More than a billion people suffer from it. It causes estimated losses of $136 billion to businesses globally. It leads to death through vehicular accidents, heart disease, kidney failure, and stroke.
This ‘it’ is fatigue.
More and more of us struggle to get through the day. Even basic tasks feel daunting. On some days, it is a battle to get out of bed. Fatigue is more than just tiredness. It seeps into every aspect of your life, trapping you in a vicious cycle.
It does not have to be this way. And no, we’re not talking about quitting your job, going on a meditation retreat, or becoming a recluse. Minor tweaks to our lifestyle and diet can have a significant impact on our energy levels.
Our diets are ripe with opportunities for optimization. Most of us know about the major food groups but few pay attention to micronutrient deficiencies. These supplements are going to put back the pep in your step.
12 Best Supplements to Boost Energy
Coenzyme Q10
It is a major coenzyme in our body and is abundantly involved in chemical reactions in vital organs such as the brain, heart, and pancreas.
Studies have shown that when coenzyme Q10 levels go down, energy levels follow suit. Supplementing it reduces fatigue. It also functions as an antioxidant. A dosage of 60-90mg per day is optimal with a maximum of 200mg.
Ashwagandha
A herb with a steroid tradition in Ayurveda and other traditional medicine cultures, Ashwagandha reduces the stress hormone cortisol by up to 28%.
It improves both physical and mental performance and decreases anxiety. It is a potent adaptogen that improves stress, anxiety, and chronic fatigue. It is well tolerated by the body and produces few side effects making it one of the best energy boost supplements.
Melatonin
Reduced sleep time and poor sleep quality are major reasons for fatigue. Blue light from our many digital screens is the culprit as it inhibits our natural production of melatonin, a hormone associated with our biological clock.
Melatonin supplements relieve insomnia and increase concentration and energy in those suffering from chronic fatigue syndrome.
Caffeine with L-theanine
Caffeine has long been the go-to for an energy boost. It increases alertness, energy, and concentration. However, it has some unwanted adverse effects- caffeine crash, irritability, and jitters.
Adding L-theanine to it gives us those benefits without the side effects. L-theanine is a naturally occurring amino acid that improves memory, reaction time, and energy levels and decreases drowsiness.
Vitamin B
The importance of the B group of vitamins to optimal human functioning cannot be overstated. Out of these, Vitamin B12 is essential for energy production in the body.
Its deficit leads to pernicious anemia, a disorder characterized by fatigue and low energy. Vegetarians and older people are most prone to B12 deficiency and this can be the best supplement for them to beat fatigue.
Also Read: 10 Drinks That Make You Poop Immediately
Vitamin C
Vitamin C is required for immunity, collagen production, and its antioxidant effect. It plays an interesting role in our adrenal response, which regulates cortisol production. Vitamin C keeps cortisol levels at a healthy level. Our bodies don’t produce it naturally and it is a must to supplement it if your diet is lacking in it.
Vitamin D
With so many of us cooped up indoors during the day, it’s no shock that 50% of the global population is deficient in Vitamin D. Low levels of Vitamin D lead to muscle weakness and fatigue and may even be linked to depression. 20000-40000 IU of Vitamin D is recommended weekly to combat this.
Citrulline
Citrulline increases Nitric Oxide in our body. Nitric Oxide is a powerful vasodilator. So Citrulline supplementation can increase energy levels by increasing oxygen bioavailability. It also helps in the excretion of toxic waste products like urea. It is safe for usage even at higher doses.
Rhodiola Rosea
Another powerful adaptogen, Rhodiola Rosea reduces feelings of anxiety, and mental fatigue. Its good efficacy and its lack of adverse effects mean that it can even be used to treat mild cases of depression- a condition notorious for sapping energy.
Iron
Iron supplementation is the best option to treat anemia. This makes iron one of the best energy supplements for women as they suffer disproportionately from this disorder. Taking Iron with Vitamin C has a synergistic effect on uptake.
Cordyceps
Cordyceps mushrooms can increase the body’s capacity to produce ATP, the energy currency of cells. It enhances circulation and endurance as well.
Magnesium Citrate
Low amounts of magnesium can lead to irritation, fatigue, cramps, and poor sleep. Replenishing magnesium is a great way to restore energy and combat tiredness. Magnesium is an essential micronutrient and also produces a calming effect.
How to Treat Chronic Fatigue Naturally?
Natural remedies for chronic fatigue can prove to be a gentler option compared to harsh pharmaceuticals
- Exercise- Exercise may be the last thing on your mind when you’re tired all the time but working out is essentially spending energy to create more energy later on and improve your mood and health simultaneously! Endorphins and Dopamine released during and after a workout can make you feel significantly more energized. Just ensure you don’t overdo it as the lactic acid buildup can increase soreness and tiredness.
- Diet- Most of the supplements mentioned above can be gained from having a balanced and diverse diet rich in whole foods such as fruits, vegetables, and lean meat and seafood
- Sleep- Good sleep for 7-9 hours every day is one of the best gifts you can give yourself. It will boost your energy levels far more than any other method.
- Acupuncture- Traditional modalities like acupuncture can relieve symptoms of pain and fatigue.
Conclusion
Fatigue is a chronic condition that more than a billion suffer from but with the right tweaks and supplementation, you can once again find your old store of energy and be ready to tackle the world!
FAQs
What supplement gives you a lot of energy?
There is no one-size-fits-all answer here. Caffeine is a great source of energy as well as taurine and creatine. However, the one that works best for your body will depend on the reason behind your fatigue and the deficiencies in your diet.
Does B12 give you energy right away?
If you have a B12 deficiency then supplements can definitely boost your energy. While the results will not be instant, you can see a rise in energy very soon.
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