The Most Effective Energy Supplements to Boost Your Energy
In this fast-paced and crazy world, it is easy to become tired, overworked and feel lethargic. Sometimes even having a healthy lifestyle with a lot of exercises and a healthful diet, getting a good amount of sleep and having good essential nutrient levels may not be easy and you may require an energy boost from elsewhere.
An energy supplement may be the answer in this case as it can help to improve energy levels and stop you from feeling sluggish and drained.
In this article, we're going to look at what an energy supplement is, how supplements can be used as energy boosters and increase energy production, and different supplements you can take to help you feel full of energy.
What is an energy supplement and how can it boost my energy levels?
An energy supplement is any kind of dietary supplement that can help you to have more energy. An energy supplement can boost energy in a range of ways and works to increase natural energy levels.
Supplements can come in different varieties, including vitamins, powders, or capsules. Each supplement works in a different way, with some giving a boost of energy and others decreasing stress levels.
The way an energy supplement works depends wholly on the kind of supplement it is and the functions it has within the body once taken. To learn more about the best supplements to take to boost your natural energy levels, keep reading!
The most effective supplements to increase energy and their other health benefits
Below, we have gathered a list of the best supplements you can take to boost energy production in your body. They come in different varieties and different supplements may work in different ways for different people.
Before starting a new energy supplement, seek medical advice if you are concerned about drug interactions or any other health concerns.
Vitamin B12 is vital to the body. In the body, B12 supports the formation of red blood cells which carry oxygen to the muscles and is an integral part of the production of energy. B12 is also key to a number of neurological functions.
A B12 deficiency may present with fatigue, weakness, and weight loss, and B12 deficiency is more common in those who follow a vegan or vegetarian diet. B12 is found naturally in meat and dairy products, as well as in fortified foods and drinks, like alternative milk.
Taking B12 can help to boost your energy levels, make you feel less tired, and help your neurological function. B12 supplements come in a range of types, including a tonic style, powder form, and sublingual tablets.
In addition to B12, some vegans and vegetarians may find they are more prone to iron deficiency too. Iron is found in meat and green vegetables, and while anyone can become anemic, it is more likely in those who do not eat meat. You may want to add iron supplements to your diet too if you feel fatigued and are choosing not to eat meat. An iron supplement may help to improve energy too.
Ashwagandha is an ancient adaptogenic herb that has been used in traditional ayurvedic medicine for more than 3,000 years. In a recent study, ashwagandha was shown to reduce blood cortisol levels, which is known as the stress hormone.
High stress levels can lead to a range of negative symptoms, including high blood pressure, weight gain, and fatigue. Taking ashwagandha can help to fight fatigue and low energy caused by stress.
An integral part of the way cells produce energy, CoQ10 is found in every cell in the body. An antioxidant, CoQ10 is necessary for the cells to function properly. While the body does make its own CoQ10, it makes less as we grow older and so this is an essential supplement as we age.
CoQ10 supplements come as capsules usually. Naturally, CoQ10 is found in meat, particularly in the organ meats of animals. If you follow a diet that doesn't include meat, you may find a CoQ10 supplement helpful as it's one of the great natural energy boosters your body needs. A CoQ10 supplement is vital for older adults seeking a boost in energy.
For exercise enthusiasts, creatine may be the answer.
Creatine is great for a quick burst of energy. ATP is the body's energy currency and when it is used, it loses a phosphate group becoming ADP, creatine offers the ADP its own phosphate group, turning it back to ATP. This ATP can then be used for energy again!
Creatine is found naturally in meat but can be taken as a dietary supplement too. When taken as a supplement, creatine has been found to improve energy and increase lean muscle mass in adults. Creatine is great for short bursts of energy.
In many trendy cafes these days you're likely to find a beetroot latte, and while it looks pretty, it may also help to give you an energy boost!
Beetroot is high in nitrate and when it is inside the body, it turns this into nitric acid. Nitric acid relaxes the blood vessels and increases blood flow, which in turn increases oxygen in the muscles. Research shows that beetroot powder helps to increase stamina and some scientific evidence points toward beetroot powder helping to lower blood pressure.
Caffeine with L-theanine
Caffeine is frequently used as a way to wake ourselves up in the morning, but you may find that while you get an initial boost from the soft drinks or coffee you drink, you will later crash.
Combining caffeine with L-theanine though is thought to improve memory and reaction as well as help to relax you, while also fighting fatigue. L-theanine is an amino acid that is usually found in tea, indeed green tea has high levels of this amino acid.
Combining these two energy-boosting compounds can help to stave off fatigue while avoiding the more severe side effects of caffeine. Try drinking green tea, white tea, or even black tea in the morning instead of coffee and see how you feel!
A note on lifestyle changes: decreasing physical and mental stress, drinking more water, etc.
While an energy supplement may help to increase energy quickly, you may also need to think about the reasons you feel fatigued. Many different factors can affect our energy levels and figuring out where the issue is can help you to fix it.
Stress can be a huge drain on your energy stores and so finding a way to reduce stress by setting boundaries, exercising regularly, and practising mindfulness can help to reduce fatigue.
A healthy diet filled with whole grains, fruit and vegetables and other foods that ensure you get all the essential vitamins and minerals can boost health as well as energy. Vitamins and minerals are essential to a range of bodily functions and so supplementing with vitamins may also help to increase energy levels. The food we eat can have a huge effect on how we feel.
Getting enough sleep
Getting a good amount of sleep is key to feeling energised and so ensuring we're getting the right amount for our age group can ensure that you feel great when you wake up.
Boosting your energy is easy if you know the right supplements to take. As well as supplements, you can make changes to your lifestyle to boost and maintain your health.
An energy supplement is a great way to add additional energy to your body, but should not be used in place of a good diet and exercise.
Frequently Asked Questions
How can I boost my energy fast?
Boosting your energy quickly is good for a short burst of energy when you need it. There are a few ways you can do this. These include:
- Doing a quick workout.
- Drinking some caffeine, though beware of the crash later on
- Drinking tea, which has both caffeine and L-theanine
- Taking some creatine for a quick boost
- Eating an energy bar
What vitamin gives you lots of energy?
Vitamin B12 is a fantastic vitamin to take if you feel fatigued or sluggish. Some people may have a B12 deficiency, and this is more common in those following a vegan or vegetarian diet, but many people do not get enough B12 anyway. B12 works to form red blood cells which help the oxygenation of the muscles. It is also vital to some neurological processes.
How can I stop feeling tired?
Getting enough sleep is the quickest way to feel less tired. If you're struggling to sleep you can try a few things which include:
- Stop drinking caffeine before 3 pm to let it get out of your system before bedtime
- Limit screentime closer to bedtime
- Exercise regularly
- Try calming essential oils on your pillow, like lavender oil