Regular exercise, a well-balanced diet, low-stress levels, and enough sleep each night can all help you have good energy levels. Can vitamins and supplements also give you the extra boost?
When life gets hectic or during particularly strenuous activity, individuals may need an extra boost of energy from time to time. We've compile some of the best vitamins and supplements for increasing energy levels.
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Fatigue and lack of energy are common symptoms of stress and anxiety. They can also make individuals feel less capable of meeting their everyday responsibilities. Ashwagandha is an adaptogen that has been shown to help increase energy levels. Adaptogens are plant-based chemicals that aid in the management of stress in the body.
Ashwagandha root extract was discovered to help reduce stress and anxiety in the study. Participants given ashwagandha had reduced stress and cortisol levels, compared to those who received a placebo, after 60 days. They also concluded that ashwagandha is “safe and well-tolerated.”
According to another study, ashwagandha might help you exercise longer. Elite cyclists taking 500 milligrams (mg) tablets twice a day had improved endurance rates.
Coenzyme Q10 (CoQ10) is a naturally occurring enzyme found in the body, especially the heart, liver, pancreas, and kidneys. It's an antioxidant that increases energy and enhances the immune system.
Researchers discovered a consistent relationship between low CoQ10 levels and fatigue in a 2014 study. People that are deficient in CoQ10 or have certain health problems might wish to talk with their doctor about taking a supplement. CoQ10 should not be taken by persons who are on blood thinners, use insulin, or have cancer therapy.
Although CoQ10 is safe for most individuals, it can have minor adverse effects such as rash, diarrhea, or insomnia. The suggested dosage is 30–90 mg per day, but individuals may take up to 200 mg each day.
Vitamin D insufficiency is associated with muscular tiredness. More than half of the population in countries throughout the world are vitamin D deficient. Some people are more prone to deficiency than others, including older individuals,
People with darker skin, obese people, and people who have low levels of sunlight, or who live in colder regions. People with low vitamin D levels had greater muscle efficiency after receiving treatment for the deficiency, according to 2013 research. Vitamin D deficiency is also linked to depression. Depression is accompanied by tiredness.
A Norwegian study revealed that more than 400 overweight individuals received 20,000 or 40,000 international units of vitamin D per week. In a year, their symptoms of depression decreased by about 60% when compared to those who received a placebo.
B vitamins are a group of water-soluble vitamins that play an important role in cell energy production. A shortage of B vitamins might cause tiredness. Vitamin B-12 is only found in animal products or fortified foods, so vegetarians, as well as older people and vegans, may be at increased danger of a vitamin B-12 deficit. Anemia can result from a B-12 shortage, making individuals feel tired.
Some sportspeople use vitamin B-12 supplements to enhance their performance. However, studies do not suggest that B-12 improves sports performance or endurance in individuals who don't have a deficiency.
A lack of vitamin B-12 can cause a variety of symptoms, including fatigue. Some people may be able to prevent or treat low energy by determining if they have a deficiency and obtaining adequate amounts of vitamin B-12.
Creatine is a type of amino acid that is found in large amounts in red meat and shellfish. Creatine supplementation helps to increase creatine stores in the muscles, allowing them to function more efficiently during exercise.
According to a study published in the Journal of the International Society of Sports Nutrition, creatine is beneficial for improving performance in high-intensity activity, quicken recovery time, prevent sports-induced injuries, and decrease dehydration when working out.
Iron is a mineral that plays an important role in energy production. Iron deficiency causes tiredness and lack of energy. People who are susceptible to iron deficiency include menstruating women, pregnant or breastfeeding women, vegetarian or vegan, athletes, and blood donor.
Unexplained tiredness was the subject of research. Over 12 weeks, menstruating women who took iron supplements had a 47.7 percent decrease in fatigue, as compared to those who received a placebo.
Vitamin C, may enhance iron absorption. People should eat plenty of fruits and vegetables, particularly citrus fruits and leafy greens, to ensure that they are absorbing enough iron.
L-theanine is a naturally occurring amino acid present in tea that has been shown to improve cognitive performance, reduce anxiety and boost energy. L-Theanine, like caffeine, may help improve mental alertness and energy.
In one study, researchers examined the effects of L-theanine and L-theanine with caffeine on attention levels in 20 healthy males. The study found that taking high doses of L-theanine with caffeine boosts energy the most.
A combination of 97 mg of L-theanine and 40 mg of caffeine improved cognitive performance in young adults, according to a 2010 study. Participants reported feeling less fatigued and more awake.
Possible Adverse Effects and Risks
Vitamins and medications may cause minor symptoms in some people. If a person takes vitamins and supplements, they should stop using them right away and see a doctor if they experience severe negative effects.
Certain vitamins can react with one another. If a person is taking medications for an existing health issue, it's essential to talk to a doctor about any potential interactions before taking a supplement. Women who are pregnant or breastfeeding should first consult with a physician before taking any new supplements.
People who eat a balanced diet and exercise regularly may discover that the vitamins listed above assist to enhance energy levels and performance during exercise. However, people should consult with their physician before taking supplements if they are also using other medicines or have a pre-existing health condition.