Top 10 Supplements to Boost Energy
We need energy to achieve anything in life.
Whether it’s the long hours of work adding up, another terrible night’s sleep, indulging in the wrong foods, or staying out too late, the mixture of poor diet and lifestyle create a perfect cocktail for low energy.
Diet and lifestyle go a long way in terms of fighting fatigue, but despite our best efforts to exercise daily, eat right, and sleep well, our busy lifestyles and modern society demand a lot of us daily, energetically, and deplete our bodies on a cellular level.
Sure caffeine and other stimulants may help to give an immediate boost, but they do nothing for the long term, send our energy levels crashing hours later, and may actually disrupt the balance of the endocrine system and make us reliant on their effects.
Though it may be possible to create the perfectly balanced diet and lifestyle to ensure we are consuming the essential nutrients needed to combat daily stresses of the hustle and bustle, we are only human and are likely to need a little extra boost.
One of the most common health complaints today often revolve around having too little energy.
Feeling tired is a normal and natural signal that tells you it’s time for sleep, and getting a full night’s rest may be all that is needed for relieving any fatigue that may be plaguing you.
The most common cause of fatigue is dehydration.
Why? If there is not enough fluid in your body, blood volume can drop; as a result, your body (and heart) must work harder in order to supply your cells with oxygen and nutrients.
Dehydration can cause everything from mental fogginess, impaired short-term memory, dizziness, and fatigue, she says. Be sure to hydrate all day long but especially when you start to feel fatigue coming on to help combat low energy.
A chronic state of fatigue, however, represents a much bigger issue. Considering that energy is a cellular function dependent on the vitamins and minerals you consume each day, consistent low energy levels typically indicates a cellular imbalance.
When cells are receiving the energy they need, you in turn feel energised. When cells struggle to produce energy, they suffer damage or die, leaving you drained.
That’s why exercise, regular colon and liver cleansing, and eating an organic, natural diet energizes the body and keeps the mind sharp.
Some other energy-stimulating activities include massage and drinking enough water to hydrate and flush the system. Hormone balance also plays a role in energy creation, with fatigue being one of the primary symptoms of a hormonal imbalance.
10 Best Supplements For Energy That Actually Work
While the morning latte or black coffee does have health benefits, these beverages do absolutely nothing for improving energy. Yes, caffeine stimulates, but it also stresses the adrenal glands and endocrine system.
Energy drinks rely heavily on sugar and other short-term stimulants, like caffeine. Similarly to the effects of sugar in sweets and lollies, cereal, and other nutritionally-deficient snacks, chronic caffeine consumption results in energy crashes and dependence.
Constant energy relies on three key factors: sleep, exercise, and eating natural, organic food. For a bigger boost, you may want to try any one of these supplements to help the body clear out the toxin overload.
Hormones regulate metabolism and initiate the release of the many biochemicals associated with energy creation.
The best dietary sources of iodine include seafood, sea vegetables (dulse seaweed, arame, kombu, and wakame), and dark leafy greens. Iodine supplements can also be taken.
- Vitamin B12
Every cell in the human body requires B12 for energy metabolism. In fact, the entire cellular energy creation, known as the Citric Acid cycle or Kreb’s cycle, depends on it.
Unfortunately, the human body cannot create B12 on its own, requiring it from dietary sources. Clams, mussels, red meat, and dairy are the best natural sources of B12. Supplementing with B12 is safe as no side effects or upper dietary limit exists.
The hormone melatonin directly influences energy metabolism. Individuals with inadequate melatonin levels suffer from fatigue and accelerated brain aging.
Research also indicates melatonin levels impact gene activation and the effects of genes on health.
If sleep is inconsistent, a melatonin imbalance may occur which can disrupt energy levels, blood sugar, and even weight.
- Ginkgo Biloba
Ginkgo has long-been known for its powerful antioxidant activity and for improving blood flow.
This normalizes metabolic activity at the cellular level, protecting the cells and promoting health and longevity. When looking for supplements, look for those with the fewest fillers.
Coenzyme Q10 plays a vital role in the process of cellular energy creation. Every cell in the body contains CoQ10, although organs like the heart, kidneys, and liver have higher concentrations.
Still, a deficiency can result. Fatigue is one of the top symptoms of CoQ10 deficiency, although high blood pressure, stomach ulcers, and blood sugar imbalance may also appear.
- Acetyl L-carnitine
Another biochemical necessary for energy metabolism, L-carnitine transports fatty acids into the mitochondria for conversion into energy. Acetyl groups also play an integral role in mitochondrial energy creation.
While the body naturally creates acetyl L-carnitine, also called ALCAR, the body will use this biochemical to support and protect the brain.
Supplementing with ALCAR ensures the body has enough acetyl groups for energy metabolism and neural health.
A healthy heart, an active brain, and proper muscle and nerve function are only a few of the (many) benefits of magnesium.
The highest dietary sources of magnesium include raw spinach, pumpkin seeds, almonds, sesame seeds, beans, avocados, and quinoa.
Supplementation can also help raise magnesium levels.
This well-known herb acts as an adaptogen, supporting the body’s natural response to stress, anxiety, and physical exertion. A recent double-blind, placebo-controlled study tested the effect of ginseng with patients suffering from chronic fatigue.
The researchers found patients taking the ginseng experienced significantly greater improvement in cognitive function and had lower levels of toxins and free radicals in their blood. Overall, the patients experienced increased energy.
This adaptogenic root, also known as arctic root or golden root, can significantly reduce the way the body responds to stress, both mentally and physically.
When taken regularly, rhodiola may actually improve physical performance and reduce fatigue, improve cognitive function and boost the mood as well.
Though it is still unknown how exactly the herb works on a chemical level, we do know that it helps to maintain serotonin levels.
Rhodiola can be sourced in an extracted form and can safely be taken 1-2 times a day for help with fatigue, stress, trouble concentrating, and mild depression.
It is advised to take it earlier in the day in case it causes insomnia.
- A Quality B- Complex Vitamin
The B-Vitamins are important for a healthy body which can withstand periods of stress and tiredness. B-Vitamin Complex is (as the name suggests) a complete combination of everything you need, all in one dose.
Here’s how the ingredients could help you fight off fatigue. Vitamin B1 (Thiamine) supports mental wellbeing and mood, Vitamin B2 (Riboflavin) helps reduce oxidative stress (and therefore tiredness), Vitamin B3 (Niacin) has been shown to be effective in supporting brain functions and Vitamin B5 (Pantothenic Acid) helps support important neurotransmitters (brain chemicals).
Then we have Vitamin B6 (Pyridoxine Hydrochloride) which plays a part in reducing fatigue and strengthening immunity, even when you’re under stress and Vitamin B8 (Inositol, Myoinositol) which helps nerve signals “communicate”.
Reduce Carb Consumption
While they do provide your body with energy, foods heavy in carbohydrates can leave you feeling sluggish. The main culprit? Simple carbs, like those found in sugary drinks, cookies, and processed foods (think white bread and pasta), which burn through your body quickly.
Though they provide a fast boost of energy, it’s quickly followed by a crash as your blood sugar spikes and then drops.
The solution? Stick to whole-grain, low-glycemic carbohydrates that take the body longer to digest and avoid the crash and burn effect.
Nuts, legumes, sweet potatoes, oats, and brown rice are all low-glycemic carbohydrates that will provide the body with a steady supply of energy.
Drinking fresh vegetable juice is a shock to your body — in a good way! Losing the fiber during juicing makes them easy for your body to absorb and digest. And because less work is required for your body to reap the nutritional benefits, you’ll notice an increase in energy.
Additionally, drinking your veggies helps eliminate toxins from the body while also feeding your cells.
If you feel an illness coming on, vegetable juice is also a good way to stop it in its tracks and keep energy up before it dips.
Pass over store-bought juices, which are often loaded with sugar, preservatives, and other unpronounceable ingredients — they’ll leave you feeling worse and more exhausted! Make your own instead,
One Final Thought
Occasional low energy is normal. Eating well, exercising, and getting enough sleep will help to restore and rejuvenate.
If the feeling of low energy or fatigue is constant, the source of the problem may be more than simply not getting enough sleep.
Mineral deficiencies from an inadequate food supply or hormonal imbalances from something as simple as stress may have created a metabolic imbalance leaving you feeling sluggish and zapped of energy.
Depending on your situation, one or several of the supplements listed here may be all that’s needed to restore, balance, and renew your energy levels.
Be sure you have ruled out any medical causes of fatigue before supplementing and consult your doctor to discuss any drug interactions or potential side effects.
A healthy lifestyle and diet do significantly affect our energy levels, so remember to ensure you are consuming a rainbow of nutrients from your diet, stay hydrated with high quality water, and get those endorphins pumping through your system with daily movement.
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