Diet, exercise and stress reduction can all work to increase energy. But sometimes we need a boost.
Supplements such as iron, B vitamins (especially B12) and creatine may all be useful; but first consult with a clinician regarding possible testing and dosing options.
Herbal supplements such as Ashwagandha, an adaptogen, may provide relief from stress, improve sleep quality and boost resilience. Rhodiola rosea can also boost mental and physical performance as well as regulate cortisol production according to research.
1. L-theanine
L-theanine, an amino acid found in green and black tea leaves as well as some mushrooms, is also widely found in energy supplements. Studies have demonstrated its benefits when taken alongside caffeine; specifically that combination improves focus and attention without producing adverse side effects such as headaches, nausea, jitters and irritability which have previously been seen when too much caffeine intake occurs.
One study demonstrated how combining 97 milligrams of theanine and caffeine improved Stroop test reaction times when compared with placebo, with less omission errors and increased correct responses due to its theanine. Other research demonstrated regular consumption of L-Theanine can reduce mental fatigue when taken alongside caffeine; L-Theanine supplements could potentially regulate neurotransmitters that influence attention and mood regulation.
Studies have demonstrated theanine to exhibit multiple protective and regulatory properties. It protects against mitochondrial damage in apoptotic rat pheochromocytoma cells by blocking the NF-kB pathway and decreasing pro-inflammatory cytokines levels, as well as upregulating expression and activity of antioxidant enzymes such as superoxide dismutase (SOD), catalase, and glutathione peroxidase to enhance antioxidant activities and maintain immunity regulation.
Theanine has been found to help patients suffering from fibromyalgia sleep better while also relieving stress and anxiety, increasing cognitive performance and decreasing severity of symptoms for people diagnosed with mild schizophrenia or schizoaffective disorders.
Before taking any new supplement – including herbal remedies and dietary supplements – it’s a good idea to consult a healthcare provider. Certain ingredients may interact with certain medications or cause reactions in sensitive individuals. A healthcare provider can assist in finding the ideal balance of nutrients and herbs to help you feel energized, as well as address any conditions like hypothyroidism or autoimmune diseases which could contribute to fatigue. They may recommend various dietary and herbal options like Ashwagandha, B vitamins, iron and magnesium for you to try.
2. Caffeine
Caffeine is an all-natural stimulant that can boost energy and relieve fatigue. Found naturally in coffee beans, tea leaves, cacao pods, and many other plants as well as manufactured synthetically for over-the-counter medicines and pain relievers, caffeine also has many uses beyond stimulation of brain activity; when taken orally it stimulates both central nervous system stimulation and increased energy, providing alertness that can last up to six hours after ingestion; most adults can safely consume up to 400 milligrams (mg) per day before experiencing sleep issues as well as rapid heart rate stimulation that causes anxiety or dizziness resulting in poorer performance overall.
Energy supplements often include herbal and vitamin ingredients linked to increased energy levels, including ashwagandha, rhodiola rosea and ginseng. These can be taken in capsule, tablet, softgel powder or chewable form; always consult your healthcare provider first when starting any new supplement to determine its suitability for you.
3. Ashwagandha
Ashwagandha is an adaptogenic herb, meaning it helps your body better handle stress. Additionally, this supplement has long been recognized for increasing muscle mass and strength which in turn gives more energy. Furthermore, Ashwagandha contains antioxidant properties which protect against oxidative damage as well as anti-inflammatory benefits, along with enhancement of cellular energy production.
Studies indicate that Ashwagandha can reduce cortisol levels in stressed humans and has antidepressant properties, helping anxiety, insomnia, anti-inflammation, neuroprotective benefits as well as possible neurosedative properties. Furthermore, it may even help treat digestive issues such as ulcers and chronic constipation.
Ashwagandha has been proven to increase cellular energy in human cancer cells while reducing oxidative stress in animal models, as well as providing compounds which stimulate new neuron growth and cognitive improvement for Alzheimer’s patients. Rat and mouse studies have also demonstrated its positive impact on body composition by decreasing fat mass while stimulating muscle growth – with its effects likely related to reduced food consumption as well as an increase in testosterone and glycerol-3-phosphatide production.
Ashwagandha may increase protein synthesis and decrease catabolism (the breakdown of proteins). Other potential benefits may include lowering cholesterol and blood pressure as well as strengthening immunity. It’s wise to discuss any supplements you are taking with your healthcare provider before beginning them, especially if taking other medications such as thyroid medication. Ashwagandha may interact with thyroid medications and may even interact with hypoglycaemic and hypertensive drugs as well as sedatives; some individuals have reported experiencing liver damage as a result.
However, they should only be used as complementary treatments with existing medications and therapies. Supplements can cause side effects that require medical supervision; thus a thorough health history analysis must take place prior to starting any supplements that could exacerbate underlying conditions that might adversely react with their intake.
4. Rhodiola rosea
Rhodiola rosea is a flowering plant with a long history of traditional medicinal use in Scandinavia and Russia, including being known by various names such as arctic root, golden root or rose root. Over centuries it has been employed to relieve fatigue, enhance mental functions, increase endurance sports performance and boost female sex drive while possibly also helping increase blood sugar and decrease symptoms of depression.
Rhodiola has been shown in animal studies to protect against stress, promote mental health, and increase energy levels. Furthermore, it has also been demonstrated to help lessen hyperalgesia (increased pain sensitivity), one symptom commonly seen with diabetes; one study actually demonstrated significant reductions in elevated blood glucose in diabetic rats thanks to Rhodiola. Furthermore, several studies suggest it might help individuals suffering with seasonal affective disorder or low mood as well.
Nootropic supplements contain herbs thought to enhance memory and focus, such as Bacopa monnieri. Research is still limited, however; so be sure to consult your physician before trying this herb for these purposes.
Rhodiola has been shown to improve exercise performance among humans in two separate studies. It’s thought this effect is caused by its ergogenic properties – enhanced energy substrate utilization, reduced exercise-induced muscle damage and fatigue, as well as increasing oxygen uptake by muscles – while simultaneously improving performance during physical exercise.
Studies on animals and humans suggest that Rhodiola Rosea can support brain health by increasing cognitive functioning such as learning and memory retention while improving attention and motivation. Furthermore, Rhodiola may increase blood flow to the brain.
Rhodiola can be found in capsules, tablets, and liquid extract forms; most people take it as a supplement; however, teas or beverages containing Rhodiola may contain added benefits for added support. Rhodiola has also been combined with Ashwagandha as another adaptogenic herb studied extensively for use.
Rhodiola is generally safe for most adults; however, children, pregnant or breastfeeding women, those taking medication to treat depression or high blood pressure or thin their blood or suppress immunity due to certain autoimmune diseases or taking anticoagulant therapy should avoid its consumption. Long-term use is also not advised.
