Diet and sleep are two natural methods to increase energy naturally, but if that’s not feasible, supplements like guarana and vitamin B12 may also be used to combat fatigue.
Energy support products come in various forms – capsules, tablets, softgels and powders – making it easy for you to choose one that best meets your lifestyle and needs. Common ingredients in energy supplements include ashwagandha and coQ10.
Vitamins and minerals
Vitamins and minerals play an integral part in energy production in your body, from helping protect bones to turning food into energy. While vitamins can be produced through foods like carrots and green leafy vegetables, minerals like iron and copper are typically found naturally within our earth’s crust.
Antioxidants are compounds that protect cells from being damaged by free radicals. Antioxidants can be produced naturally within your body as well as found in certain foods like berries, tomatoes and green vegetables containing carotenoids or flavonoids – they are an integral part of healthful living.
Supplements containing these nutrients have been shown to improve health outcomes related to fatigue, such as energy production and cognitive function. More research needs to be conducted; until then, before taking any energy-boosting supplements it would be prudent to consult a registered dietitian nutritionist (RD/RDN), pharmacist or healthcare provider before doing so as they may interact with prescribed medications and cause side effects.
Goji berries
Goji berries have long been revered as an effective natural way to strengthen the body and boost vitality. Packed with powerful antioxidants that offer protection from free radical damage, promote eye and skin health, strengthen immunity, and stimulate cell development, these unique savory-sweet flavored chewy fruits are an ideal addition to trail mixes or superfood mixes; or eaten alone as a snack. Dried varieties may even add flair to desserts, baked goods and granola!
Study results on people with type 2 diabetes demonstrated how regular consumption of goji berries helped balance insulin and blood sugar levels while simultaneously lowering cholesterol and protecting the heart. Another elderly study demonstrated how regular consumption reduced progression of age-related macular degeneration, or AMD. This could be because goji berries contain high concentrations of the carotenoid zeaxanthin, known to filter harmful blue light out of eyesight as well as slow down macular degeneration among those diagnosed early with AMD.
Goji extract
Goji extract can be an integral component in energy drinks production, due to its high total phenolic content and individual phenolic compounds like rutin, p-coumaric acid and ferulic acid as well as good antioxidant potential. Furthermore, its balanced ratio between bitterness and sourness allows it to add flavors like red fruit, honey, caramel coffee hay or smoke; and improve both colour intensity and stability of finished products.
As it has a low glycemic index and increases insulin sensitivity, this supplement may be effective at treating diabetics. Furthermore, it has been demonstrated to increase activity of Adenosine Triphosphate and slow the progression of diabetic retinopathy in C. elegans [1].
Azami et al. demonstrated that goji can protect liver function by inhibiting scar tissue formation and thickening, and decreasing liver enzyme levels such as ALT and AST levels. Further studies are required to substantiate these results.
Other ingredients
As fatigue affects 45% of American, energy supplements that promise energy have become extremely popular. Before reaching for another sugary caffeinated beverage, however, it’s essential to know whether they could actually cause more harm than good.
Other than caffeine, energy drinks typically include other stimulants, herbal extracts and vitamins such as guarana and taurine; ginseng extract; and L-carnitine to provide additional ergogenic benefits [1].
While these ingredients certainly hold promise, their efficacy has often been called into question. According to one study, a common combination of taurine, ginseng, caffeine, B vitamins and l-carnitine provided no ergogenic benefits over placebo. Furthermore, some ingredients linked with side effects like heart palpitations or increased blood pressure; many brands now provide sugar-free options to mitigate such side effects; nonetheless it’s wise to consult your physician prior to purchasing an energy drink or supplement.
