Additionally, healthy diet and regular exercise, there are various supplements that may help boost energy levels. Ginseng may, for example, improve mental alertness and physical stamina.
B vitamins play an essential role in turning food into energy and maintaining overall vitality. Vitamin B1, B2, B3 and B12 support energy metabolism while producing ATP – your body’s primary energy currency.
Vitamin B6
Vitamin B6, also referred to as pyridoxine hydrochloride or pyridoxal 5-phosphate, is an indispensable water-soluble vitamin with multiple uses and benefits. It serves as an essential coenzyme in over 100 biochemical reactions such as breaking down carbohydrates, fats, and proteins; helping manage homocysteine levels which have been linked with heart disease; as well as aiding with immunity enhancement.
Additionally, exercise can play a vital role in mood regulation and sleep quality enhancement, memory improvement and fatigue reduction. Furthermore, physical activity helps decrease advanced glycation end products (AGEs), which negatively impact skin and joints and contribute to ageing processes.
Low levels of B6 have been linked with PMS symptoms and morning sickness during pregnancy, and studies suggest it could reduce the risk of certain cancers driven by steroid hormones. It may also reduce symptoms associated with COVID-19 infection by increasing production of an anti-inflammatory cytokine called IL-10; B6 can be found naturally in many foods including meats, starchy vegetables and fortified breakfast cereals; it can also be purchased separately or combined with magnesium as supplements.
Goji berries
Goji berries (Lycium barbarum), commonly referred to as pink-red raisins, can add an energy-boosting, sweet taste and nutritional punch to food. Available both dried or raw forms and rich with vitamins, minerals and phytonutrients, Gojis have long been staples of Asian culture but now can also be found across North America in supermarkets and health food stores.
Goji berries contain nearly 10 percent of your recommended daily protein intake for building and repairing muscles, as well as vitamin C to aid in iron absorption from meats and other sources. One ounce serving provides almost 10 percent of this essential nutrition!
Goji berries contain vitamin C, which helps your body produce serotonin, an essential ingredient in mood and stress management. Studies have also indicated that eating goji berries can help balance blood sugar levels and decrease diabetes risk; lower hypertension; protect eyes against age-related macular degeneration and cataracts; as well as improving mood disorders including depression and anxiety.
Other ingredients
Most ingredients found in energy drinks and shots have not been studied formally for their effects on human performance, while caffeine has been extensively investigated as an energy booster.
Caffeine can be found naturally in coffee beans, tea leaves and cacao pods as well as synthetically produced. Caffeine works to stimulate the central nervous system, leading to increased energy and feelings of alertness that may last up to six hours. Most healthy people can safely take 400 milligrams daily without adverse consequences; however excessive consumption could lead to sleep problems, high blood pressure disorders, heart rhythm disorders, anxiety headaches or dizziness.
Energy supplements often include ingredients like guarana, taurine, ginseng, ginkgo biloba extract, L-carnitine and bitter orange; these supplements typically come in capsules, softgels, powders or chewable forms. A diet rich in vegetables, fruits, whole grains nuts lean protein and unsaturated fats provides more energy than energy drinks or supplements alone.
