No matter your goal is, supplements, vitamins, and minerals that claim to boost energy can be helpful in delaying fatigue or improving athletic performance. Just remember, taking these products must be done responsibly as some can cause digestive discomfort, interfere with sleep patterns or interact with medications prescribed to you.
Riboflavin plays an essential role in energy metabolism by aiding cells with producing ATP for energy production. Foods rich in riboflavin such as beef liver, yogurt and other dairy products, spinach, and avocado contain this vital nutrient.
Vitamin B6
Vitamin B6 is a water-soluble nutrient, present in three coenzyme forms in the body: pyridoxine (PN), pyridoxal-5′-phosphate or PNP and pyridoxamine-5′-phosphate or PMP. These coenzymes serve as catalysts in over 140 enzyme reactions including amino acid metabolism, one-carbon unit metabolism, carbohydrates and fats metabolism.
Consuming enough B6 can help lower homocysteine levels and, consequently, your risk of cardiovascular disease. Furthermore, B6 plays an essential role in fighting inflammation that contributes to cancer risk reduction.
Studies demonstrate that taking vitamin B6 supplements may alleviate symptoms associated with premenstrual syndrome, such as breast pain and depression. Furthermore, they have also been shown to lessen nausea and vomiting during pregnancy, and reduce the risk of kidney stones in individuals who inherit conditions which cause them.
Vitamin C
Many energy supplements contain vitamin C, which plays an essential role in turning food into cellular energy and relieving feelings of fatigue and weakness. Vitamin C may also reduce feelings of weakness and fatigue while improving immunity function and cognitive capabilities. Energy-boosting herbs such as ashwagandha, rhodiola and ginseng may also increase energy levels by providing stimulants such as caffeine that help boost alertness and performance – however too much caffeine consumption may disrupt sleep or cause other unwanted side effects.
Although many ingredients found in energy supplements are linked with increased energy levels, more research must be conducted in order to substantiate these claims. For best results, take these energy supplements along with healthy nutrition and physical exercise.
Ginseng
Numerous herbs, vitamins, and supplements claim to increase energy levels. While such claims are commonly marketed to those suffering from energy deficiency states, evidence supporting their efficacy remains limited and further research needs to be completed before concluding them as effective solutions.
Ginseng can help to balance yin and yang energies, improve cognitive function, reduce stress levels and build the body’s resistance against infections or health conditions. As this herb may interact with medications or cause adverse side effects for some individuals, it’s wise to consult a healthcare provider first for specific advice and recommendations.
Other herbal ingredients claiming to increase energy include ashwagandha, rhodiola and goji berry extract. If you want to increase energy levels naturally the most effective solution would be following a balanced diet and exercising regularly – these methods will prove more successful long-term than taking supplements for short energy boosts. However, if supplementation becomes an option it’s essential that you read labels thoroughly first!
Goji berries
Goji berries (Lycium barbarum) are small red berries known for their high nutritional value and reported medicinal uses, often featured in energy supplements or superfood blends. Also referred to as wolfberries, tea trees or matrimony vines; Gojis may even be featured as part of energy blends!
Goji berries contain carotenoids and vitamin C, both known to boost immune function, reduce cold risk and lower the risk of chronic diseases. Furthermore, they’re packed with the antioxidant zeaxanthin that may slow age-related macular degeneration progression.
Studies indicate goji berry consumption may help lower blood pressure. However, be wary when taking certain medications (like blood thinners and diabetes drugs) alongside it as there may be interactions. Consult your physician prior to adding more goji berries into your diet plan.
Other ingredients
Energy drinks (EBs), popularly consumed by adolescents, young adults and athletes, typically contain caffeine as well as vitamins, amino acids, electrolytes and herbal extracts – often offering zero-calorie or sugar-free options. Unlike pre-workout supplements however, which have been extensively tested and validated to produce performance enhancing effects.
However, ingredients like taurine and glucuronolactone have purported ergogenic benefits when taken alongside caffeine. Niacin (vitamin B3) can also be found at levels exceeding its established upper level limit (UL), although those with cardiovascular, metabolic or hepatorenal diseases should use energy drinks with caution. Other ingredients such as creatine and l-carnitine have yet to be verified for performance enhancing benefits; albeit regular use has shown increased fatty acid oxidation in liver and muscle tissue.
