas, mushrooms, and other foods) is known to promote relaxation. It is thought that it promotes relaxation without increasing drowsiness. Source

Multiple studies have shown that L-theanine and caffeine can be combined to enhance memory and response time.

These results are combined to suggest that L-theanine can provide you with the same energy-boosting benefits of caffeine but without the unwanted side effect (Source).

L-theanine tolerates well, but it is best to have a daily caffeine limit of less than 400 mg. This is equivalent to 3-5 mugs of coffee (Source ).

Tyrosine

Your body produces Tyrosine naturally. It can be found in most high-protein foods including poultry, eggs, and dairy goods.

Tyrosine has a vital role in producing neurotransmitters.

These neurotransmitters have been shown to be less effective in people who engage in physically demanding and mentally challenging activities. This could negatively impact concentration levels and energy levels (Source).

Many studies have shown that Tyrosine has a positive effect on energy levels and alertness. They can also restore memory and clarity to sleep-deprived persons (Source Source Source).

Research currently suggests that Tyrosine is only helpful to those with low neurotransmitters because of stressful or cognitively demanding situations (Source).

Also, supplementing with Tyrosine has been proven safe (73).

Creatine

Creatine is a naturally occurring compound in red meat, pork, or poultry. It acts as an energy source in your body.

Adenosine Triphosphate (ATP), the energy currency that sustains life, is what we call ATP. Your body transforms ATP into adenosine phosphate when it uses it as energy.

When your body is in need of an immediate source of energy, creatine converts its phosphate into ADP and makes ATP.

This gives you energy for short-duration, high-intensity activities such as:

  • You can make short sprints such as the 100-meter sprint. Intermittent sprints are also possible in sports like soccer, football, or other games (Source, Source, Source).
  • You may experience short, powerful bursts such as jumping or shot throwing (Source).
  • Activities that use a lot of force, such as weightlifting (Source).

According to 53 studies, creatine supplements have a 5% increase in bench press strength. This means that a person who can bench 200 lbs (91 kg) using creatine (38) will gain 10 pounds.

Another study showed that seniors who took creatine lost 3.1 pounds (1.4kg), compared with those who didn’t (Source).

These gains in muscle strength and size were mainly due to the participants’ increased energy supply which allows them to train harder for longer periods.

Citrulline

Citrullus vulgaris, the Latin term for watermelon from which it was first isolated, is where “citrulline,” its name, comes from (Source).

Citrulline can increase the body’s levels of nitric acid. Nitric dioxide acts as a vasodilator by widening the blood vessels and increasing circulation.

This allows blood and oxygen to travel to all body parts. The ability to make nitric oxide is sometimes limited. This can lead to physical weakness and a lack of energy (Source, Source).

Citrulline may help increase energy levels and supply nutrients to cells as a precursor for the production of nitric oxide (Source Source).

Citrulline helps the body eliminate ammonia by playing a pivotal role in its urea cycle. The leading cause of fatigue is ammonia, which can be triggered by intense exercise.

Citrulline can help reduce fatigue and increase endurance during intense exercise (Source, Source).

According to one study, citrulline-taking participants completed a cycling test 1.5% faster than those who received a placebo. The citrulline-treated group also showed less fatigue and faster recovery (Source).

In another study, people exercising with citrulline supplements performed 12% longer and 7% harder than if they were taking a placebo (Source).

Citrulline’s safety in large doses is also well established ( Source).

Beetroot Puffer

Beetroot powder comes from the beetroot vegetable.

Similar to L,-citrulline’s L-citrulline nitrate causes nitric oxide in the body, and it relaxes blood vessels and boosts oxygen delivery.

This allows the body to produce more energy during exercise.

Numerous studies have found that supplementing with beetroot can reduce the time it takes for athletes to get tired from exercise (Source source 53).

In some cases, beetroot supplements helped people exercise 25% longer than taking a placebo (Source).

This is because of the beetroot nitrate, which reduces the amount of oxygen that is required to exercise at various intensity levels.

You’ll feel more energetic and can work out for more extended periods of your life if you get less oxygen.

Furthermore, beetroot supplements may decrease blood pressure due to the increase in nitric oxide production by your body (Source Source Source).

While the beetroot is harmless, it can stain your stool or urine red (59).

Potential Side Effects

Although supplementation can seem easy, experts recommend that you get your nutrients directly from food.

Supplements may be required in certain situations.

  • Are deficient in a nutrient
  • Trouble absorbing nutrients
  • Are pregnant
  • Have diet restrictions.

It doesn’t mean that a supplement is safe simply because it is “natural”. There are many dosages that can exceed your daily minimum. This can be dangerous and can cause side effects that include:

  • Nausea
  • Vomiting
  • Diarrhea
  • Stomach problems
  • Liver damage
  • Headaches

The effects of dietary supplements on drugs can be hampered by their interaction. Before taking any dietary supplements, consult your doctor, pharmacist, or dietitian about the appropriate dosage and side effects.

A dip in energy and fatigue could indicate serious illness. Consult your doctor immediately.

 

Importantly, the FDA doesn’t regulate dietary supplements in the same manner as it regulates prescription drugs. Inform your doctor immediately if you have an adverse reaction to a supplement. If it’s an urgent situation, call 911 or go directly to the nearest hospital.  

Conclusion

Supplements can help keep you awake and alert throughout the day. However, they don’t replace your basic needs for proper sleep, nutrition, exercise, and healthy lifestyle habits.

These six vitamins can help you maintain a healthy lifestyle while still feeling fatigued. These supplements offer long-term benefits, unlike some that give you an instant energy boost. Each supplement has its unique advantages.

Get a personalized recommendation from a doctor or take an online lifestyle assessment before starting to take supplements.

 

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