10 Vitamins and Supplements That Boost Energy

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The greatest ways to maintain your natural energy levels are to eat a well-balanced diet, exercise regularly, and get adequate sleep.

However, these things are not always achievable, especially when balancing life’s demands.

Fortunately, there are several supplements available to help you boost your energy levels.

Here are 10 natural vitamins and supplements that may help you feel more energetic.

1. Rhodiola Rosea

Rhodiola rosea is a plant that grows in cold, mountainous areas. It’s frequently used as an adaptogen, which is a natural substance that improves your body’s ability to deal with stress.

Researchers collected and evaluated the findings of 11 studies that investigated the effects of rhodiola on physical and mental exhaustion in over 500 participants in one study. 

8 of the 11 studies revealed evidence that rhodiola can improve physical performance and reduce mental tiredness. There were no notable safety concerns with rhodiola supplements.

Another study showed that rhodiola has a minimal risk of negative effects and may be beneficial for reducing physical and mental weariness.

Rhodiola has also been recommended to help with depression, which is frequently associated with fatigue.
A 12-week research compared rhodiola’s antidepressant impact to the regularly prescribed antidepressant sertraline, or Zoloft.

Rhodiola was discovered to lessen depressive symptoms, although not as efficiently as sertraline.

However, rhodiola had fewer side effects and was tolerated better than sertraline.

2. Vitamin B12

Vitamin B12, along with the other B vitamins, helps in the conversion of food into energy that your cells can use.

It also maintains the health of your body’s neurons and blood cells and helps in the prevention of anemia, which may leave you weak and exhausted.
Vitamin B12 is naturally present in a number of animal proteins, including meat, fish, and dairy products. Many foods are also fortified with B12, allowing most people to achieve their vitamin B12 requirements by eating a well-balanced diet that is rich in B12.

Nonetheless, some individuals may be at risk of B12 deficiency, which happens when your body does not receive enough or is unable to absorb the required quantity.

As a result, B12 supplements may help some people’s energy levels.

Individuals at risk of Vitamin B deficiency include:

Older people: About 10–30% of persons over the age of 50 have trouble absorbing vitamin B12 from meals. This is due to the fact that they create less stomach acid and proteins, both of which are essential for effective absorption.

Vegans: these people are at danger of B12 deficiency since animal foods are the sole natural nutritional supply of this vitamin.

Those suffering from gastrointestinal (GI) disorders: Conditions affecting the GI tract, such as celiac disease and Crohn’s disease, may impair the body’s ability to absorb B12.

3. Iron

Iron is required by the body to produce hemoglobin, a protein found in red blood cells that delivers oxygen from the lungs to the organs and tissues throughout the body.

Your red blood cells cannot adequately transport oxygen to the body’s tissues if you don’t have enough iron.

This causes iron deficiency anemia, which can make you feel tired and weak.

Iron deficiency anemia is caused by a variety of factors, including:
Iron-deficient diet: Meat and shellfish are the best sources of iron in the diet. As a result, vegans’ iron needs are 1.8 times higher than those of meat eaters.
Blood loss: Your blood contains more than half of your body’s iron. As a result, blood loss from heavy periods or internal bleeding can significantly decrease levels.

Pregnancy: Pregnant women require twice as much iron to sustain proper fetal development as non-pregnant women. Unfortunately, about half of all pregnant women develop iron deficiency anemia.


An iron supplement may be required in some circumstances to repair a deficiency and avoid consequences associated with iron deficiency anemia, such as fatigue.

However, because there are health risks associated with high iron intake, talk to your doctor about whether iron supplements are good for you.

4. Creatine

Creatine is a substance that is naturally found in red meat, poultry and fish. It functions as a quick source of energy in your body.

Adenosine triphosphate (ATP) is the life’s energy currency. When you use ATP for energy, it loses a phosphate group and transforms into adenosine diphosphate.

As a result, when your body need a quick source of energy, creatine lends its phosphate to ADP to form ATP.

This provides you with the energy you need for high-intensity, short-duration activities like:

Short sprints, such as the 100-meter race, or intermittent sprints in sports such as football or soccer.
Shot put and jumping are two examples of short, strong bursts of activity.
Activities that involve huge amounts of power, like weightlifting.

A meta-analysis of 53 studies found that creatine supplementation increased bench press strength by 5%. This corresponds a 10-pound weight gain for someone who can bench 200 pounds (91 kg) only by consuming creatine (38).

Another study found that older people who took creatine grew 3.1 pounds (1.4 kg) more lean muscle mass than those who did not.

These improvements in muscular strength and growth can be credited in large part to the participants’ ability to exercise harder for longer periods of time due to enhanced energy supply.

5. Melatonin

Melatonin is a naturally occurring hormone that regulates sleep. It is created and released at different times of the day, rising in the evening and declining in the morning.

Melatonin supplements may be an effective strategy to treat insomnia which a sleep condition that affects around 30% of adults worldwide.

Chronic insomnia can leave you exhausted and drained of energy. Symptoms include inability to fall or stay asleep, waking up too early, and poor sleep quality.

Melatonin pills have been found to boost focus and energy while decreasing exhaustion in those suffering from chronic fatigue syndrome.
Reduced melatonin release has been linked to aging, Alzheimer’s disease, type 2 diabetes, cancer, and high blood pressure.

Reduced melatonin release has been linked to aging, Alzheimer’s disease, type 2 diabetes, cancer, and high blood pressure.
However, it is currently unknown if taking melatonin supplements can help people with these conditions feel less tired.

Melatonin supplements do not appear to be harmful. Furthermore, they do not cause your body to create less melatonin and are not linked to withdrawal or addiction.

6. Caffeine With L-Theanine

Caffeine is often used in the form of coffee, tea, cocoa beverages, energy drinks, and sodas for its energy-boosting effects.

Many individuals, however, limit or avoid caffeine since it can produce irritation, anxiety, restlessness, and a drop following the first energy increase.
Nevertheless, taking L-theanine with caffeine as a supplement may be a simple way to avoid these negative effects.

L-theanine is a naturally occurring amino acid found in tea and certain mushrooms. It is believed to induce relaxation while reducing sleepiness.

Caffeine and L-theanine have been shown in several studies to increase memory and reaction time while also decreasing exhaustion and mental fatigue.

These findings indicate that supplementing with L-theanine can provide the same energy-boosting benefits as caffeine without the negative side effects.

While L-theanine is well tolerated, it is suggested that you restrict your caffeine intake to no more than 400 mg per day. This is roughly the equal of 3–5 cups of coffee.

7. Tyrosine

Tyrosine is an amino acid that your body naturally produces. It can be found in most high-protein meals, such as chicken, eggs, and dairy products.

Tyrosine is required for the production of neurotransmitters, which are molecules that convey messages in the brain.

These neurotransmitters are believed to decrease with intellectually and physically demanding tasks, affecting attention and energy levels.

Many studies have revealed that tyrosine supplements can help enhance alertness and energy levels. They may also help in the recovery of memory and lucidity in sleep-deprived people.

According to current studies, tyrosine is only effective for people who have low neurotransmitter stores as a result of stressful or cognitively demanding conditions.

Furthermore, tyrosine supplements has been shown to be safe.

8. Ashwagandha

Ashwagandha is a key therapeutic plant in Indian Ayurveda, one of the world’s oldest medical systems.

Ashwagandha is claimed to boost energy levels through improving your body’s resistance to physical and mental stress.
In one research, participants who took ashwagandha had considerable reduction in various stress and anxiety measures when compared to those who took a placebo. They also had 28% lower cortisol levels, a hormone that rises in reaction to stress.

An analysis of five studies on the effects of ashwagandha on anxiety and stress reinforced these findings.

All of the studies found that people who received ashwagandha extract performed better on stress, anxiety, and fatigue tests.

9. Citrulline

Citrulline gets its name from the Latin word for watermelon, Citrullus vulgaris, from which it was initially isolated.

Citrulline stimulates the production of nitric oxide in the body. Nitric oxide functions as a vasodilator, widening the inner muscles of blood vessels and improving circulation.

This lets blood, oxygen, and nutrients circulate throughout the body. However, if the capacity to create nitric oxide is restricted, physical weakness and a lack of energy may develop.

Citrulline supplements, as a precursor for nitric oxide, may therefore help energy levels by improving the availability of oxygen and nutrients to the body’s cells.

Citrulline also contributes in the urea cycle, helping in the elimination of ammonia from the body. Ammonia production is a key factor to fatigue caused by heavy exercise.

As a result, citrulline can reduce fatigue associated with intense exercise, allowing you to exercise for longer periods of time.

People who took citrulline finished a cycling test 1.5% faster than those who took a placebo, according to one research. In addition, the citrulline group reported reduced fatigue and faster recovery.
In another research, participants who took citrulline supplements were able to exercise 12% longer and 7% harder than those who did not.

Citrulline is also well proven in terms of safety, even at high doses.

10. Beetroot Powder

Beetroot powder is derived from the beetroot vegetable and is high in nitrate.

Nitric oxide, like L-citrulline, is produced in the body by nitrate, which relaxes blood vessels and increases blood flow and oxygen delivery.

This enables your body to produce energy more effectively, which is incredibly useful during exercise.

Several studies have found that supplementing with beetroot lengthens the time it takes athletes to become tired during exercise.

When compared to a placebo, consuming beetroot supplements allowed participants to exercise 25% longer in some cases.

This is because the nitrate included in beetroot reduces the quantity of oxygen required for various intensities of activity.

The less oxygen required for activity, the less exhausted you will be and the longer you will be able to exercise.

Furthermore, because nitrate stimulates nitric oxide production in the body, supplementing with beetroot may help to lower high blood pressure.

However, while beetroot is completely safe, the color pigments in it may stain your urine or stool red.

Conclusion

Sometimes, life can drain your energy stores.

Fortunately, there are several things you can do to keep your energy levels up, such as eating a well-balanced diet, getting adequate sleep, and exercising consistently.

However, for many people, these things are not always possible.

If this is the case, there are several supplements and vitamins that can help you increase your energy when you need it the most. Some are better for boosting energy during activities, while others are ideal for a fast pick-me-up.

Furthermore, when used correctly, all of the supplements on this list have a well-established safety profile.

However, it’s still a good idea to consult with your doctor or a certified nutritionist to see if these supplements are safe for you to take.

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