People turn to energy drinks and shots to increase physical endurance, mental focus and mood – but these products should only be taken by those 18 or over; children, teenagers and pregnant women should avoid them altogether.
People with health conditions or caffeine intolerance can also turn to natural alternatives that promote energy pathways without creating the crash associated with caffeine consumption. Consider B vitamins, adaptogens such as Rhodiola or Ashwagandha as options.
Caffeine
Caffeine is an effective central nervous system stimulant, known for enhancing alertness and decreasing fatigue. It works by blocking adenosine receptors in the brain to improve mental performance and endurance, increasing adrenaline production to enhance physical performance, and naturally occurring in coffee beans, cocoa beans, tea leaves and the guarana plant; additionally it can be found as an ingredient in many energy drinks as pills or infusions.
Caffeine may take an hour to reach its maximum concentration in the blood, with effects lasting six hours on average. Therefore, it is advised that individuals do not exceed 400mg per day.
Too much caffeine consumption can lead to anxiety, restlessness and headaches as well as disrupted sleeping patterns and an increase in digestive issues.
L-Theanine
L-Theanine, a nonprotein amino acid naturally found in green tea leaves and some mushrooms, may offer many health benefits including stress relief, improved focus and quality sleep. Most often taken as dietary supplements.
A small study found that combining L-theanine and caffeine helped children diagnosed with ADHD to focus more effectively, as well as reduce activity in their default mode network, thus improving impulse control and decreasing mind wandering.
However, because supplements of tea and coffee may not always accurately labeled, it’s wise to consult your physician prior to trying supplemental versions. People undergoing chemotherapy should limit caffeine consumption so as to avoid overcaffeinating themselves; in addition, any natural or prescription supplements taken must also be disclosed as they could interact with certain medications.
Tyrosine
L-Tyrosine is an amino acid produced by our bodies by synthesizing phenylalanine. This amino acid helps us produce neurotransmitters like norepinephrine and dopamine as well as thyroid hormones and melanin, the pigment responsible for giving skin its color.
Studies demonstrate the ability of tyrosine to help boost mental performance when people are under stress. One such study conducted with 22 women showed improvements in their ability to switch tasks faster when taking tyrosine prior to performing mentally demanding tasks than those taking placebos.
Cognitive flexibility is critical for avoiding burnout and maintaining mental performance, as well as helping increase alertness, focus, and attention. Tyrosine is considered “generally safe” by the FDA and can be found in foods, multivitamins, and supplements – however due to being an amino acid it may interact with medications.
B Vitamins
Although B vitamins may not seem like true vitamins, they’re nonetheless integral to good health. More specifically, the eight different forms of Vitamin B (known as “B-complex”) help your body use energy more effectively while protecting you against various diseases. Thiamin (B1) in particular has an impactful impact on energy levels while pyridoxine (B6) boosts white blood cell production so as to combat infections more effectively.
These water-soluble vitamins also function as coenzymes to accelerate chemical reactions within the body. An adequate supply of these essential nutrients is key to optimal brain, body and nerve health; you can find it in various whole foods like eggs, fish, meat, wholewheat bread, nuts and leafy vegetables. Most people can get what is recommended through diet alone but for others supplementation may be necessary.
Inositol
Inositol is a water-soluble compound found in many foods like grains, beans, nuts, fresh vegetables and fruits. It helps balance hormones in the brain like serotonin and dopamine; studies also suggest it could improve mood in those suffering from depression, bipolar disorder or anxiety.
Animal and clinical studies indicate that inositol supplementation may provide individuals suffering from metabolic syndrome, depression and polycystic ovary syndrome (PCOS) with significant health benefits. It has the ability to lower triglyceride levels while improving insulin sensitivity – both which have been linked to obesity and chronic illnesses.
Inositol helps improve glucose metabolism by stimulating hepatic glycogen synthesis. Furthermore, Inositol’s insulin-sensitizing effects include increasing IRS1 and Akt phosphorylation rates and has even been shown to prevent gestational diabetes mellitus when combined with 400mcg daily folic acid intake.
