Are you feeling fatigued? Try natural remedies such as creatine, nitrates and ashwagandha to give yourself an energy boost and increase exercise endurance.
Be sure to seek advice from a healthcare professional prior to taking any supplements, particularly if an underlying health condition could be causing your fatigue.
B Vitamins
Vitamin B, an 8-water-soluble vitamins group, plays an integral part in turning food into energy and helping the body metabolize fats and proteins. A B complex supplement is an ideal way to provide you with all the essential vitamins you require; unlike some energy boosters which offer only temporary results, this vitamin promotes long-term wellness.
Thiamin (vitamin B1), riboflavin (vitamin B2), niacin (vitamin B3), folate (vitamin B9) and cyanocobalamin (vitamin B12) make up the B vitamin family and are essential in helping your body convert food to energy while creating red blood cells. They’re also essential in keeping liver, skin, hair and eyes in good condition.
Water-soluble vitamins are vital components of overall wellness and can be found in foods or as supplements. Unlike fat-soluble vitamins, they do not accumulate in your body but instead pass out through urine when taken in excess. Ensuring sufficient B vitamin intake is vital, as deficiencies can lead to health issues like anemia.
Folic acid, a form of vitamin B9, plays an essential role in producing and using DNA for cell reproduction and growth. Niacin, another B3 vitamin, helps your body produce and use energy, as well as producing hemoglobin which carries oxygen throughout the blood.
Vitamin B5, commonly referred to as the “anti-stress vitamin”, can help alleviate symptoms associated with stress and anxiety, support normal adrenal gland function, produce and regulate stress hormones as well as act as an energy booster that may aid with fatigue and depression. Rhodiola rosea botanical supplement is another natural energy boost which has shown promising results when used alongside B5.
Vitamin C
Vitamin C is widely recognized for its role in supporting an optimal immune system, but it can also play an integral part in fighting mental and physical fatigue. By increasing absorption of non-heme iron found in plant foods and supporting normal adrenal gland functioning – important factors in energy production – Vitamin C also works wonders against mental fatigue. Furthermore, Rhodiola rosea supplements that support normal adrenal gland functioning while simultaneously improving mood may provide natural boosts of energy that go beyond their primary benefits*
*These statements have not been evaluated by the Food and Drug Administration and this product should not be used to diagnose, treat, cure or prevent any disease.
Iron
Iron is essential in producing hemoglobin, a protein found in red blood cells that carries oxygen from your lungs to other parts of the body, as well as producing Adenosine Triphosphate (ATP), the energy source used by all cells of your body. Without enough iron in our diets or supplements, tiredness and fatigue may occur which is why it’s so essential that enough iron be consumed regularly through healthy meals or supplementation.
Iron can be found in foods like lean meat, poultry, fish, eggs, beans, legumes, nuts and fortified grains. Some individuals may have difficulty absorbing iron through food alone and require supplementation; be sure to discuss taking an over-the-counter or prescription iron supplement with your physician first and have your vitamin levels tested prior to making a dosing decision.
If you take medications that increase stomach acid production, such as H2 receptor blockers (e.g. Cimetidine (Tagamet), Ranitidine (Zantac) or Famotidine (Pepcid), they could interfere with iron absorption. Furthermore, some antibiotics like Doxycycline (Vibramycin), Minocycline (Minocin) or Tetracycline (Cipro) could interact with iron and interfere with absorption.
Too much iron can cause toxicity, leading to nausea and diarrhea as gastrointestinal side effects. This condition may occur with certain hematological disorders or after repeated blood transfusions; to avoid it altogether it’s best to adhere to a balanced diet and limit high dose iron supplements. Some populations are particularly at risk for low iron levels including pregnant women and infants, young children, frequent blood donors and people living with gastrointestinal conditions or cancer; iron deficiency can result in anemia (insufficient oxygen delivery to body tissues).
Magnesium
Magnesium is an essential nutrient found in green vegetables, legumes, nuts and seeds as well as supplement form. The mineral plays an essential role in energy production as well as helping your body absorb other important minerals like calcium and potassium. Low levels can lead to cardiovascular disease, high blood pressure and fatigue – while studies indicate magnesium supplements could treat migraine headaches while increasing exercise performance.
Hartnett notes that magnesium citrate is one of the most popular forms of magnesium supplements on the market, being easily absorbed and alleviating digestive complaints like heartburn and constipation. At higher dosage levels it may have laxative properties; more research may be required in this regard.
Other forms of magnesium include magnesium glycinate, which is easily absorbed by the body; and magnesium taurate, containing taurine. This latter form has often been recommended to alleviate symptoms associated with fibromyalgia and chronic fatigue syndrome; although further research needs to be completed on such uses.
Numerous factors play a part in how much magnesium your body requires, including genetics, metabolism and health conditions. Therefore, it’s crucial to consult your healthcare provider in order to establish an individualized dose for you.
Some medications can interfere with your body’s absorption of magnesium, including diuretics such as furosemide and bumetanide, and thiazide drugs like hydrochlorothiazide. Furthermore, magnesium-containing antacids may interact with anti-clotting medication like Clopidogrel (Plavix) and heart rhythm drug Digoxin (Lanoxin). Furthermore, magnesium may also decrease hormone replacement therapy’s effectiveness; always check with your healthcare provider first if taking magnesium.
Zinc
Zinc plays an essential role in metabolism of protein, carbohydrates and fat to increase energy levels and stabilize blood sugar. Furthermore, zinc contributes to insulin production which in turn regulates blood sugar. According to an article in 2020zinc can also aid skin in healing from wounds or injuries more quickly. Zinc is essential to brain function, and deficiency in this mineral may contribute to learning disorders, ADHD (attention-deficit/hyperactivity disorder), schizophrenia, depression and amyotrophic lateral sclerosis (ALS). Zinc can be found in oysters, poultry, fish, nuts seeds and whole grains. Zinc deficiency can be prevented or treated using zinc supplements, including oral lozenges, syrups and gels as well as multivitamin and mineral products that contain zinc. Zinc supplements should not be combined with medications containing copper as they can interfere with absorption of this essential mineral.
Zinc is essential to DNA synthesis and cell replication, immune function and blood clotting processes, skin healing from burns or cuts and slow-healing wounds as well as providing additional acne treatments by helping reduce breakouts.
Zinc deficiency may lead to mouth ulcers, white coating on the tongue and marked halitosis (bad breath). Zinc may interact with certain medications including antibiotics, penicillamine (used to treat Wilson’s disease) and diuretics. For pregnant, breastfeeding and pediatric use zinc supplements should always be discussed with a physician first before taking them as supplements should only be taken according to recommended dietary allowances (RDA); adult males require 11 milligrams daily while 8 milligrams daily while children need even higher amounts as zinc is essential for growth and development as it plays an essential role nutrient during gestation/feeding time as an essential micronutrient for growth/development while pregnant women/breastfeeding should get 8 milligrams daily as recommended during gestation & breastfeeding as essential nutrients during gestation/feeding time!
