Energy drinks and supplements provide people with an extra boost during workouts, but their ingredients can cause issues like insomnia, restlessness and irritability.
Vitamins and minerals provide long-term solutions to generate energy at the cellular level. Even minor deficiencies can contribute to fatigue or exercise performance limitations.
B Vitamins
B vitamins are water soluble vitamins that play an essential role in processing carbohydrates, fats and proteins for energy in our bodies. Furthermore, B vitamins help our bodies produce red blood cells while supporting nerve health and supporting proper digestive functioning.
Thiamin, riboflavin and niacin are essential nutrients needed for the production of sex hormones and brain and nervous system fuel (glucose). Furthermore, these coenzymes play an essential role in catabolic energy production within cells by acting as co-enzymes for numerous enzymes involved in cell physiological functioning [1,2].
These eight vitamins (commonly referred to as B-complex vitamins) can be found in whole food such as meat, fish, dairy products, wholewheat bread and leafy vegetables. Since they’re water soluble and thus cannot be stored by our bodies, regular consumption is necessary as part of a healthy diet. Vitamin B5 pyridoxine may help strengthen your immune system by producing white blood cells that fight bacteria and viruses.
Iron
Iron is an essential mineral which stimulates red blood cell development in order to provide oxygen throughout the body, often used as an anemia remedy and treatment, particularly among pregnant women. [1]
Iron deficiency causes fatigue and weakness due to decreased oxygen delivery to tissues. Additional symptoms of deficiency may include increased blood pressure, difficulty breathing and craving non-nutritive substances like ice or dirt (pica). Iron supplements come in tablet, liquid and delayed release formats for best results.
People taking iron supplements must adhere to their recommended daily dosage. Excessive iron intake can lead to side effects including constipation and dark coloured stool. Furthermore, iron supplements may interfere with absorption of certain medications used to treat Parkinson’s disease and restless leg syndrome as well as low thyroid function; prior to taking additional iron supplemental doses you should discuss this use with your healthcare provider.
Magnesium
Magnesium is an essential nutrient, supporting healthy bones and muscles while aiding the body to utilize carbohydrates, fats and proteins effectively. Furthermore, magnesium may reduce heart disease risk factors like high blood pressure or cancer risk as well as helping protect against these health conditions.
Studies have demonstrated that diets rich in magnesium may lower your risk of high blood pressure; however, evidence for this claim is limited; one study demonstrated magnesium supplements reduced hypertensive people’s blood pressure only slightly.
Studies suggest magnesium might reduce migraine headache frequency and severity; however, further investigation needs to take place in order to verify this finding. Furthermore, magnesium has also been suggested as a solution to muscle cramping issues among athletes.
When selecting a magnesium supplement, it’s essential to carefully consider its form and dosage. To find one which meets these requirements, the ideal choice would be one which can be easily absorbed and tolerated – for instance magnesium chloride, citrate and lactate are better-absorbed than magnesium oxide while chelated forms like magnesium glycinate are generally more well tolerated.
Zinc
Zinc is an essential trace mineral and the second-most prevalent in our bodies, yet many may not get enough. Zinc plays an essential role in supporting immune function as well as cell and DNA growth and production, senses of taste and smell as well as maintaining senses such as taste memory. Zinc lozenges containing zinc may even offer relief during cold and flu seasons.
Zinc supplements have been shown to significantly decrease oxidative stress levels associated with chronic diseases like high blood pressure and diabetes. They may also speed healing of wounds and ulcers as well as improve eye health in those suffering from AMD – in one 12-week trial this combination significantly reduced progression of AMD among people at risk of it.
Zinc can be found naturally in many foods, such as beans, meat and fish. Zinc supplements come in the form of zinc gluconate, zinc sulfate or zinc acetate for convenient daily supplementation.
