While any pharmacy or “health food” store will offer products promising to increase energy, few have scientific proof to back their claims.
Ashwagandha may help reduce alertness and fatigue.
Iron
Iron is essential in producing hemoglobin, the substance found in red blood cells that transport oxygen around your body. Without enough iron in your diet, fatigue and decreased energy can ensue. Food sources include meat and poultry; you can also take iron supplements such as ferrous fumarate or ferrous sulfate from over-the-counter pharmacies; dialysis machines also supply this nutrient; additionally taking iron supplements may improve energy levels while decreasing restless leg syndrome symptoms by providing necessary stimulation of circulation to legs.
Recent research revealed that supplementing non-anemic endurance athletes’ diet with iron had significant positive effects on performance and fatigue levels over four weeks of training, due to changes in hemoglobin levels and salivary stress biomarkers. Ferric pyrophosphate in sachet form was used as the dietary iron source, with identical raw materials and taste as placebo sachets used as part of this research project.
Magnesium
Magnesium is essential to over 300 biochemical reactions within the body, such as protein synthesis and energy production. Magnesium also helps keep blood pressure low, maintains healthy bones, regulates insulin, promote sleep quality and may provide relief from depression or anxiety symptoms. Recent observational studies have linked low magnesium intake with increased risks of cardiovascular disease and cancer; however these cannot establish cause-and-effect relationships definitively.
Most people obtain sufficient magnesium from diets that include spinach, beans, peanuts and avocados as well as multivitamin supplements containing magnesium. Furthermore, magnesium supplements typically do not cause side effects. Before taking magnesium supplements containing magnesium as long-term use of proton pump inhibitors like Nexium or Prevacid may reduce magnesium in your blood (hypomagnesemia) thus magnesium supplements can sometimes raise low serum magnesium levels caused by these PPIs but only when taken regularly.
Ginkgo biloba
Ginkgo biloba, also known as “living fossil,” is one of the few remaining species from an ancient order of plants and widely used as a supplement, most frequently as extract or dried leaves for tea. Studies have demonstrated its benefits in improving cognitive function and relieving depression; further investigation may help treat tinnitus but more research needs to be conducted first.
Ginkgo seeds are highly poisonous and should never be consumed raw or roasted, as they contain ginkgotoxin which may cause skin reactions and convulsions. Ginkgo supplements typically do not include seeds; however, small trace amounts may still exist within certain products.
Consult a doctor prior to taking ginkgo biloba as it could interact with certain medications, including blood thinners. Furthermore, seizures may increase when combined with the herb. Further research must also be completed into its effects on eye health benefits.
Ginseng
Ginseng is often touted for its anti-diabetic and immune-enhancing benefits. One 2021 study demonstrated this when taking ginseng root supplements decreased hemoglobin A1c levels in people with type 2 diabetes. Furthermore, according to another research paper the ginsenosides present may help promote cell cycle improvement while offering antioxidant protection as well. Various species and varieties of ginseng supplements are sold commercially as capsules, powder or tablets.
Multiple RCTs suggest that ginseng supplements reduce fatigue and enhance physical performance, though more extensive research must be completed on this subject. Furthermore, quality may differ greatly between suppliers; thus it’s essential to find one who you trust for your herbal remedy needs.
Ginseng should not be taken by pregnant or nursing women. Furthermore, breastfeeding women and children under 2 should also avoid it due to caffeine content that could potentially disrupt sleep at bedtime. In these instances, it’s wiser to opt for something such as ashwagandha for optimal results.
