What Vitamins And Minerals Can Help Boost Your Energy Levels
All vitamins and minerals do not serve the same purposes in the body. Some of the vitamins and minerals are specifically important in energy production in the body. The essential minerals are mostly required only in small amounts by the body, and as such, are called trace minerals. Included in these minerals are iron, magnesium, zinc, among others. If you want to learn more about trace minerals, read here.
What Are The Physiological Bases Of Physical And Mental Fatigue
A common feature of fatigue is a sense of energy depletion, which can objectively be related to an insufficient amount of energy . Mental and physical fatigue are experienced when these do not meet ongoing demands of the brain and muscles respectively. Under resting conditions, the fractional daily energy expenditure is the highest for heart and kidney , then for the brain , then the liver , while the resting skeletal muscle would need only approximately 13 kcal/kg. However, after considering the average adult weight of these organs, brain and muscle emerge as the most metabolically active structures, even at rest .
Best Vitamins For Energy
There are many different vitamins on the market, and choosing one can be difficult to navigate. Today we will introduce six of the top supplements you can take to naturally increase energy.
Adding these to your diet can help boost your energy, without the negative side effects that come with many energy boosters like coffee or caffeine-filled beverages.
Read Also: What Does Vitamin C For Skin
Bonus: Dont Forget Your Daily Multivitamin
You can get much of the nutrition you need from everyday food sources. But why not cover your bases with a well-rounded multivitamin? Itll save you the stress of checking every nutrition label for the right amount of vitamin B, and combines all the essential vitamins into one convenient package.
If youre at risk for nutritional deficiencies or follow a diet that restricts food groups, ask your doctor about a multivitamin.
A multivitamin is also more cost-effective than buying individual essential vitamins for energy or general health purposes
When it comes to energy levels, multivitamins are great for promoting your overall well-being. Look for these key ingredients in a well-rounded multivitamin:
- Vitamin B complex, which can include:
Magnesium Promotes Better Sleep
Magnesium is one of the most abundant minerals in the body, required for more than 300 different biochemical reactions, including muscle and nerve function, blood glucose control, and energy production. It is commonly found in foods like 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 is contributing to your fatigue, a magnesium supplement may improve your sleep quality, and help you feel more rested.
Don’t Miss: How Do I Know What Vitamins To Take
The Best Energy Supplements For Women
When it comes to giving your system a jolt, there are a myriad of vitamins, minerals, and antioxidants that naturopathic doctors recommend for a safe and natural energy boost, and weve compiled their top picks for you to make the most of them. Keep scrolling for Womans Worlds picks for the best energy supplements for women over 50.
We write about products we think our readers will like. If you buy them, we get a small share of the revenue from the supplier.
How To Use Energy Supplements
So what is the best way to use energy pills?
Should you take them at the same time every day, or should you take a larger dose right when you need them?
The answer is neither, or both.
A daily energy supplement is great, but they have drawbacks. Caffeine is not safe for everyday use it can lead to intolerance and dependency, not to mention heart issues further down the line. Using a daily stack will also support baseline energy levels, but you wont get the kind of kick we often need from an energy booster.
Powerful energy pills can definitely give you immediate increases in focus, drive and stamina. But they will not solve any of the deeper problems that cause chronic tiredness and fatigue.
So, the best way to take energy pills is to combine both of these strategies.
We think the ideal way to take energy supplements is to use a daily stack for enhancing cellular energy metabolism and fixing vitamin deficiencies, and then to supplement that with a potent caffeine/theanine stack during times of peak mental and physical demand.
That way you get the best of both worlds constant energy support and a powerful energy boost when needed. You mitigate side effect risks while maximizing the effect that caffeine has on you . At the same time, you address the underlying problem at the cellular level.
You May Like: What Is The Best Vitamin For Skin Repair
B3 For Energy And The Body
If mushrooms or avocado are on the menu, so is a big dose of B3. Vitamin B3 or niacin gained popularity in the medical field for the treatment of cholesterol. Yet, niacin helps with revving metabolism and stimulating blood flow, much like B5. Vitamin B3 also improves sexual health and energy, giving a boost in the bedroom!
Other Vitamins You Need
Besides the vitamins listed above, you should make sure your multivitamin contains other important nutrients as well. These include calcium, fiber, and potassium.
Calcium is important for your bone health. It also helps your heart and lungs function properly. Calcium can also help you keep your blood pressure at normal levels.
Fiber is especially important when we begin to age. It can help lower cholesterol, regulate bowel movements, and aid in weight loss.
Potassium is often associated with muscle contractions. It helps your muscles from cramping up to bad. It can also aid in reducing blood pressure and protect against stroke.
Also Check: Which Vitamin D Is Good For Depression
Calcium Is Good For The Muscles
Minerals Calcium is essential for the muscular contraction to do work. Beyond that, calcium also plays a crucial role in cellular processes regulating energy functions. Calcium is essential for the proper functioning of several other nutrients involved in energy production, such as B complex vitamins, etc. Foods rich in calcium include milk, soya beans, nuts, bones, etc. Calcium supplements are also an intake boosting option.
How Does Vitamin A Impact Energy Levels
The exact role of vitamin A in bodily energy production has only recently come to light and been identified by scientific research. Much of the original clinical study materials are highly academic and aimed at professional medical workers. Here are the main facts, in plain English, about vitamin As key role in human energy levels:
Vitamin A actually helps create energy within human cells, according to a team of international researchers, linked above, who were investigating why hundreds of diseases were directly linked to a deficiency of the nutrient. The detailed explanation goes like this: Retinol helps cellular mitochondria synthesize a substance called ATP, which has a direct effect on energy levels. If theres not enough retinol in the cell to begin with, human energy available within the body can decrease by up to 30 percent.
Low vitamin A levels can lead to sluggishness and lethargy. If a healthy human doesnt get enough vitamin A, scientists believe that the cells resort to available fats, which usually leads to a lethargic, sluggish state.
Depriving a person of vitamin A was shown in clinical research to lead to various problems, one of which is decreased respiration, or breathing. One study demonstrated that when levels of the vitamin are restored to their normal levels, respiration is no longer impaired and most other negative side-effects of low vitamin A are immediately reversed.
Recommended Reading: What Vitamins Should I Take While On Keto
Best Supplements To Boost Energy
Different reasons can cause low energy in different individuals. As such, everyone may need a different type of supplement to manage their condition.
However, there are specific nutrients that seem to work well across the spectrum of tiredness and fatigue. With a little help from these, it can become possible to boost energy and maintain your alertness and focus throughout the day. You may also get rid of chronic fatigue.
Some of these will have a similar working mechanism, while others will follow a different path to create energy. For instance, you will come across a few nutrients that will involve manufacturing ATP in the body while some others cater to energy needs by nourishing the mind and sharpening mental performance.
Here we will look at eight popular energy vitamins and supplements that can give your energy a kickstart.
The Best Vitamins And Supplements For Energy
Getting regular exercise, eating a balanced diet, maintaining low stress levels, and getting enough sleep each night can all help maintain good energy levels. Can vitamins and supplements also help?
Sometimes, people might need an extra boost of energy when life gets busy or during particularly intensive exercise.
Here, we look at some of the most effective vitamins and supplements for boosting energy levels.
Stress and anxiety can contribute to feelings of fatigue and low energy. They can also make people feel less able to cope with daily demands.
Ashwagandha is an adaptogen that could help boost energy levels. Adaptogens are plant derived substances that help the body better manage stress.
The researchers behind a 2012 studyTrusted Source found that ashwagandha root extract helped ease stress and anxiety. After 60 days, participants who took ashwagandha had a reduction in stress and cortisol levels compared with those in the placebo group.
They also found ashwagandha to be safe and well-tolerated.
Results from another studyTrusted Source suggest that ashwagandha may help improve endurance during exercise. The researchers found that ashwagandha improved endurance rates in elite cyclists when they took 500 milligram capsules twice daily.Coenzyme Q10
Coenzyme Q10 is an enzyme that exists naturally in the body, particularly in the heart, liver, pancreas, and kidneys. It is an antioxidant that improves energyTrusted Source and strengthens the immune system.
Read Also: What Vitamins Are Good For Joints And Bones
Fatigue May Also Result From A Dysfunction In The Supply Of Oxygen To Muscles And Brain
Brain and muscle tissue are both also highly dependent on oxygen. The brain consumes approximately 3.5 mL O2 per minute and per 100 g of tissue, which corresponds to 20% of the oxygen needs of the whole body. Compromised oxygen delivery can harm the brain, with chronic hypoxia resulting in impaired intellectual function . Resting muscle consumes only 1 ml O2 per minute and per 100 g of tissue, but oxygen consumption can increase up to 50-fold in contracting muscle, when exercising , and this enables enhanced performance . During anemia, i.e., when the levels of hemoglobin are decreased, oxygen delivery is impaired, with consequences for not only cognitive and physical performance, but also perceived fatigue and tiredness . It is notable that sustained, intense mental processing results in a measurable decrease in circulating levels of glucose and oxygen . Fatigue is considered a major component of anemia symptomatology, whatever the underlying reason for decreased hemoglobin level .
The Top 3 Energy Supplements On Sale Today
We will now take you through the 3 best pre-made energy supplements currently on the market.
Over the years we have seen a lot of energy supplements come and go.
Hundreds of energy supplements have come onto the scene promising amazing results, but the vast majority end up disappearing when people figure out that they just dont deliver.
Weve seen lots of stacks which claim to naturally boost energy, but in reality they use dangerous synthetic stimulants to increase energy levels.
The best energy supplements deliver increased energy levels, and they do so without causing side effects, health issues, or dependency.
We apply a very strict method when judging supplements, including supplements for energy.
For something to appear on our list of the best energy supplements, it needs to meet the following criteria:
So, with that in mind, weve compiled a list of the best supplements for energy on the market today. These supplements are all excellent for promoting energy and focus, and they all represent great value for money. They have individual strengths take the time to read about them and see which is the right energy supplement for you.
Don’t Miss: What Vitamins Improve Egg Quality
Are Energy Supplements Better Than Caffeine
Yes, energy supplements are a healthier alternative to caffeine. Thats because coffee doesnt actually give you energy. Caffeine is a powerful psychoactive stimulant that increases your neurons activity, hence, it tricks your brain into thinking you have stamina.Energy vitamins and supplements, on the other hand, work on maintaining your natural energy levels, enhance your bodys resilience to stress, help transform food into energy, and improve your mental cognition in a healthy, safe manner. With this being said, drinking coffee does have a positive effect on your body, as long as you dont exceed the daily recommended dose. Up to 400mg of natural caffeine can improve your focus, increase your physical endurance, and stimulate the flow of oxygen to your brain.Anything more can cause unpleasant caffeine withdrawal symptoms like headaches and tiredness.
How Do You Choose An Energy Supplement
There are three main type of energy supplements. You can either use:
Of these, we think the last option is by far the best.
If you want to really make a big difference to your mental and physical performance, then you need to take a holistic, multifaceted approach to energy.
Low energy levels do not always have a single cause.
Likewise, there is often no one single fix for low energy you need to tackle low energy on multiple fronts.
You also want to avoid synthetic energy boosters or harmful stimulants. Although these energy supplements give you a short-term kick, they usually cause side effects, can be harmful in the long-term, and sometimes cause dependency.
Thats why pre-made natural energy supplements are the best option for people looking to improve focus, increase mental stamina, and combat fatigue. The best energy supplements will provide a balanced blend of minerals, herbal extracts, natural stimulants and vitamins that have been scientifically-proven to increase energy levels. Top quality energy boosters will be safe and free of side effects too.
Also Check: How Does Vitamin C Help
How To Learn More About Vitamin A
Everyone needs vitamin A to maintain proper energy levels, stave off hundreds of different diseases, ensure proper growth, and more. The first step consumers should take is self-education, which begins with learning about the varied roles that vitamin A plays in physiological health.
Its wise to learn about the role that each essential vitamin plays in human health and wellness.
Note that amounts of vitamin A are measured differently in the U.S. and Europe. It is a good idea to scrutinize supplement labels and make sure you understand whether the dosages are listed in International Units or Retinol Activity Equivalents. Most U.S. supplements use the IU protocol, which means you can use 5,000 IU as a baseline amount that is typically cited by the Food and Drug Administration as a healthy amount of vitamin A.
Keep in mind that each individual will have different needs, which is why you should consult a healthcare professional before using supplements or changing your diet in a significant way.
The role of vitamin A on human energy levels is only now being understood. For about 100 years before 2010, very little was known about how this important chemical substance helped the body supply us with the right amounts of energy at the right times.
The bottom line is that active adults, even those who face no serious health challenges, need vitamin A in order to provide enough energy for routine stressors of daily life.
Vitamin B6 For Sustained Vigor
Do any of the B vitamins work harder than B6? B6 or pyridoxine helps with muscle repair, combating anemia, brain function and much more. More importantly, B6 converts proteins, fats, and carbohydrates to glucose. The vitamin manages energy use too and prolonged energy can be expected when taking a B6 supplement.
Also Check: What Is Vitamin E Oil
How Do I Know Which Exact Vitamins I Need For Chronic Fatigue
There are a few vitamins you might be lacking if you experience tiredness and low energy levels all the time.
For example, if you have chronic fatigue, you probably lack vitamins B6, B12, and iron.
And if you experience a combination of chronic fatigue symptoms and have trouble sleeping or other sleep disturbances, your magnesium levels might be too low. Other vitamin deficiencies that cause sleep issues are B3, B5, B6, B9, B12.
Another cause for the decrease in energy among men is low testosterone levels. To regain hormonal balance and strength, in this case, you can take vitamin K, D, zinc, and magnesium.
Which Herbs Help With Low Energy Levels
If you want a natural herbal energy boost, go for:
- American ginseng – improves your immune system health and vitality.
- Siberian ginseng – alleviates fatigue and improves your bodys resistance to stress.
- Asian ginseng – increases physical endurance, fights fatigue, and improves your ability to cope with stress.
- Rhodiola Rosea – fights fatigue and chronic stress, improves your brains functions, and exercise performance.
- Bacopa – boost brain functions, reduces inflammation in your body, and reduces anxiety and stress levels.
For best results, take an herbal energy supplement that has a combination of these herbs. Also, keep in mind that you might notice the effects gradually since herbs and plants usually need some time to build up in your system.
Recommended Reading: What Foods Produce Vitamin B12