Diet, sleep, stress management and exercise all play an essential role in maintaining energy. But vitamins, herbs and other supplements may provide additional help in keeping up your energy.
Caffeine and sugar may provide an energy jolt, but can leave you feeling fatigued afterward. Ashwagandha or maca root supplements may provide additional support in combatting fatigue.
Caffeine
Caffeine is a naturally-occurring stimulant found in coffee beans, tea leaves, kola nuts and guarana berries as well as in many soft drinks and medicines containing caffeine. Caffeine acts quickly upon ingestion – typically within 20 minutes – making it popular as both an over-the-counter headache remedy as well as prescription pain reliever.
Caffein has the power to block adenosine, the neurotransmitter responsible for making you sleepy. This happens by binding to adenosine receptors in your brain and blocking their ability to send signals telling your body it’s time for restful slumber, thus helping keep you alert (1).
Caffeine can be found in coffee, tea and chocolate products; it can also be purchased as powder or tablet form and added to food and beverages. Furthermore, caffeine medication exists both over-the-counter and prescription to treat drowsiness, tremors and migraine headaches.
Children and teenagers can be more sensitive to caffeine’s stimulant effects than adults; nevertheless, both should limit their daily caffeine consumption to no more than 400 milligrams (2). Excess caffeine intake can cause restlessness, irritability and anxiety – though any effects should subside within six hours (3). Caffeine may interact with certain medications like sedatives, antidepressants and heart medicines; make sure your doctor knows before beginning new regimens with caffeine as it could interact negatively and decrease or increase their effectiveness; consult your physician about any if necessary or reduce how much you currently drink!
Antidepressants
Antidepressants take time to work, but once they do, they can help you feel more energetic and motivated. Antidepressants work by altering neurotransmitters and receptors in your brain, improving mood over several weeks. Some antidepressants may even treat other mental or physical health conditions – for instance, bupropion (Wellbutrin) can help smokers stop smoking while duloxetine (Cymbalta, Drizalma Sprinkle) relieves pain caused by fibromyalgia while relieving pain associated with depression.
Consult your clinician about how different antidepressants affect you and if any might cause fatigue. Taking medications at night and practicing good sleep hygiene along with avoiding alcohol, stimulants and sedatives will help avoid side effects associated with antidepressant use. You should also inform them of all other medicines being taken such as over-the-counter or herbal remedies to prevent serotonin syndrome – which occurs when certain drugs interact dangerously causing unexpected reactions.
Antidepressant medicines provide energy by altering neurotransmitters such as dopamine and noradrenaline, by blocking their reuptake into your brain – this allows for longer effects within it. Bupropion and Sertraline (Zoloft) both increase levels of dopamine which has been linked to motivation and feelings of energy; Fluoxetine, another common SSRI can increase both noradrenaline and dopamine levels as well.
Antidepressants that increase serotonin activity such as fluoxetine and paroxetine may reduce your desire for sexual intimacy, creating difficulties for some who want a partner. You should discuss this matter with your physician who may suggest alternative treatments or medications which increase sexual desire – perhaps by changing dosage or suggesting something completely different!
Maca
Maca is a root that has long been used by many to boost energy and enhance libido. Additionally, maca is known to alleviate symptoms associated with menopause while increasing fertility. Maca is classified as an adaptogen herb which helps the body deal with stress more effectively while increasing energy levels.
Maca is an Andes native plant related to broccoli and kale that has long been revered for its purported health benefits. The three varieties available – red, yellow and black – can be eaten raw as vegetables or as roasted soup ingredients; it may also be taken in supplement form between 3-5g daily.’
Studies on maca have been mixed, yet research suggests it could help balance hormones for improved mood and sexual function. Maca is also believed to increase healthy libidos among both women and men while increasing fertility and increasing sperm production.
Studies have demonstrated the root’s ability to alleviate symptoms associated with menopause, including hot flashes and disturbed sleep. Furthermore, studies suggest it increases estrogen levels – one hormone which decreases during menopause – thus alleviating some of its side effects.
Numerous studies have demonstrated that maca can greatly enhance physical performance for endurance athletes, particularly endurance sportsmen and women. Maca appears to increase mitochondrial ATP production while attenuating exercise-induced oxidative stress and lactate buildup. Furthermore, maca has been discovered to promote antioxidant enzyme activity such as glutathione peroxidase that scavenges harmful free radicals and prevent cell damage.
Herbal supplements
Herbal medicine has long been used as an effective solution for various health conditions. It may even serve as a replacement for prescription drugs. But herbal medications may cause side effects ranging from mild to serious; others could interact with existing medication in harmful ways; it’s wise for consumers to consult their physician prior to taking herbal remedies and follow any recommended dosage instructions from manufacturers.
Certain herbs and supplements contain energy-enhancing properties. Such herbs include ginseng, milk thistle and ashwagandha; however, most herbal medications have not been tested scientifically to prove their efficacy; also the FDA does not oversee them and often contain misleading labels.
Note that herbal supplements should never replace healthy eating, exercise, and restful sleep practices as the most effective methods of relieving stress. In fact, herbal supplements may have unwanted side effects like drowsiness and digestive troubles; and due to FDA’s nonstandard dosage standards they could even be unsafe for pregnant women.
Generally, most herbs are considered safe when taken under the guidance of a healthcare provider. Some can interact negatively with certain medications – specifically heart and blood pressure medication – as well as cause other adverse side effects in some individuals such as anxiety and insomnia.
According to the National Center for Complementary and Integrative Health, it is crucial that any herbal supplements or herbs you are taking be reported to a healthcare professional immediately. Some herbs can interfere with anesthesia during surgery; increase blood pressure; affect heart rate negatively; cause allergic reactions or increase the concentration of certain pharmaceutical drugs such as antivirals or antidepressants which could be potentially dangerous; cause allergy reactions; increase heart rate negatively or lead to serious medical complications.
Essential oils
Essential oils are concentrated plant extracts containing various chemicals, which are used for aromatherapy. Studies have demonstrated how essential oils can reduce stress and anxiety, improve sleep quality, boost mood and even ease an upset stomach. Furthermore, other research suggests antimicrobial effects as well as increasing energy.
Essential oils can be inhaled using a diffuser or humidifier, or applied topically to your skin with carrier oil. Before applying an essential oil directly onto your skin, however, always dilute it first; using undiluted oil may cause skin irritation and even be dangerous; for maximum effectiveness choose high-quality, 100% pure essential oils without synthetic ingredients added in as additives.
Peppermint oil is one of the most popular natural energy boosters, known for its refreshing, soothing scent that provides relief for fatigue. Lavender essential oil also works wonders to give you that boost, being both relaxing and uplifted at once; making it an excellent solution if you feel stressed or anxious.
Rosemary oil can provide an energy boost. A natural energy booster, it can alleviate mental stressors such as anxiety and high blood pressure while increasing concentration and relieving headaches while simultaneously improving focus.
Studies conducted on mice revealed that inhaling an essential oil blend composed of clove, peppermint and sweet orange essential oils significantly reduced mental fatigue. This natural energy booster contains no caffeine or sugar – providing a safe natural way to combat fatigue.
