If you’re feeling exhausted, vitamin supplements can provide an energy boost. B12, B3, B5, folic acid, magnesium and iron all play important roles in energy metabolism.
Certain herbs and nutrients also boost energy levels, including ashwagandha and Rhodiola rosea which aid in combatting stress and fatigue, Creatine which improves bench press strength, while citrulline which decreases oxidative stress and increases muscle endurance.
Ashwagandha
Ashwagandha is an adaptogenic herb used in traditional Indian medicine to treat various conditions. Studies show it helps the body manage stress more effectively, increasing energy levels, increasing muscle mass, boosting immunity function, improving sleep quality and mood – and it is widely available at natural stores and pharmacies.
Studies involving placebo-controlled clinical trials demonstrated the efficacy of ashwagandha root extract on stress, anxiety and sleep quality among healthy adults. Furthermore, ashwagandha increased endurance during exercise sessions while increasing levels of cyclic guanosine monophosphate (cGMP) within muscles – an essential compound to boost energy and speed recovery after workouts.
Herb contains phytoestrogens that balance reproductive hormones, including serum FSH, LH, and gonadotropin hormones, to regulate menstrual cycles and ease symptoms associated with premenstrual syndrome (PMS). Cortisol production may contribute to PMS symptoms; additionally it may reduce symptoms related to pelvic inflammatory disease, endometriosis and polycystic ovarian syndrome.
This herb has been shown to significantly enhance cognitive functions for those suffering from mild to moderate Alzheimer’s disease. It can increase production of acetylcholine, an essential neurotransmitter essential for learning and memory; additionally it prevents oxidative stress in the brain thought to contribute significantly to Alzheimer’s.
Ayurvedic practitioners utilize ashwagandha to treat fatigue and depression. It has antioxidant properties that may protect liver tissue against damage as well as fight inflammation, and is thought to promote fertility while relieving symptoms related to menopause climacterics such as hot flushes. Furthermore, studies have demonstrated increased sperm motility for men while increasing their libido in women.
Before beginning to take any herbal supplements, it’s best to talk to your doctor first. They can provide more details on the benefits and side effects of Ashwagandha for you, and recommend the optimal dosage. Likewise, keeping track of which supplements you take along with any adverse reactions could prove invaluable in future years.
Rhodiola rosea
Rhodiola rosea (commonly referred to as golden root) is an aromatic plant belonging to the Crassulaceae family that is well-known for its stimulating effect against mental fatigue and stress. Human studies on Rhodiola have demonstrated its benefits to cognition, mood and exercise performance as well as to reduce symptoms of burnout. Furthermore, Rhodiola may support healthy blood sugar levels for diabetics while possibly also aiding weight loss through the process of weight reduction; further research should be conducted. Rhodiola works to inhibit monoamine oxidase A and B enzyme activity, helping protect neurotransmitters such as serotonin and norepinephrine from breakdown. Furthermore, it boosts body production of certain neuroprotective proteins which protect brain cells against damage.
Rhodiola can help improve cardiovascular health by lowering blood pressure and increasing antioxidant capacity in the body. Furthermore, it may aid in recovery post workout as rhodiola has been proven to increase endurance, strengthen muscles and enhance athletic explosive power – the salidrosides and rosavins found within it are thought to be responsible for these benefits.
Studies suggest that Rhodiola has antidepressant effects and can improve cognitive functioning for those suffering with mild depression or neurasthenia. Tibetan medicine traditionally used Rhodiola to nourish the lungs, increase circulation and treat altitude sickness; additionally it has proven successful at relieving symptoms associated with altitude sickness like altitude sickness or altitude euthyroidism. Rhodiola can also address erectile dysfunction in men while supporting women experiencing PMS symptoms and help with energy production for improved energy levels and reduced fatigue levels overall.
Studies have demonstrated its ability to help regulate blood glucose levels and provide antihyperalgesic properties that could reduce pain sensitivity among those living with diabetes. In addition, research suggests it acts as an adaptogen – helping the body adapt and counteract stress’ negative impacts – thus potentially aiding its prevention.
As with any dietary supplement, rhodiola should only be taken under the guidance of a healthcare provider, registered dietitian nutritionist (RD or RDN), or pharmacist; especially when taken with other medications. Pregnant or breastfeeding women should wait until more research has been completed to establish its safety for this population group.
Coenzyme Q10 (CoQ10)
Coenzyme Q10 (CoQ10) is an antioxidant vitamin-like substance produced naturally in our bodies as well as available as a dietary supplement, helping cells generate energy while protecting against chronic diseases like cancer and type 2 diabetes. Although widespread, highest concentrations are seen in the heart, liver, kidney and pancreas. More research must be conducted in order to confirm its potential benefits.
CoQ10 is a potency antioxidant that provides protection from oxidative damage to mitochondria and other cell organelles, such as cell membranes. Found in all cells, CoQ10 plays an essential role in producing energy from mitochondria’s electron transport chain (ETC) while helping stabilize membrane lipids and providing energy storage capacity. Furthermore, CoQ10 participates in synthesizing many essential cellular proteins and regulates several physiological processes like apoptosis, cell growth, and signaling processes regulating key processes in terms of production of energy production from ETC producing energy production from energy stored energy storage units in mitochondria.
CoQ10 contains three interchangeable oxidation states in its benzoquinone head: ubiquinol, ubisemiquinone and fully reduced ubiquinol; each form exhibiting different functional properties. Ubiquinol form has many functions including scavenging reactive oxygen species (ROS) and mediating electron transfer within ETC complexes as well as providing orotate for de novo synthesis of pyrimidine nucleotides in cytosol, thus maintaining balance in terms of redox state within mitochondria [3,4].
CoQ10 not only helps lower blood sugar and enhance insulin sensitivity, but it can also increase muscle energy and endurance, enhance mitochondrial function, reduce oxidative stress in the brain (which has been linked with conditions like Alzheimer’s and Parkinson’s) and improve mitochondrial health – benefits which could reduce risk factors linked to Alzheimer’s and Parkinson’s.
CoQ10 supplements may also help adults reduce the frequency and duration of migraine headaches, according to one study which concluded that taking 100mg daily dose reduced migraine severity and frequency in 80 participants without experiencing side effects. CoQ10 may also promote healthy skin, immune and cognitive function as well as reduce cognitive disorders risk; in fact, its use could even help treat neurodegenerative disorders like dementia, Parkinson’s or Alzheimer’s.
Ginseng
Not only can eating healthily help boost energy levels, but taking herbal supplements like ashwagandha, Rhodiola rosea, and ginseng can also be useful. Before adding them to your routine however, consult with a medical provider first so they can check vitamin levels as well as screen for conditions which might be sapping your energy reserves.
Ginseng is an herb with anti-inflammatory and immune enhancing properties. Studies have demonstrated its effectiveness at improving T-cells and natural killer cell performance, as well as its capacity to enhance cognition and decrease fatigue levels.
Ginseng has long been utilized as an effective traditional medicine in Asia. Sold primarily as a dried supplement or medicinal herb, ginseng is often sold in dried form as a dietary supplement or medicinal herb. Ginseng can treat various illnesses as well as being an aphrodisiac and stimulant; additionally it’s often included as an energy drink ingredient or herbal tea additive. There are various varieties of ginseng available with their own distinct set of chemicals present – American (Panax quinquefolius) and Asian (Panax Ginseng both contain chemicals called ginsenosides that have been linked with improved health benefits whereas plants that are commonly mistakenly identified as being Ginseng include Siberian (Eleutherococcus senticosus) or crown prince (Pseudostellaria heterophylla).
Animal studies have demonstrated that ginseng can effectively treat diabetes by decreasing blood glucose levels and increasing insulin production, as well as by decreasing fasting and postprandial glycemic responses in diabetic rats (Kim and Kim 2000). Ginseng may have its beneficial effects due to increasing pancreatic cell insulin secretion.
Studies have demonstrated the effectiveness of ginseng supplements on increasing endurance during exercise as well as improving mental alertness, cognitive function, blood sugar control and relieving stress. Before taking this supplement it is wise to consult with your healthcare provider as some medications could interact negatively or it isn’t recommended for pregnant or nursing mothers.
