Energy supplements may offer extra support before your morning workout or throughout the day; but before taking one, consult with a health care provider first.
Caffeine, found in coffee beans and cocoa pods, acts as a stimulant to increase energy. You may also find caffeine in guarana, taurine and ginseng supplements and other sources.
Vitamins and minerals
Vitamins and minerals are essential nutrients that perform many important functions within the body, from increasing energy to aiding immunity. Many can be found in food sources while others come as supplements; the best way to obtain vitamins and minerals is via eating healthily.
Vitamin A, beta carotene and niacin (vitamin B3) are vitally important to vision, skin health and immune functioning. Niacin also assists the body in breaking down fats and carbohydrates to produce energy for energy use in our bodies.
Minerals are inorganic elements such as calcium, copper, iron and zinc that are taken up from soil or water by plants or eaten by animals; some minerals (chromium selenium iron etc) are more crucial to our bodies than others.
Most people should be able to obtain all of the vitamins and minerals they require through eating healthily; however, high-dose supplements are sometimes taken for health reasons. Because long-term use can lead to toxicity issues, it is wise to follow advice from dieticians or healthcare professionals when taking high-dose supplements.
Caffeine
Caffeine is a naturally-occurring stimulant chemical found in coffee beans, tea leaves, chocolate and the seeds of guarana plants; however, synthetic caffeine can also be produced and added to foods and beverages for stimulation of brain and nervous system functioning.
Caffeine may boost mental activity and stave off fatigue, yet can still cause restlessness and jitters for some individuals. Too much caffeine may also result in headaches and disrupt sleep; too much may reduce ability to concentrate.
Studies suggest that drinking energy drinks containing caffeine could increase your risk of high blood pressure, prolong the QTc interval in the heart and decrease insulin sensitivity. Some energy drinks contain herbal supplements believed to enhance alertness such as ginseng and guarana; these may interact with medications including Theophylline used to open bronchial airways as well as migraine relievers.
Goji berries
Goji berries, an “antioxidant superfruit” with immune-enhancing and antioxidant capabilities, can be purchased either fresh, dried, or as an ingredient in various health food products. Packed full of phenolic compounds including caffeic acid, quercetin-3-O-rutinoside, p-coumaric acid and kaempferol-2-O-rutinoside that boast high antioxidant capacities, they come either fresh, dried or as part of health food products.
Study results revealed that healthy adults who drank four ounces of goji berry juice daily experienced greater energy, improved neurological and psychological function, decreased muscle symptoms and greater positivity than those consuming placebo drinks. They also saw reduced hypopigmentation and less eye drusen.
Goji berry powder or extract is shown to reduce lipolysis, protein/lipid oxidation and microbial count during storage while still providing good color, aroma and flavour in sausages. Rice extrudates and instant gruels containing various proportions of dry goji berries also demonstrated improved functional and sensory properties [172]. A small amount of dried goji berries is an exceptional superfood providing essential amino acids – an invaluable resource that boosts protein consumption [174].
Other ingredients
Energy drinks and shots often contain a combination of ingredients designed to enhance performance and increase alertness, such as caffeine, sugar, taurine, guarana, panax ginseng root extract, l-carnitine, B vitamins as well as various herbs or substances believed to increase mental alertness or physical performance but lack enough scientific proof in controlled trials (taurine, glucuronolactone pantothenic acid ginkgo biloba and ginseng root extract are among those).
Individuals with preexisting cardiovascular, metabolic, hepatorenal or neurologic disease should steer clear of energy drinks and shots. Their high sugar content could encourage adolescents to drink excessively – leading to potentially harmful long-term consequences. Furthermore, many vitamins found in these products exceed both the Daily Value (DV) and Tolerable Upper Intake Limit set by FDA; and caffeine consumption may worsen underlying medical conditions like cardiac arrhythmias, digestive issues or liver dysfunction.
