What Are The Most Effective Natural Energy Boosters
We will now list some of the most effective herbs, minerals, and vitamins for energy.
Obviously, everyone is different. The exact reasons why you are so fatigued might be different than the next person. But there are some very common reasons why people are fatigued, and some substances have been proven to work reliably well across populations and in large study groups.
We will therefore be focusing on natural supplements that together help with multiple common causes of low energy and fatigue, like lack of sleep, vitamin deficiencies, and so on.
As always, we ignore hype, traditional use claims and pseudo-science. We look at the hard scientific evidence backing up a substance to see if it really works as advertised.
Excessive Folic Acid Intake
Although folic acid is generally considered non-toxic, excessive intakes above 1,000 mcg per day over a period of time can lead to malaise, irritability and intestinal dysfunction. The main risk with excessive folate intake is that it can mask a vitamin B12 deficiency, so its best to consume these two vitamins within the recommended amounts.
Most Read Local Stories
The B vitamins play essential roles in the complex biochemical machinery that breaks glucose into ATP, releasing energy from the food we eat. In that way, B vitamins make it possible for your body to use energy but they dont contain energy.
If you are deficient in B vitamins , this can affect your energy levels. But so can other things, including lack of sleep. If you have adequate B-vitamin levels but pop a supplement anyway, you wont gain extra energy. Your body will simply excrete the excess in your urine. Dont waste your money.
Another problem with taking nutrients in supplement form is that they often work closely together, and levels of one vitamin affect how another vitamin works. For example, if Vitamin X relies on Vitamin Y, but you have a lot of X and not enough Y, its as if you have too little of both.
This is especially true with the B vitamins, which are highly dependent on each other. Yet, its common for B-complex supplements to contain 50 milligrams of each individual vitamin. That means it has 3,333 percent of the thiamin you need each day, but only 17 percent of the biotin. The potential imbalance could be even greater if you take supplements of a single B vitamin.
The eight B vitamins thiamin , riboflavin , niacin , pantothenic acid , pyridoxine , biotin , B12 and folic acid are often found in the same foods.
Next time: How to handle food pushers.
Recommended Reading: Does Vitamin C Help Acne
The Difference Between Vitamins And Minerals
Although they are all considered micronutrients, vitamins and minerals differ in basic ways. Vitamins are organic and can be broken down by heat, air, or acid. Minerals are inorganic and hold on to their chemical structure.
So why does this matter? It means the minerals in soil and water easily find their way into your body through the plants, fish, animals, and fluids you consume. But its tougher to shuttle vitamins from food and other sources into your body because cooking, storage, and simple exposure to air can inactivate these more fragile compounds.
Berry Beet And Wheatgrass Smoothie
This is homemade treat and one of the best natural energy drinks, with vitamins A, B, C, and potassium! Beets are one of many foods that have the ability to help your body use oxygen more efficiently.
Blend together one small beetroot, 1/4 cup strawberries, half an avocado, a handful of spinach, one banana and one cup of almond milk. Add a tablespoon of fresh or powdered wheatgrass to add the additional benefits of antioxidants, minerals, and even more vitamins.
You May Like: How Much Vitamin D3 For Kids
Top 10 Ways To Boost Your Energy
Experts offer some fatigue-zapping tips that really work.
Everyone is familiar with all-out energy drain — that exhausted day when no matter how enticing that new movie, fabulous shoe sale, orfriendly barbecue, we just can’t psych ourselves up to go.
What can be harder to recognize is a low-grade energy drain. In this case,you may not necessarily feel the classic signs of exhaustion — like achymuscles or that all-over tired feeling. What you do experience is an increasinglack of get-up-and-go for many of the activities you used to love.
“You may also find it harder to concentrate on tasks, and, eventually, youcan also find your patience grows short and your level of frustration rises,even when confronted with seemingly simple challenges,” says New YorkUniversity nutritionist Samantha Heller, MS, RD.
If this is starting to sound familiar, take heart. Energy zappers are allaround us, some obvious, some hidden. The good news: There is a way aroundalmost all of them.
To this end, we asked health experts to help compile this list of the top 10energy boosters. Try one, two, or all 10, and you’re bound to see your energylevels soar.
Effect Of Supplementation With Vitamins And Minerals On Mental Fatigue And Cognitive Or Psychological Functions
7.3.1. Supplementation with Individual B Vitamins on Mental Fatigue and Cognitive or Psychological Functions
Thiamine supplementation could be effective in preventing cognitive impairment in at-risk situations, i.e., before cognitive dysfunction occurs. In a retrospective cohort study in more than 10, 000 Taiwanese patients with a recently diagnosed alcohol use disorder, those who received thiamine therapy after the diagnosis were compared with a control group without thiamine the treated group had a lower hazard ratio of dementia . Recently, the administration of a synthetic derivative of thiamine in five patients with mild to moderate dementia resulted in improved cognitive ability measured via the Mini-Mental State Examination . An earlier study had assessed the effects of a high dose of thiamine or placebo on 120 young adult women with adequate thiamine status at the study outset. Thiamine status, assessed via transketolase activation, was improved in treated subjects and this was associated with improved attention and a trend toward improved mood .
Supplementation with 250 mg niacin was found to attenuate the disturbed sleep architecture associated with Parkinson disease, probably through a normalization of the function of niacin receptors quoted in .
7.3.2. Supplementation with Vitamin C, Iron, Magnesium or Zinc and Mental Fatigue and Cognitive or Psychological Functions
Don’t Miss: What Vitamins Can Cause Headaches
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 Ways To Boost Energy Naturally
At BrainMD, we believe that the best way to attain and maintain peak performance, both physically and mentally, is to be as natural as possible. We recommend whole, healthy foods, with supplements to fill any nutrient gaps first and foremost before putting medications or other harmful substances into your body.
Our line of brain-healthy vitamins, essential minerals and other supplements are ultra-pure, clinical strength and brain directed. The ingredients in these high-quality supplements come from the finest sources, have undergone rigorous clinical testing and have been formulated for maximum absorption and utilization by the bodys 30 trillion cells. They enhance your bodys built-in energy enzymes, allow you to boost your energy as you need it, and give you improved capacity to handle stress or mental strain.
If you regularly experience periods of low energy, what should you grab instead of coffee or an energy drink?
You May Like: Which Hair Vitamins Work Best
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.
Effects Of Supplementation With Vitamins And Minerals On Physical Fatigue
Few studies have addressed the effect of supplementation with vitamins and minerals on physical fatigue and data are lacking, especially regarding niacin, pyridoxine or cobalamin. Existing supplementation studies most often use large doses, well above daily nutritional requirements: this helps provide the proof of concept and demonstrates the role of the vitamin or mineral in alleviating physical fatigue but it does not document the appropriate amounts to be given or the nutrient status that should be reached.
6.2.1. Supplementation with Individual B Vitamins and Physical Fatigue
In 16 young athletes, high-dose thiamine supplementation for 3 days markedly increased blood thiamine level and significantly decreased the number of complaints after a cycling exercise, in a subjective fatigue assessment .
A few animal findings support a role of supplementation with pantothenic acid in alleviating muscular fatigue whereas human data are still controversial. During exercise, rats made deficient in pantothenic acid became exhausted more rapidly and their tissue acetyl-CoA levels were lower than in vitamin B5-replete animals. A 2 week supplementation with 2 g/day of pantothenic acid translated into better performance for trained distance runners, with a better use of oxygen and less lactic acid accumulation, but this was not reproduced in another similar study .
6.2.2. Supplementation with Vitamin C and Physical Fatigue
Don’t Miss: What’s The Best Mens Vitamin For Energy
Tired All The Time Taking Iron For Energy May Be The Boost You Need
Feel like you are dragging much of the day? Need a nap, all the time? Dont have the get up and go you once did? But maybe you dont have the time to pass the day a way resting in a sunny pasture. When it comes to energy, Vitamins can play a key role. People often ask us what vitamins to take for energy and tiredness. Many common vitamins play essential roles in making our various cells function properly. If your cells cant efficiently do their jobs it is no surprise that your whole body feels the effects. Taking the vitamins can help you feel better.
Nutritional Causes Of Lack Of Energy
Energy comes from an overall healthy diet, says Roberta L. Duyff, a registered dietitian nutritionist and author of Academy of Nutrition and Dietetics Complete Food & Nutrition Guide. If people are following the MyPlate, guidance, theyre going to be adequately nourished, she says, referring to the USDA dietary guidelines. Severe vitamin deficiencies are rare, says Duyff, but some dietary habits can skip over important vitamins and other nutrients that affect energy metabolism. Examples of such habits include:
Don’t Miss: What Vitamins Are Good For Uric Acid
Natural Stimulants For Energy Production
How can I increase my energy? Now well talk about natural stimulants, the most common energy boosters.
These stimulants typically provide a stronger, quicker uptick in your energy levels. However, this comes with some side effects.
Nevertheless, these four natural stimulants will be sure to increase your energy, and fast.
These Are The Best Vitamins To Boost Your Energy
- These Are the Best Vitamins to Boost Your Energy
Do you struggle with having enough energy to get through the day? Unfortunately, many people in similar circumstances have resorted to chugging energy drinks to help increase their energy levels.
Energy drinks are the fastest-growing part of the beverage industry. Most energy drinks contain large amounts of caffeine, sugar or artificial sweeteners, and other stimulants like guarana, which only provide a temporary energy spike. That short-lived boost is often accompanied by other problems, such as:
Those who are desperate to increase their energy levels may be tempted to try unhealthy methods. Energy boosters to avoid include diet pills, energy drinks, excessive coffee, sugar-filled caffeinated sodas, and smoking. All of these are harmful to the health of your brain and body.
You May Like: Can Prenatal Vitamins Make You More Fertile
Tips To Help With Fatigue
Your diet can help to improve your energy levels. Below are some useful hints and tips to help you along the way:
Always eat breakfast Aim for your five a day. This is the easiest way to ensure youre getting a good variety of nutrients from your diet the more colour on your plate, the better Include slow releasing starches in your diet. Potatoes, wholegrain pasta and rice are nothing to be feared, they all release energy slowly to keep you going throughout the day Cut down on sugar. Many people reach for sugar when theyre feeling tired, but this is a short-term energy fill that can actually leave you feeling lower than before Give your body the right amount of calories for your daily activities, as this will help keep your energy levels up Include foods rich in vitamin B in your diet, as they support healthy energy levels. B vitamins are nutrients that convert your food into energy, and include B1, B2 and B3 Make sure your food is rich in iron, this is essential for your red blood cells which carry oxygen around your body* Include magnesium rich foods in your diet. Magnesium supports energy and muscle functions,* so its important to ensure you’re getting the right levels
People Who Are Pregnant
The B vitamins are especially important during pregnancy, supporting the mother’s health and strength as the baby grows. Prenatal vitamins typically contain a number of the B vitamins, though they are meant to support a healthy diet and not replace it. Folic acid must be taken pre-pregnancy and during pregnancy to prevent neural tube defects.
Recommended Reading: Does Vitamin C Make Your Immune System Stronger
How Much Iron Do I Need
The minimal daily requirement or RDA for iron is 18mg. That is how much your body should be taking in just to maintain normal function. This does not take into account any losses. While most of us get some iron via the food we eat, very few women are getting enough iron to make up for menstrual losses or long standing deficiency. How much you need to take, in addition to your diet, varies from person to person. Your age, stage in life, symptoms and other health factors all determine how much iron you may need. The best way to get vitamins for energy and fatigue is through a custom vitamin that is medically sound and based on your individual needs. Click here to take our vitamin survey and a get an all in one custom vitamin tailored to your needs.
Are There Side Effects Of Energy Supplements
Many of the supplements and vitamins for energy on this list are known to be safe, with very few side effects or drug interactions.
Minor side effects of the specific supplements on this list are as follows:
- CoQ10: On occasion, CoQ10 will cause diarrhea or rash. These symptoms are usually minor and dont last long.
- Ginkgo Biloba: Side effects of ginkgo are reported to include headache, dizziness, heart palpitations, nausea, gas, and diarrhea. An allergy to ginkgo will result in a rash. Its possible it interacts with bleeding disorder medications, so dont start ginkgo biloba before speaking to your doctor if you take a medication for bleeding problems.
- Citrulline: Citrulline may cause mild, short-term stomach discomfort.
- Lions Mane: Generally, lions mane is safe and non-toxic, even when taken for a while. However, you may develop dermatitis if you are allergic. One case study recorded a report of respiratory distress from lions mane.
- Taurine: One case study recounts the story of a patient who had general itchiness, stomach upset, and dizziness after drinking a taurine beverage.
- Caffeine: Caffeine can cause increased blood pressure, heart rate, blood glucose, cortisol, insulin resistance, and anxiety.
Also Check: How Is Vitamin C Manufactured
Caffeine Vs B Vitamins Which Energy Boost Is Best For You
But first, coffee.Caffeine, found in coffee, tea and energy drinks, can give you an instant energy boost. And many of us love that morning jolt. But B vitamins can also help get your energy up by releasing energy from your food without some of the drawbacks of caffeine. So, is one better than the other?Heres a look at both.
Caffeine is a common stimulant that acts on the brain and nerves. You can find it in coffee, most teas, cocoa, chocolate, cola, guarana and energy drinks. Caffeine can help you feel more awake and energetic, but its overall effects on your health are more complex.
Benefits of consuming caffeine
Coffee afficionados love their morning brew. Coffee isnt just a social pleasure – its a way of life for many of us. We drink coffee for the taste as well as the energy boost.Coffee makes us feel more awake and alert because it contains caffeine – a stimulant that speeds up the messaging between our brains and bodies. Other than feeling more stimulated, people who drink coffee regularly might have a lower than average risk of certain chronic diseases.Just be aware that too much caffeine – for example, 3 espresso coffees or 6-7 instant coffees – can give you jitters and make it hard for you to sleep. So always stick to the recommended amounts.
The B vitamins are a group of vitamins supporting a range of functions in your body that keep you feeling well. B vitamins include :
Benefits of consuming B vitamins
Benefits of B vitamins