Diet, exercise and sufficient sleep are the three best ways to enhance natural energy levels and support energy production. Supplements like Ashwagandha, Creatine and Iron may also aid in this regard.
Caffeine can boost energy, but can also have side effects like anxiety, insomnia, restlessness and headaches. L-theanine can reduce these side effects while increasing caffeine’s effectiveness.
L-citrulline
L-citrulline is an amino acid that when converted to nitric oxide (NO) can promote vasodilation – widening of blood vessels to increase oxygen flow – which increases muscle oxygenation and reduces inflammation while improving metabolic functions and metabolic performance. Nitric oxide also acts as an excellent antioxidant.
Amino acids are the building blocks of proteins, providing energy for your cells. Your body produces these amino acids naturally as well as finding some in food sources such as watermelons. Furthermore, amino acids may help with erectile dysfunction and other health conditions including high blood pressure.
Studies have demonstrated that taking citrulline malate supplements can significantly enhance endurance during exercise, support muscle protein synthesis and boost ATP production, but it’s wise to speak to your physician first before beginning to use one.
Beetroot powder
Beetroot powder is an incredible natural nutrient with many potential health advantages. Packed with dietary nitrates to increase blood flow and boost endurance during exercise, beetroot powder provides antioxidants and essential nutrients while potentially improving cardiovascular and sexual function.
Studies show that nitrates help improve endurance by decreasing oxygen consumption during exercise and also lower systolic blood pressure by 7-12 mmHg for men with high blood pressure.
Beets contain betalains, natural anti-inflammatory compounds that provide protection from oxidative stress and systemic inflammation. Furthermore, they offer an abundance of potassium which is known to lower blood pressure and improve cardiovascular health – perfect for adding to juices, smoothies, or sauces! You can add beetroot powder into any beverage or sauce of your choosing for extra antioxidant power!
Ashwagandha
Ashwagandha is a plant used to increase energy and promote restful sleep. As an adaptogen, it can also help the body cope with stress better; specifically it appears to decrease activity of the hypothalamic-pituitary-adrenal (HPA) axis that controls stress responses and cortisol levels – this effect could help with anxiety disorders, weight loss, fertility problems and insomnia among other health concerns.
Balanced hormones may also assist with irregular menstrual cycles, perimenopause and menopause symptoms.3
Before beginning to take Ashwagandha, consult your physician. It could interfere with how quickly your liver processes certain medications – such as thyroid hormone pills – as well as interact with medications prescribed to treat high blood pressure or depression and increase testosterone. Furthermore, taking it with certain sedatives might cause slow breathing or sleepiness.
L-theanine
L-theanine, an amino acid naturally present in green tea, has been demonstrated to enhance focus and decrease anxiety while supporting weight loss and blood pressure control.
Overdosage of L-theanine may result in mild side effects, including headache or sleepiness. Unfortunately, its safety during pregnancy or breastfeeding remains unknown.
Studies suggest L-theanine can promote relaxation and better sleep; however, more research must be completed in this area before making definitive claims. Since L-theanine supplements are unregulated by FDA regulations, you should always opt for high quality products without added fillers, taking no sedatives or stimulants concurrently and discussing any concerns with your healthcare provider prior to use. Lastly, keep in mind that certain supplements can interact with medications prescribed to manage high blood pressure and heart disease.
CoQ10
CoQ10 helps cells produce energy and reduce oxidative stress. Produced naturally in your body, but levels may decline with age and certain health conditions. You can get CoQ10 through diet or supplements; both options are often recommended.
Laboratory and animal studies indicate that CoQ10 may possess anticancer properties; however, more research must be completed in humans to verify these claims.
CoQ10 may help prevent oxidative damage to the brain, lungs, and skin by mitigating free radicals that accumulate over time. Furthermore, studies in patients with fibromyalgia showed it could effectively treat fatigue; one such study indicated it helped decrease pain levels as well as improve quality of life scores in this condition. Furthermore, its use improved quality of life among cancer and type 2 diabetes patients as well as reduce oxidative stress significantly in those living with Parkinson’s disease.
