Many energy supplements include nutrients to support metabolic function, the process that converts food and stored fat to fuel for your body. Certain vitamins like Vitamin B12 and iron play a direct role in energy production cycles; deficiencies can result in fatigue, weakness and lower energy levels.
Combining energy-enhancing supplements with healthy eating, exercise and sleep habits will support your natural sources of energy.
Vitamins
B vitamins (thiamine, riboflavin, niacin, pantothenic acid, pyridoxine, biotin and folic acid) play an essential role in energy production by aiding the body to break down carbohydrates, fats and proteins into energy for use by our bodies. They can be found in food sources like eggs, fish, poultry, dairy products nuts and leafy green vegetables.
Other vitamins and minerals may also help boost energy levels, such as magnesium (essential for muscle contractions and nerve impulse transmission), potassium (which supports fluid balance and heart regulation), and vitamin C (an antioxidant). Always consult a healthcare professional prior to taking supplements.
Stimulant-based energy drinks and supplements may disturb sleep patterns and cause stomach upset or irritability in some individuals. Other side effects may include allergic reactions like rash, itching and swelling; should any such side effects appear discontinue use immediately. Vitamins for fatigue have an established safety profile when used appropriately while some herbs such as ginseng and guarana have not been extensively researched yet.
Minerals
Minerals are naturally-occurring solid substances characterized by an ordered arrangement of atoms that repeat. Found both in nature and used by people to craft things, their study is known as mineralogy and those involved are known as mineralogists.
All minerals possess a characteristic crystalline structure that allows us to identify them. Additionally, minerals also possess other distinguishing features, like fluorescent fluorescence that glows under ultraviolet light or unique flavors or aromas such as halite’s salty taste and sulfur’s “rotten eggs” odor that help classify them further.
Minerals can be divided into metal, semimetal and nonmetal categories based on their chemical makeup. Metal minerals include gold, silver and copper which are used extensively in everyday products like computers, pots and pans and batteries.
Herbs
Herbs have long been used as medicine. While herbs tend to be more effective than vitamins and minerals due to containing more phytochemicals (plant chemicals), there may still be adverse side effects, including interactions with certain prescription drugs.
Herbs may help increase energy levels. Ashwagandha, known for its stress-reducer properties, may reduce fatigue while increasing stamina and endurance. Ginseng, maca and cordyceps supplements may also be found in energy drinks or capsules; adaptogens like these could potentially help the body cope with mental and physical stress more easily, improve oxygen utilization rates in cells and boost energy. schisandra may increase mental alertness; one study reported it helping patients suffering from myalgic encephalomyelitis syndrome symptoms; more research must be conducted on this herb to gain further insights.
Stimulants
Stimulants are substances used to increase alertness, attention, motivation, cognition and mood – as well as enhance physical performance – including prescription, foods, beverages and dietary supplements such as caffeine, taurine, guarana and ginseng. Although stimulants may improve focus and energy, some aren’t well studied enough and could cause unwanted side effects like heart palpitations or increased blood pressure.
As many herbal supplements can interact with prescribed medications, it’s wise to consult your healthcare professional prior to taking them. While certain individuals can safely consume large quantities of certain foods and drinks that contain caffeine, others should avoid doing so as too much caffeine consumption can lead to unwanted side effects ranging from insomnia or jitteriness to heart attack and stroke.
Caffeine is a common stimulant found in coffee, tea, soft drinks and “energy” products marketed as diet aids or pre-workout supplements. You can easily identify how much caffeine a product contains by reading its Supplement Facts label; in addition to this option it is also sold standalone as capsules and tablets.
