Top 6 vitamins and supplements that increase energy and fight fatigue. Caffeine is a proven source of energy. But overusing it can cause unwanted side effects.
Whether you’re getting ready to seize the day. Survive an afternoon crisis, or go to the gym. Caffeine is a proven source of energy. According to a 2012 FDA report, caffeine is the most common psychoactive substance in the world.
That’s the scientific term for any substance that affects the mind – even if only slightly). Don’t get us wrong: Sometimes coffee is the answer, and we can’t deny its health benefits when used in moderation.
Unfortunately, with excessive use, caffeine associate with unpleasant side effects, including heart palpitations, insomnia, and indigestion. While there is no shortage of caffeinated drinks that promise to boost your energy and increase concentration. You should know that there are alternatives.
Understanding the drawbacks of caffeine
While caffeine can provide a short-term solution to your lack of energy. It can make you feel more exhausted in the long run. Use caffeine too often, and you may become addicted, needing more and more amounts to achieve the same effect.
Additionally, while you can treat symptoms of fatigue, the underlying cause persists. Fatigue is made up of a complex and varied set of symptoms with many possible causes. Including poor sleep or nutrient deficiencies.
Identifying the reason why you are feeling lethargic is key to choosing vitamins and supplements. That will help you feel more energized and motivated to meet your health goals. Even if your coffee drinking habit is under control, some vitamins and supplements can help you feel more energized.
Clinical studies have shown that vitamins, minerals, and plant-based supplements. It can provide an energy boost without the risk of addiction or caffeine-related side effects. Here are the top 6 supplements to fight fatigue and boost energy.
Support energy production at the cellular level
Vitamin B12 is necessary for cells to produce energy
Vitamin B12 is responsible for the formation of red blood cells, which carry oxygen in the blood throughout the body. Once oxygen reaches your body’s cells. Its use to produce energy.
Vitamin B12 also plays an important role in neurological function. According to guidelines published by the National Institutes of Health in 2016. If you do not consume enough vitamin B12 in your diet.
You will be at greater risk of fatigue, weakness. Or weight loss. to vitamin B12 as it is most commonly found in fish, meat, eggs, dairy, and many fortified foods.
Older adults or those with digestive disorders such as Crohn’s disease are also at risk of being deficient. Because they are less able to absorb the vitamin B12 they consume. If you are feeling tired, consuming vitamin B12-rich foods or taking supplements may simply improve your energy levels.
Coenzyme Q10 is crucial for energy production
Coenzyme Q10 (also known as CoQ10) is an antioxidant essential for the proper functioning of cells. It is found in every cell in the body.
Your cells need CoQ10 to produce energy. It research shows that it benefits patients with cardiovascular disease. CoQ10 construct in meat, especially the organs, as well as in fish and peanuts.
While our body can produce CoQ10. Our ability to do so naturally declines with age. So you may want to consider taking a CoQ10 supplement, especially later in life. Adequate consumption of these 2 minerals will support your energy levels
Magnesium promotes better sleep
Magnesium is one of the most abundant minerals in the body. Essential for over 300 different biochemical reactions, including muscle and nerve function, blood glucose control, and energy production.
It commonly constructe in foods such as fish, almonds, and whole grains, and is an excellent source of energy. According to a 2012 study published by the National Institute of Health. Magnesium has been shown to improve symptoms of insomnia.
If difficulty falling asleep contributes to fatigue. Supplementing with magnesium can improve the quality of your sleep and make you feel more refreshed.
Optimize cell function with iron is an essential mineral that promotes oxygen circulation throughout the body. It is also essential for the proper functioning and development of the body’s cells.
Iron deficiency is the main cause of anemia, which can impair cognition, reduce immunity and adversely affect work performance. Meat and seafood are excellent sources of dietary iron. If you are a vegetarian, nuts, beans, lentils, spinach. The fortified grain products will be some of your favorite iron foods. Iron supplements will help maintain adequate iron levels when needed. It will be aware that iron supplements can cause serious side effects when taken in excess.
Consult your doctor before supplementing with iron. Iron is especially important for women. Who experience severe menstrual cycles or pregnant women because of the importance of iron in fetal development.
Ease stress and feel your best with adaptogens
Wondering what adaptogens are? It is a group of botanical supplements that protect the body against the effects of physical and mental stress.
To be considere”adaptogenic,” the herb must be non-toxic, provide extensive physiological support, and help balance the body’s processes.
While this concept may seem new, the plant medicines it refers to, such as ginseng. It has been use in traditional Chinese and Ayurvedic medicine for centuries. The best part? Recent clinical trials show that these drugs have a real impact on health.
Reduce stress and fatigue with Rhodiola Rosea
Rhodiola, also known as Rhodiola Rosea, is a botanical supplement. That has been use in traditional medicine for centuries in Eastern Europe and Asia.
According to clinical studies, not only will it help you feel more alert and reduce stress. But it can also improve your mood. and also help in recovery.
Rhodiola is an excellent choice if fatigue is associate with intense activity. As scientific research on Rhodiola Rosea appears, it may become an increasingly popular tool to improve the quality of life.
Ashwagandha: the ancient stress remedy
Ashwagandha has been used for over 3,000 years and has many different names. This herb grows in the Mediterranean Sea and the Middle East, Africa, India, and Pakistan. In traditional Indian medicine. It has been praised for its ability to help the body adapt to stress.
In a 2012 clinical study, ashwagandha was shown to lower blood cortisol, which is known as the “stress hormone”. Participants in this study noticed a significant reduction in the stress they experienced after 60 days. Compared to the placebo group.
If stress is making you feel exhausted, consider ashwagandha. As a bonus, recent research also suggests ashwagandha may improve muscle endurance and strength after exercise. In addition, a 2017 study showed that ashwagandha reduces food cravings and promotes weight control.