Eating healthily, exercising regularly, and getting enough restful sleep are the best natural ways to bolster energy levels, but sometimes supplements like ashwagandha, coenzyme Q10 and iron may provide additional help.
L-theanine, an amino acid found in tea, has been scientifically shown to promote alertness without causing the same jitters associated with caffeine consumption. Try this supplement from Double Wood Supplements with third-party testing results and certificates of analysis available online for reference on their product page.
Vitamin B12
Vitamin B12 is a water-soluble vitamin that plays an integral part in many important bodily processes, such as protein metabolism, red blood cell formation and nervous system functioning. Working together with other B vitamins, it assists the body in using carbohydrates, fats and proteins as energy sources.
Low vitamin B12 levels in the blood may help protect against certain forms of anemia, while increasing intake has no evidence to back this claim up. Conversely, low B12 can contribute to fatigue and depression; increasing levels can alleviate such symptoms.
Vitamin B12 can be found in many food items and products as well as being offered as dietary supplements and nasal gel. Vitamin B12 belongs to a class of vitamins known as cobalamins which contain elements cobalt.
Vitamin B complex
Although vitamin B complex contains all of the essential B vitamins, it does not provide energy in the form of calories like food sources would. Still, B vitamins play a critical role in our bodies and are necessary for turning carbohydrates, fats, and proteins into energy for our cells to use. In addition, they serve as co-enzymes in many metabolic processes that produce energy such as catabolic energy production, cell signaling and neurochemical synthesis.
An average vitamin B complex supplement typically includes eight B vitamins: B1 (thiamine), B2 (riboflavin), B3 (niacin), B5 (pantothenic acid), B6 (pyridoxine), B7 (biotin) and B9 (folate). Folate is necessary for red blood cell development as well as for DNA methylation processes; additionally it reduces risk factors associated with birth defects such as spina bifida in pregnancy – hence pregnant women are typically given folate supplements during this stage of gestation.
Iron
Iron is essential in creating haemoglobin, the protein found in red blood cells that delivers oxygen throughout the body. Without sufficient levels of iron, people develop anemia (iron deficiency), leading to fatigue and decreased energy.
Studies suggest that iron supplementation may enhance both peak exercise performance and submaximal endurance capacity, supporting cellular respiration while helping the body use glucose efficiently and regulating blood pressure.
When purchasing an iron supplement, read its label carefully in order to comprehend what you are taking. A common source of confusion between elemental iron and chemical compound amounts on pill labels can lead to dosage uncertainty; to avoid this problem, consult your physician on the appropriate dose before selecting an easily absorbable form like ferrous sulfate or gluconate iron as your preferred choice.
Zinc
Zinc plays an essential role in DNA synthesis and cell replication, providing essential support for development and growth. Furthermore, zinc also aids healing wounds while decreasing inflammation and oxidative stress levels; its recommended daily allowance (RDA) for adults stands at 11 milligrams daily.
Zinc deficiency can leave your immune system compromised and make you susceptible to illness and infection, while also potentially impacting sperm production in men and ovarian function in women, leading to fertility issues and creating problems associated with them.
Zinc can be found in many foods, including beans, meat and fish. A zinc supplement may also be available if necessary to supplement one’s diet; however it should be noted that taking zinc may interact with certain medications such as birth control pills and steroids and therefore consult a health care professional prior to doing so.
Protein
Protein is an essential energy source and we need to ensure we consume enough each day. After eating protein-rich foods, our bodies convert them to glucose for energy production – supported by vitamins B1, B2 (riboflavin), and B3 (niacin). Some individuals also use Rhodiola rosea as an adaptogen to reduce stress and increase energy levels – however further research needs to be conducted into its effects.
It is generally advised to try and maintain a balanced diet with occasional energy supplements; however, this can be hard to achieve when under stress, not getting enough restful sleep, or adhering to an unusual or restrictive diet.
