In today’s fast-paced world, it’s not uncommon to feel fatigued and drained of energy. Whether it’s due to a demanding work schedule, family obligations, or other responsibilities, feeling tired and run-down can make it challenging to get through the day. Fortunately, there are several vitamins and supplements that can help improve your energy levels and fight fatigue.
In this blog, we will be discussing five of the best vitamins and supplements for energy and fatigue. These supplements can help you stay alert, focused, and productive throughout the day, without the need for caffeine or other stimulants. We’ll take a look at how each supplement works and the best way to incorporate them into your daily routine.
Whether you’re an athlete looking to improve your performance, a student trying to stay focused during long study sessions, or a busy professional trying to keep up with your workload, these vitamins and supplements can help you feel your best. So, let’s dive in and discover the top five supplements for energy and fatigue.
Understanding the drawbacks of caffeine
Although caffeine might offer a short-term solution for a lack of energy, it can actually make you feel more exhausted in the long-run. Reach for caffeine too often, and you might develop a dependence, needing increasing amounts to achieve the same effect. Additionally, while you may be treating the symptoms of fatigue, the underlying cause may still remain.
Fatigue is a complicated and diverse set of symptoms with many possible causes, including poor sleep or nutrient deficiencies. Identifying the reason you feel sluggish is key. Choosing what vitamins and supplements will help you feel more energized will also help you feel more motivated to achieve those health goals like exercise that reinforce quality sleep and better energy.
Even if your coffee habit is under control, it is helpful to know that there are also vitamins and supplements that can help you feel better energized over the course of the day. Clinical research has shown that vitamins, minerals, and botanical supplements can offer an energy boost without the risk of dependence or side effects associated with caffeine. Here are the 6 best supplements to fight fatigue and increase energy.
1. Vitamin B-12 is necessary for cells to produce energy
Vitamin B-12 is responsible for forming red blood cells, which transport oxygen in the blood throughout the body. Once the oxygen arrives to your body’s cells, it is utilized for energy production. Vitamin B12 also plays an important role in neurological function. According to guidance published by the National Institute of Health in 2016, if you don’t consume enough vitamin B12 in your diet, you will be at a greater risk of fatigue, weakness, or weight loss.
Vegetarians and vegans are likely to be low in vitamin B12, since it is most commonly found in fish, meat, eggs, dairy, and many fortified foods. Older adults, or people with digestive disorders issues, are also at risk for a deficiency because they may be less capable of absorbing the B12 they consume.
If you are feeling fatigued, eating foods rich in vitamin B12 or taking a supplement might just boost your energy levels.
2. 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 fuel.
According to a 2012 study published by the National Institute of Health, magnesium has been shown to help you fall asleep naturally. If difficulty falling asleep is contributing to your fatigue, a magnesium supplement may promote your sleep quality, and help you feel more rested.
Myth bust: Did you know that magnesium doesn’t actually make you fall asleep or drowsy-it relaxes your muscles.
3. Optimize cell function with iron
Iron is an essential mineral that helps oxygen circulate throughout the body. It is also necessary for the body’s cells 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.
If you are looking to boost energy you should not just take iron as a supplement. Iron is necessary when there is low iron in the blood which your doctor can measure. Iron deficiency is common among those who menstruate and iron needs increase with pregnancy.
Ease stress and feel your best with adaptogens
Wondering what adaptogens are? They’re a group of botanical supplements that protect the body against the effects of physical and mental stress. To be considered “adaptogenic,” an herb must be non-toxic, provide widespread physiological support, and help balance the body’s processes.
While this concept may feel new, the plant-based products it refers to, such as ginseng or ashwagandha, have been used in traditional Chinese, Ayurvedic and North American health systems for centuries. The best part? Recent clinical research is proving that these remedies have a real impact on health.
4. 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 manage occasional 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.
5. Ashwagandha: the ancient stress remedy
Ashwagandha has been used for over 3,000 years and has a wide variety of names. This herb grows in the Mediterranean and across the middle east, Africa, India, and Pakistan. It has been praised in traditional Indian medicine for its ability to help the body adapt to stress.
In a 2012 clinical trial, ashwagandha was shown to reduce blood levels of cortisol, which is known as the “stress hormone.” Participants in this study noted a significant reduction in the stress they experienced after 60 days, compared to the placebo group.
If it is stress that has you feeling drained, consider ashwagandha. As an added bonus, recent studies have also suggested that ashwagandha can improve endurance and muscle strength gains from exercise. Additionally, ashwagandha was shown to reduce food cravings and support body weight management, in a 2017 study.
