Many people turn to supplements as an energy and motivation boost, yet B-complex, vitamin D, iron, and adaptogens such as ashwagandha rarely provide significant improvement over practicing healthy habits such as having an nutrient-rich diet, adequate sleep duration and quality, proper hydration intake, exercise routines and medical guidance.
Stimulants (prescription medications that speed communication between brain and body) are often recommended for improving focus and energy, such as methylphenidate or modafinil.
Vitamin D
Vitamin D is a steroid hormone with multiple physiological benefits that extend far beyond calcium and phosphorus metabolism and bone health. Vitamin D acts as an immune system modulator as well as being a neurotransmitter and mood stabilizer; studies have also demonstrated its anxiolytic, mood stabilizing, and antidepressant effects through both preclinical and clinical research studies. Antioxidant, anti-inflammatory, and pro-neurogenic properties play a key role in its anxiolytic and mood stabilizing properties- perhaps acting similarly as classic antidepressants?
Vitamin D deficiency has long been linked to depression and anxiety disorders. According to studies, its absence may trigger neuroinflammation processes which leads to gut dysbiosis, impaired neurogenesis and monoaminergic dysfunction [5,6]. Preclinical research indicates that vitamin D supplementation may relieve symptoms in animal models; however clinical studies have produced discrepant results [41]. Various factors could explain these variations such as dose and duration of supplementation; serum 25-hydroxyvitamin D levels at baseline; nutritional status; age/sex differences comorbidities genetic polymorphisms or even placebo effects [5,6].
The most widely available form of vitamin D, known as cholecalciferol (vitamin D3), can be purchased over-the-counter as a nutritional supplement. But before it enters the liver and is converted to its biologically active form calcitriol (vitamin D2). A prescription version of this vitamin exists which bypasses this step altogether and thus acts faster and more potent than over the counter supplements.
Recent research revealed that higher circulating calcitriol levels were strongly associated with lower depression and anxiety scores as measured by the Beck Depression Inventory or PHQ-9 scale. Furthermore, this research demonstrated that vitamin D supplementation only worked when deficiency existed, and long-term supplementation may be necessary.
Kouba et al found in their study that one high-dose intramuscular injection of 50,000 IU vitamin D significantly reduced depression and anxiety symptoms among dialysis patients with low calcitriol levels. Furthermore, their authors demonstrated how calcitriol increases serotonergic signaling while simultaneously increasing BDNF expression in the brain.
Adaptogens
Many people seek stress-relieving and energy-boosting supplements to help manage the hectic demands of everyday life. Yoga, meditation or breathing exercises may provide respite while others turn to herbs and plants – such as adaptogens used for centuries in Ayurveda and Chinese medicine as a natural stress reducer and supporter, with effects like mental clarity enhancement, cognitive performance and athletic performance improvements.
Adaptogens offer steady energy that lasts throughout the day, unlike stimulants which provide short bursts. Herbs such as ashwaganda, bacopa and rhodiola are popular choices due to their stress-resilient qualities that help increase physical endurance while aiding athletes’ recover quicker from workouts. Cordyceps is said to reduce fatigue while improving circulation as well as strengthening immunity and respiratory systems.
Herbs can serve as natural energy boosters and can be found in capsules, powders or tea forms. Herbal remedies tend to be well tolerated and non-stimulating – making them an excellent alternative to caffeine-infused energy drinks.
Herbalists often recommend adaptogens as a means to increase cognitive function, reduce stress and promote overall vitality. Rhodiola and bacopa are two adaptogens often recommended by herbalists to enhance cognitive performance, reduce stress levels and promote overall vitality. Rhodiola and bacopa in particular are regarded for their ability to boost mental and brain energy; both herbs may help alleviate feelings of tiredness by supporting production of Adenosine Triphosphate (ATP), the body’s energy currency.
Some adaptogens also contain antioxidant properties and may help defend the body against stress- or age-induced damage, providing antidepressant, anxiolytic, memory, and cognitive benefits.
Beginning during World War II, researchers started studying adaptogens scientifically. At that time, scientists observed how certain plants increased stamina, strength and performance among soldiers and air force pilots; the term “adaptogen” was coined at this point. Plants like adaptogens also appeared in Soviet space program missions as well as Arctic/Antarctic expeditions, Olympic games and chess competitions; today athletes, military personnel and civilians all over the globe use them to maintain optimal health and support optimal performance.