Are Vitamins For Tiredness And Fatigue Safe
Vitamins and minerals are essential nutrients the body needs to work to its full capacity. Some work better for increasing energy during exercise, while others may be best when you need a quick pick-me-up.
As long as you are opting for high-quality supplements from well-established names, as well as carefully reading the nutritional values and adapting it to your own needs and requirements, vitamins for fatigue and tiredness are not only highly effective, but safe also.
The research into a number of the supplements mentioned within this list supports their usage, stating that when consumed in appropriate dosages, there are little to no side effects or safety concerns for the aforementioned vitamins.
While we support the use of supplements and vitamins for tiredness, we would still encourage you to consult with a healthcare professional or your GP prior to taking any form of supplements to ensure they are safe for you.
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
Vitamin C Iron And Magnesium Are Also Involved In Energy
Vitamin C is needed for two dioxygenase enzymes involved in the biosynthesis of carnitine, an essential cofactor in the transport of long-chain fatty acids into the mitochondria. It thus plays an important role in the production of energy via beta-oxidation so impaired carnitine metabolism, including through insufficient vitamin C supply, can be responsible for weakness or muscle aching .
Iron is included within the porphyrin ring structure of heme enzymes, such as for the family of cytochromes required for cellular energy production. Cytochromes serve as electron carriers during the synthesis of ATP in the electron transport chain: the reduction of ferrous iron to ferric iron is coupled with the acceptance of electrons. Among the 40 different proteins that constitute the respiratory chain, there are six different heme iron proteins and six others with iron-sulphur, located in complexes I, II and III . Among those, succinate dehydrogenase is as a key enzyme in the citric acid cycle .
Recommended Reading: Which Fruit And Vegetables Contain Vitamin C
Lack Of Iron In Your Diet Can Lead To Tiredness And Fatigue
Iron is a key nutrient and essential mineral needed for many biological processes, including energy production. Like magnesium, certain enzymes involved in energy metabolism are dependent on iron to convert food into energy as ATP. Iron is also required to make healthy red blood cells that transport oxygen throughout the body.
Iron-deficiency anemiaone of the most common nutrient deficiencies in the worldoccurs when not enough iron is present to support normal red blood cell production. About 6% of the US population has iron-deficiency anemia. Symptoms of iron-deficiency anemia may include tiredness and fatigue, rapid heart rate, and rapid breathing after exercising. In iron-deficiency anemia, the lack of iron in red blood cells decreases the amount of oxygen delivered to muscles and impairs energy production in muscle cells, leading to fatigue.8
Iron is found in both animal- and plant-based foods . Heme iron from animal sources is more readily absorbed than nonheme iron therefore vegetarians and vegans need to eat a variety of whole grains, legumes, nuts, seeds, dried fruit, iron-fortified cereal, and green leafy vegetables to get the right amount of iron per day.
Some good food sources of iron include:
- Oysters
- White beans
- Lentils
See more positive energy products
Qualia Nootropic Energy Drink
Neurohacker produces the #1 nootropic supplement on the market called Qualia Mind. You can learn more about this nootropic stack here.
Today, they just unveiled their latest creation: Qualia Nootropic Energy.
Qualia Nootropic Energy is designed to give you:
- Clean, long-lasting energy
Neurohacker employees a team of scientific advisors who are meticulous with the development of new products.
Heres a look at the label:
So if youre looking for a powerful energy supplement in the form of an energy drink, give Qualia Nootropic Energy a try.
Also Check: How To Know What Vitamins I Need
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.
More On Energy Boosting
Having quality nutrition every day is key to staying healthy and fit. Many people wonder if taking supplements is needed to supply their needs. The answer to this question lies in a lot of factors. Heres the thing: there is no black and white approach when it comes to taking supplements, but if youve been wondering whether you need supplements or not, I will help clarify some of your concerns.
Sometimes, having too many options of supplements on the market can be overwhelming. If youre still asking yourself what supplements to take, then keep reading.
You May Like: Does Vitamin B12 Improve Memory
Reduce Stress And Fatigue With Rhodiola Rosea
Rhodiola, also known as Rhodiola rosea, is a botanical supplement that has been used in traditional medicine in Eastern Europe and Asia for centuries. Not only will it help you feel more alert and decrease stress, it can also improve your mood, according to clinical research.
In a 2016 study from The Journal of Sports Medicine and Physical Fitness, rhodiola supplementation was shown to improve endurance while exercising, as well as assist in recovery afterwards. Rhodiola is a great choice if your exhaustion is related to intense activity.
As the scientific research on rhodiola continues to emerge, it could become an increasingly popular tool for improving quality of life.
Two Classes Of Energy Vitamins & Supplements
Supplements for energy can fall into two categories:
You are a random sample of one, meaning what works for one person may or may not work for you. Many people in the biohacking community take a scientific approach, performing blood tests and other analyses to understand their biochemistry. If this approach speaks to you, by all means, go for it. But for this general guide, Im going to address common deficiencies that you can experiment with on your own.
Vitamins, minerals, and hormones many individuals have deficiencies in that can lead to chronic fatigue and lethargy include:
- Shilajit
Supplements can directly influence your energy level include:
- Neurohackers Qualia Energy
- Pine Pollen
- Rhodiola Rosea
Lets go through each of the best energy supplements and look at what the research tells us.
You May Like: What Can I Get Vitamin C From
Different Definitions Exist For Concepts Such As Energy Or Fatigue
From a nutrition science perspective, energy is provided by food, which is the only form of energy animals and humans can use to maintain the bodys structural and biochemical integrity. For the general public, energy is associated with the feelings of well-being, stamina and vitality that result in the ability to undertake their daily physical or intellectual activities and social relationships. Conversely, fatigue is often described as a perceived lack of energy or a feeling of low vitality .
Energy, vitality and fatigue are interrelated concepts, with the first two and the last sometimes seen as opposite ends of the same continuum . Each can be defined as the sum of certain mental and physical components As examples the former may include degree of emotional and psychological well-being, level of perceived fatigue, mental resilience and perseverance, with the latter including feeling strong and fit, or unable to do anything) .
The Synthesis Of Neurotransmitters Is Dependent On Vitamins B1 B5 B6 B9 And C
Thiamine is required for the synthesis of fatty acids, steroids, nucleic acids and aromatic amino acids, which are precursors to a range of neurotransmitters, including acetylcholine, glutamate and gamma-aminobutyric acid .
Pantothenic acid is required for the synthesis of the neurotransmitter acetylcholine, as shown by experimental studies in rats in which pantothenic acid was depleted using chronic alcohol exposure that displayed a decreased synthesis of acetylcholine in the brain .
In the brain, the aromatic L-amino acid decarboxylase, an enzyme dependent on PLP , catalyzes the synthesis of two major neurotransmitters: serotonin from tryptophan and dopamine from phenylalanine. The synthesis of other neurotransmitters, including glutamate or gamma-aminobutyric acid, is also catalyzed by enzymes that require vitamin B6 as cofactors .
Vitamin B9 enables cerebral methylation processes and this affects the metabolism of the neurotransmitters serotonin and dopamine, which are important in mood regulation. More precisely, folate has been linked to the maintenance of adequate cerebral levels of tetrahydropterin, a key cofactor in the hydroxylation reactions that lead to the synthesis of serotonin and catecholamines. .
Vitamin C is involved in the synthesis and modulation of some hormonal components of the nervous system. It is a cofactor of the enzymes that catalyze the formation of catecholamines: , and of enzymes that are active in the biosynthesis of neuropeptides
Recommended Reading: How Much Vitamin C Is In A Bell Pepper
Better Exercise And Athletic Performance
Many supplements and vitamins for energy improve your exercise and athletic performance.
One of the main reasons people look for natural energy boosters is to increase their workout capacity.
Several supplements, such as caffeine, have been studied extensively. Caffeine not only increases energy it increases exercises effect on upper body strength and muscle power.
Signs You’re Not Just Tired
You may be thinking to yourself that getting tired is just part of getting older. And while it may be true that a lot of people get more tired as they age, it doesn’t have to be the case. If you talk to your doctor about your fatigue, they can help you to figure out the source.
Before you make an appointment, check yourself for some common signs that your fatigue is more than exhaustion:
- You’re too tired to do the things that you love to do.
- You wake up from a full night’s sleep still feeling exhausted.
- You lack the energy or motivation to start your day.
- You intermittently experience periods of extreme exhaustion that come on as quickly as they go.
Several medical issues can cause fatigue. It may be something simple like a vitamin deficiency or sleep issues. Fatigue will often accompany depression and anxiety, even in mild forms. Whatever is the cause, it’s essential that you see a doctor to help you figure out the best plan for you.
Don’t Miss: What Vitamins Help With Perimenopause
Garden Of Life Vitamin Code B12
If you suspect there might be more to health than vitamins operating independently, on their own, you are of the same mind as Garden of Life.
Their supplement design philosophy is based around providing nutrients in the form that they are found in nature, and thats exactly what they do with their B12 supplement. The vitamin B12 in Garden of Life Vitamin Code B12 is provided alongside extracts from a wide range of fruits and vegetables.
The drawback is that, because B12 is mostly found in dairy and animal products, providing fruit and vegetable extracts may not reflect the natural environment in which vitamin B12 is found.
The Bottom Line B Is Good For Energy
The truth is, the eight B vitamins contribute in a unique way to metabolism. The more efficient the metabolism, the more efficient the energy. Vitamins like B5 and B6 work together. B12 is energy-boosting along with B6. Pharmacists and doctors often suggest a high-quality B-complex supplement. A B-complex supplement provides the daily recommended B vitamins in a single dosage.
Also Check: Does The Sun Have Vitamin D
What Is Quali C Vitamin C
Quali®-C the worlds first branded vitamin C is manufactured at the Dalry site, providing customers with guaranteed peace of mind when it comes to quality, reliability, traceability and sustainability. Besides its high quality, Quali®-C has the lowest carbon footprint of all vitamin C on the market.
Which Supplement Is Best For Chronic Fatigue
Some of the best supplements and vitamins you can take to cure chronic fatigue and increase your overall energy levels include:
- Ashwagandha helps your body with managing the effects of stress and anxiety, which boosts your thyroid function, increases energy, and lowers feelings of fatigue.
- Vitamin D keeps your immune system strong, energy levels up, boosts serotonin and dopamine production, and thus, reduces feelings of fatigue.
- Fatty acids like Omega 3s are a healthy energy source for the heart, lungs, blood vessels, and immune system.
- Vitamin B12 makes red blood cells which transport oxygen throughout your body. Hence, a vitamin B12 deficiency makes you feel tired and fatigued.
- Iron, magnesium, and potassium are vital for your energy production and other bodily functions, such as muscle function.
Don’t Miss: Where To Buy Geritol Vitamins
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.
Optimize Cell Function With Iron
Iron is an essential mineral that helps oxygen circulate throughout the body. It is also necessary for the bodys cell to function and develop properly. Iron deficiency is the primary cause of anemia, which can impair cognitive abilities, decrease immunity, and negatively impact work performance.
Meat and seafood are excellent sources of dietary iron. If you are vegetarian, then nuts, beans, lentils, spinach, and fortified grain products will be some of your go-to foods for iron. If necessary, iron supplements will help maintain proper levels of iron, but be mindful that iron supplements can cause severe side effects when taken in excess. Make sure to consult with your doctor before supplementing with iron.
Iron is especially important for women who experience heavy menstrual cycles, or for pregnant women because of irons importance for fetal development.
Recommended Reading: What Mg Of Vitamin C Should I Take
The 5 Best Vitamins For Energy According To A Dietitian
Always feel like the wind is out of your sails? Shavonne Morrison, MS, RD, LD, shares what vitamins give you energy for lasting vigor and focus.
Is the mid-afternoon slump getting you down? Always feel like a nap is calling your name? Its a fast-paced world, and if youre like most, you could use a littleor a lotmore energy throughout your day.
Before we look at the best vitamins and supplements for energy, well first investigate a few common causes of low energy levels.
What Supplements Should I Take
When you reach for that bottle of vitamins or fish oil, for example, you wonder if any of these will work and if they are safe. Well, the main thing you should be asking yourself is if you need them in the first place. And the truth is, there are tons of supplements for different needs.
Our body requires all the necessary nutrients, like vitamins, minerals, protein, healthy fat, and fiber every day. The best source for these nutrients is real food. Nothing beats having a balanced lifestyle that includes quality whole foods. But the reality is that most people are not meeting the minimum requirements of certain nutrients, especially vitamins and minerals.
Even with fiber, people struggle to eat enough fruits, vegetables, and whole grains, for instance. Thats why you can see many symptoms like digestive issues and lack of energy.
Supplements come into the picture to help your body meet all the necessary nutrients. They also help avoid any deficiency. Supplements can even strengthen your body and enhance your metabolism. There are many benefits of taking supplements. The answer to whether youll need to take them depends on many other things.
Don’t Miss: What Can You Take For Vitamin D
