Many people take energy supplements for various reasons, including to increase both mental and physical energy. It is important to remember, however, that taking energy supplements shouldn’t replace eating healthily and getting sufficient rest.
Vitamins, minerals and herbs such as ashwagandha, CoQ10, magnesium and ginseng may help combat fatigue; however, due to potential side effects and interactions, they should only be taken under medical advice from healthcare professionals.
Vitamin B12
Vitamin B12, also known as cobalamin or B-12, is an essential water-soluble vitamin for proper formation of red blood cells, nerve function and protein metabolism in humans and animal products, fortified breakfast cereals and dietary supplements containing this nutrient. A lack of B12 may lead to anemia, nerve damage and dementia; its deficiency may even increase mortality rates among older adults.
Studies suggest that increasing vitamin B12 intake could increase energy, although this remains unproven. Vitamin B12 can be taken either orally or via injection at most health food stores and poses no risks even at high doses; your body stores it effectively for many years.
CoQ10
Coenzyme Q10 (commonly referred to as ubiquinol) is an antioxidant present in every cell in your body. It plays an integral part in converting glucose and fat to energy that your cells require for function; additionally, it aids the creation of ATP molecules which allow cells to communicate messages between themselves.
Your body naturally produces CoQ10, but the levels can decrease with age or certain medical conditions or medications (statins and heart drugs). Additional factors could include nutrient deficiencies, stress or oxidative damage as potential contributors.
Studies have demonstrated that supplementing with CoQ10 reduces fatigue. Furthermore, some research indicates it could also aid endurance and increase VO2max; reduce mitochondrial oxidative damage; improve running maximal oxygen consumption rates and anaerobic threshold threshold; prevent mitochondrial oxidative damage from mitochondria; as well as improve both running maximal oxygen consumption rates and anaerobic threshold after short-term supplementation.
Magnesium
Magnesium is an essential mineral, needed by our bodies for muscle movement, blood pressure regulation and energy production. Magnesium supplements may also aid in treating sleep issues, migraine headaches, depression and constipation as well as high blood pressure and constipation. Some studies also indicate magnesium supplement may boost athletic performance among elderly female athletes while simultaneously decreasing leg cramps during pregnancy.
Magnesium may help improve sleep quality when taken prior to bedtime, by increasing levels of Gamma-Aminobutyric Acid (GABA), a brain neurotransmitter that decreases anxiety and promotes relaxation. Magnesium also plays an important role in activating Adenosine TriPhosphate (ATP), which stores energy for your cells. To make magnesium easier to absorb by your body, choose either magnesium glycinate or malate, though other forms may have laxative effects if taken prior.
Vitamin D
Recent research demonstrates the effects of vitamin D deficiency can include fatigue, muscle weakness and low mood. A double-blind study published by “Medicine” provided some people experiencing fatigue from vitamin D deficiency with supplements while others received placebo pills – those taking vitamin D saw immediate improvements in energy levels after four weeks!
Al Bochi describes that vitamin D works by activating mitochondria – the energy sources within each cell – to produce energy and power them more effectively. Furthermore, vitamin D has been known to promote bone health, immune function, and glucose metabolism.
Vitamin D can be obtained in various ways from sunlight and fortified foods; however, excess amounts may increase blood calcium to toxic levels and should be limited by following the RDA for adults as well as using consumer lab subscription services to check supplements for possible contaminants.
Ginseng
Ginseng is an herbal remedy known to increase alertness and mental function, endurance and performance during exercise, treat diabetes, respiratory infections and some cancers, interact with certain medications (antidepressants and blood thinner warfarin), lower your blood sugar and interfere with immuno system activity reducing drugs (such as AIDS medications) as well as cause side effects like anxiety or insomnia when taken in conjunction with stimulants like caffeine. However, taking Ginseng alone may result in side effects including jitteriness, increased heart rate, anxiety insomnia as well as potential side effects when taken in conjunction with stimulants like caffeine; otherwise side effects include jitteriness, increased heart rate anxiety insomnia among other side effects when combined with stimulants like caffeine; it could potentially have severe negative impacts when taken alongside stimulants like caffeine which could result in unwanted side effects as well as interactions when taken together resulting in more serious interactions when combined together such as potentially severe interactions compared to its use alone.
Thuy Nguyen, LAc, an experienced licensed acupuncturist and traditional Chinese medicine practitioner states that Ginseng is a popular energy supplement used to increase energy and alertness levels; however, its claims can often be difficult to differentiate from reality. Read on for more insight from Nguyen.
