Maintaining a healthy weight, participating in regular physical activity and avoiding foods known to trigger digestive issues are great ways to boost energy levels; however, sometimes more is required in order to get through a difficult workout or long day.
Supplements may provide the extra energy boost you require. According to research, beetroot extract may reduce oxygen needs during intense exercise sessions, helping people maintain longer workout sessions.
Magnesium
Magnesium, an essential mineral essential to body processes, promotes heart health by helping reduce blood pressure. Furthermore, magnesium regulates nerve and muscle function and DNA production as well as being essential in the synthesis of fatty acids and protein that supports bone health. A meta-analysis suggests that those who consume more magnesium have lower risks of stroke while it also can help relieve migraine headaches by regulating neurotransmitters that affect brain activity as well as restricting blood vessel constriction associated with migraine headaches.
Taken with food, magnesium is generally best absorbed and can be best managed through dietitians who can advise on the recommended daily dosage. Too much magnesium can lead to nausea, vomiting and diarrhea – especially among those living with kidney disease as their kidneys cannot flush excess amounts out effectively. Long-term proton pump inhibitor (PPI) drug usage may also result in low magnesium levels; supplements may help raise them up but please check with your physician first before doing so.
Vitamin D
Vitamin D is both a nutrient and hormone, acting to modulate various physiological pathways. These include bone health, immune function, muscle and neuromuscular health as well as glucose metabolism. Once in your body it converts into 1,25(OH)2D via interaction with the vitamin D receptor (VDR).
As long as they receive enough direct sunlight between late March/early April and September, most people can produce all the vitamin D they require through natural means alone. Additional sources can also include certain foods or nutritional supplements.
Vitamin D insufficiency is an increasingly prevalent issue, characterized by lower than optimal blood levels of 25(OH)D. While some observational studies may suggest a possible correlation between low vitamin D levels and cancer risk, the Women’s Health Initiative clinical trial did not support any claims that vitamin D or calcium supplements reduce breast, colon, ovarian or prostate cancer risks; further investigation needs to take place into whether higher serum 25(OH)D levels reduce cancer mortality rates.
Ginseng
Ginseng has been used medicinally for thousands of years. A member of the Panax genus, it can be found growing wild throughout mountainous regions in Asia. Ginseng may help increase energy, alertness and memory. Furthermore, some claim it can assist in maintaining blood sugar levels, heart health and immune function.
Asian and American ginseng come in two primary forms. Both can be consumed either raw or cooked as food, or extracted into extract or pill form for consumption.
Ginseng contains natural compounds called ginsenosides that contribute to its many pharmacological effects, including improved cognitive functions, treating erectile dysfunction and increasing energy in multiple sclerosis patients.
Before taking any herbal or health supplement, consult with a doctor first. Because herbal products are unregulated by the Food and Drug Administration (FDA), there have been instances of them containing toxic metals as well as interfering with certain medications.
CoQ10
Coenzyme Q10 (CoQ10) can be found in almost every cell of your body, with highest concentration in mitochondria – or the “powerhouse” – of each cell. CoQ10 acts as a powerful antioxidant that defends against oxidative damage while also serving as an energy producer that allows cells to make ATP energy for functioning. CoQ10 supplements are generally safe with few side effects reported, although as with certain medications such as blood thinners or cancer treatments they should first consult their healthcare provider prior to taking them.
People living with heart disease or high blood pressure often have lower levels of CoQ10. Studies have demonstrated its benefits to help alleviate their symptoms and lower their risks of cardiovascular events, prevent migraine headaches and ease muscle weakness caused by cholesterol-lowering statins; reduce cancer drugs’ toxicity like Daunorubicin (Cerubidin) and Adriamycin; as well as alleviate muscle weakness caused by cholesterol-lowering statins like Daunorubicin; potentially help chronic obstructive pulmonary diseases such as asthma or bronchitis by decreasing oxidative stress within their lungs reducing oxidative stress within them reducing oxidative stress within them thereby improving symptoms; or possibly helping chronic obstructive pulmonary diseases by decreasing oxidative stress within their lungs thereby alleviating oxidative stress within them thereby helping alleviating their symptoms as well.
