10 Best Supplements For Energy That Actually Work

Tips to Instantly Boost Your Energy

Top 10 Supplements to Boost Energy

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.

 

  1. Iodine

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.

 

 

  1. 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.

 

 

  1. Melatonin

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.

 

  1. 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.

 

  1. CoQ10

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.

 

  1. 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.

 

  1. Magnesium

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.

 

 

  1. Ginseng

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.

 

9. Rhodiola

 

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.

 

 

  1. 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.

 

Vegetable Juice

 

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.

 

How do you avoid procrastination when you’re tired, burned out, exhausted? 

I really hope this helped. Hey, have I missed anything here though? Drop me a note in the comments section below and let me know your thoughts. 

 

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Phil Adair

Hot Clicks Pay-Per-Click Online Marketing

Suite 12, 5th Floor, Dymocks Building

428 George Street, Sydney 2000, NSW, Australia  

W: hotclicks.com.au

I’m a huge fan of connecting on social media. If you’re on these social networks, then let’s follow each other: 

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About Phil Adair

Phil Adair is the host of one of the most downloaded online marketing podcasts on the internet (go here to subscribe and listen to The Online Marketing Strategies Show.)

Read his inspiring bio now.  Feel free to send Phil a message here.

 

 

Exhausted? 7 Ways to Sky Rocket Your Energy Levels That Actually Work!

Exhausted? 7 Ways to Boost Your Energy Levels

If you find yourself feeling sluggish mid-afternoon, energy levels low, struggling to stay alert throughout the day, struggling with fatigue or just plain exhausted, then it’s time for a change! Luckily, there are easy, affordable ways to banish tiredness and get a spring in your step once again.

 

There’s no need to chug crazy canned concoctions or buckets of coffee to get through the day without a 3 p.m. slump. Fatigue is often due to insufficient sleep, poor dietary habits, stress, or worry. Less commonly, it may be due to an underlying health problem.

 

Symptoms

  • Tiredness or sleepiness that is not relieved by rest 
  • Daily activities feel difficult or unduly tiring 
  • Low physical or psychological energy 
  • Decreased ability to perform physically. For example, muscles may tire easily, reflexes may be slow, and co-ordination may be affected 
  • Poor concentration and decision making 
  • Mood swings and irritability may occur 
  • Motivation may be low 
  • Fatigue that is accompanied by symptoms of dizziness; pale skin, lips, gums, nail beds and eyelid linings; rapid heartbeat; shortness of breath (especially when exercising); poor concentration; and/or reduced resistance to infection may indicate iron-deficiency anaemia.

Causes

Many cases of fatigue are related to lifestyle factors such as insufficient or excessive amounts of sleep, poor eating habits, high stress levels, a sedentary lifestyle or the abuse of drugs and alcohol. Other lifestyle issues may include workplace stress, shift work, and long work hours. Depression, bereavement, financial anxiety and other mental health problems may also lead to low energy states, as well as to mood swings, low motivation, and irritability. In fact, psychological factors such as these may be involved in the majority of fatigue cases.

 

7 Ways to Boost Your Energy Levels

 

 

1. Stay Hydrated with Water and Electrolytes

 

Did you know that one of the first signs of dehydration is feeling tired or exhausted? That’s right – not drinking enough water could be the reason your energy levels are lacking and you feel exhausted. Because our bodies are made up of mostly water, even small dips in H2O levels are enough to affect your metabolism.

 

Stay hydrated by making sure you’re drinking enough water and other fluids throughout the day. The Institute of Medicine suggests about 9 cups of fluids a day for women and 13 cups for men. However a more accurate amount is take your body weight and divide it in half, then drink that many ounces per day, plus more if you workout, are really active, are pregnant, nursing, or are fighting an illness or disease.

 

If that sounds like a lot, remember that many foods, like fruits and vegetables, contain water as well. If you have an intense workout, you might want to supplement water with a drink that helps replace the electrolytes your body is sweating out. Forget sports drinks loaded with high fructose corn syrup and additives. Opt for coconut water or water naturally flavored with lemon and honey instead.

 

2. Daily Exercise

 

Exercise. You’ve heard it before, but exercise is one of the best ways to have more energy each day. I prefer to start the day with some exercise, sometime in the morning, and the rest of my day is always better. Even a brisk walk or jog is enough. Are you wiped out after a tough workout? Take solace in the fact that incorporating regular exercise into your routine will actually boost energy levels.

 

Torching calories and engaging in physical activity sends oxygen and nutrients to your body’s cells, helping your heart and lungs work more efficiently and boosting energy levels. And remember, you don’t need to run a marathon to get the benefits — moderate levels of your favorite fitness activity will reap energy benefits, too.

 

3. Limit alcohol

One of the best hedges against the midafternoon slump is to avoid drinking alcohol at lunch. The sedative effect of alcohol is especially strong at midday.

 

Similarly, avoid a five o’clock cocktail if you want to have energy in the evening. If you’re going to drink, do so in moderation at a time when you don’t mind having your energy wind down.

 

4. More sleep

 

This is obvious, but most people don’t get enough sleep, so it had to be said. If you’re tired all the time, it’s possible that you need more sleep.

 

Shoot for 7-8 hours. Longer than 9 hours and you might actually feel more tired. If you have trouble falling asleep, turn off the computer, wind down by reading and flossing and washing up, then lay down, close your eyes, and start picturing your entire day (that just passed) in the smallest detail, from the moment you woke up. I usually fall alseep within a few minutes.

 

5. Find your body’s rhythm

It’s not possible to have high energy levels all day long — we all have a dip sometime. It’s a good idea to pay attention to your energy levels and do your most important work when you have the energy, and do more routine work (or rest) when you normally have a dip. Use the dip to schedule a nap or exercise or a tea break.

 

6. Diet

  • Stick to a nutritious diet based on plenty of fresh fruit and vegetables, daily serves of lean protein, and complex carbohydrates such as legumes and grains.
  • Don’t skip meals, especially breakfast, which helps maintain blood sugar balance, and is essential for sustained energy levels throughout the day. Choose a breakfast based on whole grains, such as natural muesli with low-fat milk and chopped fruit.
  • In addition, eating a combination of protein and complex carbohydrates at lunchtime may help you avoid a mid-afternoon energy slump. Examples include a chicken and salad sandwich made with wholegrain bread, chickpea curry with brown rice, and tuna and vegetables with wholegrain pasta.
  • Rather than three large meals, eat six smaller meals and snacks throughout the day to sustain your energy levels and balance your blood sugar.  
  • Avoid foods high in fat, sugar, or salt.
  • Iron from vegetarian sources is not as easily absorbed as iron from meat. Spinach and other leafy green vegetables, legumes and whole grains are important vegetarian sources of iron, along with enriched breads and cereals. Always combine iron-containing foods with foods rich in vitamin C (such as citrus and other fruit, capsicum and broccoli ) in order to improve your body’s absorption of iron. 

 

7. Rest

Take a break from your computer or workstation every few hours, and use that time to move around, stretch and have a glass of water. Avoid working long hours. Schedule regular periods of activities that you find relaxing. This can mean anything from walking the dog to watching a funny movie or going out to dinner with friends.

 

Massage is also of benefit, and as well as being relaxing can help to improve your sleep and relieve muscle tension. Learning to relax can improve stress levels and have additional benefits for restful sleep. Techniques worth trying include meditation and yoga. 

 

Important note:

Persistent or excessive fatigue should be investigated by your doctor so that any underlying medical or psychological causes can be treated appropriately.

 

What are you best tips for boosting your energy levels? Am I missing anything here?

 

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Remember to subscribe to my podcast and check out the [FREE] AdWords Video Training Series.

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Phil Adair

Hot Clicks Pay-Per-Click Online Marketing

Suite 12, 5th Floor, Dymocks Building

428 George Street, Sydney 2000, NSW, Australia  

W: hotclicks.com.au

I’m a huge fan of connecting on social media. If you’re on these social networks, then let’s follow each other: 

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About Phil Adair

Phil Adair is the host of one of the most downloaded online marketing podcasts on the internet (go here to subscribe and listen to The Online Marketing Strategies Show.)

Read his inspiring bio now.  Feel free to send Phil a message here.

 

The 33 Best Business Books I’ve Ever Read

The 33 Best Business Books I’ve Ever Read

We all understand the potential impact of a great book. In business, the right book at the right moment can tilt the playing field and give you a crucial advantage. These thirty-three business books have personally made a huge difference for me. In fact, they’re the best I’ve ever read.

 

These are all books that have shifted how I think about business. They’ve had a direct impact on the success I’ve experienced so far.

 

Strategy

When we’re working in a business, it’s easy to forget about working on the business. But it’s essential to to focus on the business if we want to keep moving ahead and growing.

 

Productivity

Personal and professional achievement are high values for me. That’s why I read a lot on the topic of productivity. These have been game-changers for me.

 

Leadership

A few of these are not straight leadership books, but they’re very influential on leadership.

 

Marketing

Great products deserve great marketing. But the ground is always shifting. These books represent the core philosophy, strategy, and tactics for successful marketing in today’s environment.

 

 

What business books have been critical to your own personal success?

Have I missed a crucial book here?

 

Like this post at all? Why not Pin it!

 

Remember to subscribe to my podcast and check out the [FREE] AdWords Video Training Series.

 

Get Instant Access Here >>

7 Absolutely Killer Tips For Google AdWords & Why They Crush The Competition

 

 

How to Build an Email List FAST – 7 Simple Methods You Can Use for FREE

Download The eBook Now:

 

Download here >>

 

 

Phil Adair

Hot Clicks Pay-Per-Click Online Marketing

Suite 12, 5th Floor, Dymocks Building

428 George Street, Sydney 2000, NSW, Australia  

W: hotclicks.com.au

I’m a huge fan of connecting on social media. If you’re on these social networks, then let’s follow each other: 

Twitter 

Google+ 

Facebook

YouTube

Pinterest

Instagram

 

About Phil Adair

Phil Adair is the host of one of the most downloaded online marketing podcasts on the internet (go here to subscribe and listen to The Online Marketing Strategies Show.)

Read his inspiring bio now  Feel free to send Phil a message here