Staying physically and mentally healthy requires having enough energy. Many people turn to dietary supplements in order to provide this boost of vitality.
There are various energy supplements on the market, from B vitamins to iron, ashwagandha and CoQ10; most have only minimal ingredients so as to be safe if you’re sensitive to stimulants. The ideal energy products should contain no stimulants at all!
B Vitamins
Thiamin, riboflavin, niacin and pantothenic acid are key co-enzymes involved in catabolic cell energy generation by producing ATP or Adenosine Triphosphate as energy currency for cells. Any deficiencies of any one of these vitamins has serious ramifications for metabolism and brain functioning – leading to mental and physical fatigue among other effects.
Vitamin B12 is an essential nutrient that assists the body in producing and using energy efficiently. Found only naturally in animal-derived foods, vitamin B12 plays an essential role in keeping blood and nerve cells healthy, as well as synthesizing genetic material (DNA). Many doctors give injections of Vitamin B12 in an attempt to increase energy levels; however there is no concrete proof this therapy actually increases energy.
Most dietary supplements, herbs and soft drinks claim to increase energy, but there is little scientific proof that these substances work. Caffeine has proven itself reliable when it comes to increasing alertness and decreasing fatigue for many.
Iron
Iron is an essential mineral for human health and can be found in various foods. It plays an essential role in hemoglobin formation – which transports oxygen throughout your body – as well as supporting muscle metabolism, neurological development and hormone synthesis.
Studies that included both self-report questionnaires and stress biomarkers revealed that iron supplementation reduced fatigue and improved mood among non-anemic participants, using repeated measured MANCOVA models to measure changes to POMS Friendliness and Vigor-Activity clusters. This treatment led to significant improvements for these clusters compared with control groups.
Notably, dietary supplements containing elemental iron will list two amounts in their Supplement Facts panel: one amount is chemical compound-form such as ferrous fumarate or ferrous sulfate while the other represents elemental iron which is the form that actually gets absorbed by our bodies.
Riboflavin
Riboflavin, commonly referred to as vitamin B2, helps your body break down carbohydrates and release energy from protein, making it an essential nutrient in a range of food products. Riboflavin forms part of two coenzymes: flavin adenine dinucleotide (FAD) and flavin mononucleotide (FMN), which assist your body’s energy use while also protecting DNA damage protection and other important metabolic processes.
Studies indicate that riboflavin may help relieve migraine headaches and reduce high blood pressure during gestation (pre-eclampsia). Furthermore, it might protect against cancer-related cancers such as colorectal and lung.
The United States Department of Agriculture recommends adults consume 100mg of riboflavin daily. Vitamin B2 can be found in many food sources such as dairy products like milk and yogurt; eggs; legumes like beans and peas; some fruits and vegetables as well as supplements available as pills or liquid forms – however please consult your health care provider prior to taking such measures, since excessive doses of riboflavin can lead to yellow urine pigmentation.
Niacin
Niacin is a water-soluble vitamin that assists various enzymes in turning food into energy at the cellular level, and acts as a coenzyme in processes that create ATP (adenosine triphosphate). A healthy diet and supplement containing recommended daily allowances of niacin may help you feel more energetic; no toxic levels will ever build up in your system!
Niacin not only boosts energy, but it can also treat high cholesterol and prevent cardiovascular disease by lowering triglycerides and LDL (“bad”) cholesterol while increasing HDL (“good” cholesterol levels. Furthermore, niacin can help decrease risk for type 2 diabetes while treating skin issues and improving nerve function.
Niacin may cause side effects including itching, flushing, diarrhea and liver damage if taken in excess. Furthermore, this medication may interact with certain tuberculosis drugs, blood thinners and anticonvulsants – it is best to consult your physician before taking supplements of niacin; meat, fish, poultry and fortified food such as breakfast cereals are good sources of this vitamin.
