Persistent fatigue affects millions of people worldwide, making energy supplements increasingly popular as self-medication options. But before self-medicating on your own, it’s wise to consult a doctor first in order to confirm whether fatigue stems from any underlying health conditions which require treatment.
Vitamins B12 and iron are key ingredients for combatting fatigue. Vitamin C acts as an antioxidant that can fight infections; while CoQ10 – an anti-inflammatory compound – has even been demonstrated to increase energy.
Magnesium
Magnesium is essential to many metabolic reactions in your body, from muscle and nerve health to blood sugar regulation and bone health. Magnesium also plays an integral part in producing and using energy molecules known as ATP in cells.
Magnesium deficiency has been linked with many serious health conditions, including hypertension and cardiovascular disease, type 2 diabetes, osteoporosis and migraine headaches. While observational studies have linked consuming foods rich in magnesium with reduced risks of these conditions, clinical trials of supplements have produced only small and mixed results.
If you’re concerned about your diet’s magnesium intake, taking a blood test can provide insight. Tests are available online or you can ask your physician to run one on you; usually this process is straightforward with needle insertion into an arm vein causing minor pain or bruising at injection site, though these usually fade quickly afterwards.
An inadequate intake of magnesium can contribute to cramps in both legs and feet, which you can increase by eating foods rich in the mineral such as whole grains (brown rice and quinoa), fruits (bananas and blackberries), and vegetables (spinach and kale).
A small clinical trial showed that magnesium supplements helped alleviate muscle cramping associated with fibromyalgia. Unfortunately, however, its effect isn’t clear and more research needs to be conducted. Certain medications could decrease your body’s ability to absorb magnesium like diuretics (drugs that help reduce fluid retention) and proton pump inhibitors like Nexium; you should only take magnesium supplements under medical advice.
Rhodiola Rosea
Rhodiola rosea (known variously as Arctic Root, Golden Root, King’s Crown or Roseroot) is an adaptogenic herb which acts as an antioxidant by decreasing stress hormone production and creating an overall sense of calm. Rhodiola has long been used to increase work productivity, increase energy, treat depression and boost physical performance – especially by athletes during Soviet era competitions requiring endurance and stamina enhancements. Rhodiola also plays a significant role in traditional medicine to stimulate nervous systems as well as treat fatigue as well as gastroesophageal ailments.
Researchers discovered in one study that women taking rhodiola supplements experienced less mental fatigue and could focus better. Another research paper indicated that taking it regularly for several weeks improved cognitive function significantly. Rhodiola can be taken in various forms such as capsules or powders; mixing it with other supplements should only be done after consulting your healthcare provider first; for the best results it should be taken consistently over time for maximum effects.
Rhodiola rosea offers numerous benefits, such as decreasing osteoporosis risk by inhibiting calcium loss and increasing bone density. Furthermore, it may prevent diabetes by regulating blood sugar and improving insulin sensitivity; improving cardiovascular health by preventing arrhythmias and decreasing blood pressure; improving sleep quality through increasing serotonin levels and encouraging relaxation; as well as improving overall wellbeing by increasing serotonin levels and providing relaxation benefits.
Rhodiola is generally safe for adults; however, some individuals may experience side effects like dizziness or sleep disruption when taking it. Pregnant or breastfeeding women or children should avoid it, and those suffering from autoimmune disorders should avoid it as it could interact with medications they’re currently taking.
Creatine
Creatine is a natural substance found in red meat and animal milk, produced by your liver, kidneys and pancreas and designed to provide your muscles with quick bursts of energy when their stores of ATP (the primary energy source for muscle contraction) have run out. When exercising, creatine converts to phosphocreatine which acts like an immediate source of high energy phosphate groups that can be used immediately to reform ATP in your muscles allowing them to work harder, longer and faster than before.
Studies indicate that creatine supplements may increase bench press strength by five percent, reduce fatigue caused by intense workouts and speed up recovery between workouts, while improving recovery time between sessions. Long-term creatine use has very few side effects including weight gain and temporary stomach upset.
Vitamin B vitamins are vital components of energy production in your body, but poor diet or stress can reduce their levels. Supplements provide optimal dosages of each B vitamin such as Thiamin (B1), Riboflavin (B2), Niacin (B3), Pantothenic Acid (B5), Pyridxine (B6) Biotin (B7) Folic Acid (B9) and Cobalamin (B12).
Preliminary research indicates that creatine may temporarily improve strength for people suffering from muscular dystrophy or other muscle diseases. Furthermore, creatine appears to slightly improve strength for those diagnosed with rare muscle and skin conditions polymyositis and dermatomyositis. Unfortunately, creatine should not be taken during pregnancy and it has the potential of creating manic episodes for people living with bipolar disorder.
Ashwagandha
Ashwagandha has long been used in Ayurveda medicine as an alternative form of health care that blends modern science with ancient healing traditions. Also known as Withania somnifera, it’s found in India, parts of Africa and the Middle East and sometimes sold as a dietary supplement to reduce stress, boost energy and enhance cognitive performance. Furthermore, this adaptogen herb helps the body better adapt to stress.
Studies show that Ashwagandha can significantly increase fertility for women by helping to regulate reproductive hormones and optimize ovarian function, relieving menstrual symptoms like pain and fatigue as well as mimic estrogen to treat conditions like endometriosis and pelvic inflammatory disease. Ashwagandha can also regulate menstrual cycles by balancing serum FSH/LH levels while decreasing cortisol production which exacerbates premenstrual syndrome symptoms (PMS).
Before beginning to take Ashwagandha supplements, it is advisable to speak to your physician. Ashwagandha can interact with some medications, including sedatives and anti-seizure treatments; additionally it may increase testosterone production which could put people with hormone-sensitive prostate cancer at greater risk; pregnant and breastfeeding women are not advised to consume Ashwagandha products.
Ashwagandha may cause drowsiness, making it hard to focus during the day. High doses can also irritate the digestive tract and lead to nausea and vomiting; before taking, ensure you use only certified supplements produced by independent labs. Ashwagandha supplements are widely available at health food stores and co-ops as well as online retailers; capsule, extract and powder forms may be found as well as some manufacturers offering it in tincture form.
Citrulline
Citrulline, an amino acid naturally produced by our bodies and found in certain foods and supplements, may help increase oxygen flow to muscles during exercise and muscle building. Furthermore, citrulline may be converted to arginine to increase levels of nitric oxide which widens blood vessels, potentially improving blood pressure, blood flow, symptoms associated with sickle cell disease as well as exercise performance (3).
Citrulline, unlike some amino acids, is considered nonessential as the body can synthesize it on its own from other proteins and fats. Citrulline plays a pivotal role in the urea cycle which detoxes harmful ammonia compounds from your system while improving oxygen access in muscle cells, according to some studies (2). Most research uses 6-8 grams of L-citrulline or citrulline malate supplements without an upset stomach impacting workout performance – meaning you could take more without risking derailment of workout!
Citrulline and transresveratrol may help improve erectile dysfunction in men who are suffering from it (14). Citrulline may also reduce pain for people living with sickle cell disease (15).
Diet is one of the best remedies for energy. Incorporating fruits, vegetables, whole grains and protein into your daily meals will go far in helping your energy levels. In terms of supplements for energy boosts, B vitamins such as Thiamin (B1), Riboflavin (B2), Niacin (B3), Pantothenic acid (B5) pyridoxine (B6) Folic Acid (B9) and Cobalamin (B12) can provide significant support by supporting metabolism, increasing blood flow increasing blood circulation while relieving fatigue and supporting immune function – giving your energy boosts without going backwards in terms of support.