Eating healthily, exercising regularly and getting plenty of rest are proven ways to naturally increase energy levels. Supplements like ashwagandha, creatine and iron may also assist.
Creatine is an energy source that converts to ATP in your body, providing short bursts of high intensity exercise with more energy.
L-citrulline
Citrulline may increase blood flow to muscles by stimulating nitric oxide (NO) production and has even been shown in some studies to decrease blood pressure.
Pharmaceutical/nutraceutical grade l-citrulline and watermelon extract supplements attenuate exercise-induced increases in peripheral and central artery blood pressure among pre- and hypertensive adults, and reduce arterial stiffness among obese women. Furthermore, this has also been demonstrated to decrease pulmonary arterial pressure among patients with heart failure with preserved ejection fraction.
Beetroot powder
Beets contain numerous vitamins, minerals and plant compounds that have health-enhancing benefits that can increase athletic performance and gut health. Most of these healthful compounds remain intact when processed into powder or juice products.
Studies show that beets or beetroot powder consumption improves blood flow and reduces oxidative stress levels, helping with cognitive function as well as combatting chronic illnesses like diabetes and heart disease.
L-theanine
L-theanine, a free amino acid present in tea leaves, provides its distinctive flavor while offering multiple health benefits such as antioxidant protection, neuroprotective qualities, metabolic regulation effects, cardiovascular protection as well as liver and kidney protection.
Teecanna can be found naturally in green and black tea leaves and as a dietary supplement. Studies suggest it may enhance alertness while simultaneously relaxing muscles – although its effectiveness will depend on individual circumstances.
Rhodiola rosea
Rhodiola is an adaptogenic herb that helps the body resist physical and psychological stressors while improving energy and stamina levels. Available as a supplement in health food stores and online retailers.
Studies conducted on animals and test tubes suggest that Rhodiola may help the body better respond to stress and fatigue; however, additional research must be completed in humans before conclusively demonstrating its benefits.
CoQ10
CoQ10 is an effective antioxidant compound, helping your cells generate energy while offering protection from chronic illnesses like cancer and type 2 diabetes. Furthermore, CoQ10 may reduce oxidative stress – something which often contributes to fatigue and muscle damage – by acting against chronic processes.
CoQ10 has been shown to alleviate fatigue symptoms associated with CFS and other conditions characterized by inflammation or oxidative stress, while also helping lower oxidative stress levels in heart failure patients.
Ashwagandha
Ashwagandha (Withania somnifera) has become increasingly popular as an adaptogenic herb that provides stress relief and increases energy. Commonly referred to as winter cherry or Indian ginseng, ashwagandha helps promote relaxation and boosts energy levels simultaneously.
Studies have demonstrated that Ashwagandha can increase energy levels, as well as aerobic and anaerobic capacity, as well as help control mediators of stress responses.
Magnesium
Magnesium is an essential mineral that regulates nerve and muscle function, including heart rhythm. Furthermore, magnesium supports bone health while aiding with managing blood sugar levels.
Magnesium supplementation could lower diastolic blood pressure (the lower number in a blood pressure reading), as well as help lower triglycerides for those with elevated cholesterol levels, according to preliminary evidence. More research needs to be conducted.
Zinc
Zinc is an essential trace mineral essential to DNA formation, cell division and protein formation as well as immune regulation. Furthermore, zinc plays a vital role in our senses of taste and smell as well as taste memory formation.
Studies have demonstrated that zinc supplements can effectively manage blood sugar and cholesterol levels in those living with Type 2 diabetes, and reduce fatigue. [1]
L-tyrosine
L-tyrosine is an amino acid that aids your body’s production of neurotransmitters and hormones like dopamine and norepinephrine, making stress management much simpler. Tyrosine supplements may help replenish these chemicals during stressful times – helping your mind and body cope more easily!
Cognitive function may also improve in those living with Phenylketonuria (PKU), an inherited genetic condition in which your body cannot produce the enzyme necessary to break down phenylalanine. PKU patients must adhere to a low-phenylalanine diet in order to stay healthy.
Caffeine
Caffeine is a natural stimulant that activates both your brain and central nervous system to keep you alert while postponing fatigue. You can find caffeine in many sources including coffee beans, black and green tea leaves, chocolate, soft drinks such as Coca-Cola and some energy drinks.
Caffeine may be administered parenterally for treating prematurity in newborns and treating headaches after spinal puncture, among other uses. Collaboration among interprofessional healthcare teams to ensure patient safety in populations at risk for caffeine toxicity or side effects is imperative to ensuring patient wellbeing.
