What supplements should i take for energy

Vegetarians and vegans are likely to be low on vitamin B12, since it is most commonly found in fish, meat, eggs, dairy, and many fortified foods. If you are feeling fatigued, eating foods rich in vitamin B12 or taking a supplement might just improve your energy levels.

Coenzyme Q10 aka CoQ10 is an antioxidant necessary for proper cell function, found in every cell of the body. Your cells need CoQ10 to produce energy, and research shows that it benefits patients with cardiovascular disease. CoQ10 is found in meat, particularly organ meats, as well fish and peanuts.

While our bodies are capable of producing CoQ10, the ability to do so naturally diminishes with age, so it is worth considering taking a CoQ10 supplement, especially later in life. Magnesium is one of the most abundant minerals in the body, required for more than different biochemical reactions , including muscle and nerve function, blood glucose control, and energy production. It is commonly found in foods like fish, almonds, and whole grains, and is an excellent source of energy.

According to a study published by the National Institute of Health , magnesium has been shown to improve symptoms of insomnia.

If difficulty falling asleep is contributing to your fatigue, a magnesium supplement may improve your sleep quality, and help you feel more rested. Iron is an essential mineral that helps oxygen circulate throughout the body. Iron deficiency is the primary cause of anemia, which can impair cognitive abilities, decrease immunity, and negatively impact work performance.

Meat and seafood are excellent sources of dietary iron. If you are vegetarian, then nuts, beans, lentils, spinach, and fortified grain products will be some of your go-to foods for iron.

If necessary, iron supplements will help maintain proper levels of iron, but be mindful that iron supplements can cause severe side effects when taken in excess. Make sure to consult with your doctor before supplementing with iron. Wondering what adapotgens are? They're a group of botanical supplements that protect the body against the effects of physical and mental stress. To be considered "adaptogenic," an herb must be non-toxic, provide widespread physiological support, and help balance the body's processes.

While this concept may feel new, the plant-based medicines it refers to, such as ginseng, have been used in traditional Chinese and Ayurvedic medicine for centuries. The best part? Recent clinical research is proving that these remedies have a real impact on health. Rhodiola , also known as Rhodiola rosea , is a botanical supplement that has been used in traditional medicine in Eastern Europe and Asia for centuries. Not only will it help you feel more alert and decrease stress , it can also improve your mood , according to clinical research.

In a study from The Journal of Sports Medicine and Physical Fitness , rhodiola supplementation was shown to improve endurance while exercising, as well as assist in recovery afterwards.

Rhodiola is a great choice if your exhaustion is related to intense activity. As the scientific research on rhodiola continues to emerge, it could become an increasingly popular tool for improving quality of life. Ashwagandha has been used for over 3, years and has a wide variety of names.

Adenosine triphosphate ATP is the energy currency of life. When your body uses ATP for energy, it loses a phosphate group and becomes adenosine diphosphate. This translates to a pound increase in weight for someone who can bench pounds 91 kg just from taking creatine In another review, older adults who took creatine gained 3.

This increased energy allows you to train harder and longer. Citrulline works to increase nitric oxide in the body. Nitric oxide acts as a vasodilator, causing the inner muscles of blood vessels to widen and thus increasing circulation. This allows blood, oxygen and nutrients to travel to all areas of the body.

But when the ability to produce nitric oxide is limited, physical weakness and lack of energy may occur 41 , Citrulline also plays a role in the urea cycle, helping to eliminate ammonia from the body. Ammonia production is a major contributor to fatigue that is triggered by intense exercise. Therefore, citrulline can decrease fatigue associated with intense exercise, allowing you to exercise longer 45 , In one study, people who took citrulline finished a cycling test 1. The citrulline group also reported less fatigue and quicker recovery The safety of citrulline is also well established, even in large doses This can help decrease fatigue and plays a role in energy production.

Beetroot powder is made from the beetroot vegetable and contains a high amount of nitrate Similar to L-citrulline, nitrate produces nitric oxide in the body, which relaxes blood vessels and increases blood flow and oxygen delivery. Several study analyses suggest that supplementing with beetroot increases the amount of time it takes for athletes to get tired during exercise 51 , 52 , This is because the nitrate found in beetroot decreases the amount of oxygen required to exercise at various intensities.

The less oxygen you need to exercise, the less tired you will feel and the longer you will be able to exercise. Additionally, because nitrate increases nitric oxide production in your body, supplementing with beetroot may also decrease high blood pressure 55 , 56 , 57 , However, while harmless, the color pigments in beetroot may stain your urine or stool red Beetroot contains a compound called nitrate, which relaxes your blood vessels.

When used as a supplement, beetroot can increase oxygen delivery throughout your body, allowing you to exercise longer. Tyrosine is an amino acid that is naturally produced by your body. It is found in most high-protein foods, including chicken, eggs and dairy products. Tyrosine is important for producing neurotransmitters, which are chemicals that transmit messages in your brain. These neurotransmitters are thought to decline with mentally and physically demanding activities, which can negatively affect concentration and energy levels In many studies, tyrosine supplements have been found to help increase alertness and energy levels.

They may also help restore memory and clarity in sleep-deprived people 70 , 71 , Currently, research suggests tyrosine is only beneficial for people who have low stores of neurotransmitters due to stressful or cognitively demanding situations Additionally, supplementing with tyrosine has been proven to be safe Supplementing with tyrosine may help restore levels of neurotransmitters in your body, thereby helping improve mental cognition and energy levels. Caffeine is commonly consumed for its energy-boosting properties in the form of coffee, tea, cocoa beverages, energy drinks and sodas However, many people limit or completely avoid caffeine because it can lead to irritability, nervousness, restlessness and a crash after its initial energy boost But combining L-theanine with caffeine as a supplement may be an easy way to prevent these side effects.

L-theanine is an amino acid found naturally in tea and some mushrooms. It is thought to promote relaxation without increasing drowsiness In several studies, the combination of caffeine and L-theanine has been shown to improve memory and reaction time plus decrease tiredness and mental fatigue 77 , 78 , 79 , Collectively, these results suggest that adding L-theanine can help you get the same energy-boosting benefits from caffeine without the unwanted side effects This is equivalent to 3—5 cups of coffee 76 , 81 , Combining caffeine with L-theanine is an effective way to improve your energy levels while reducing the negative side effects and jitters.

Fortunately, there are many things you can do to maintain your energy, including consuming a balanced diet, getting enough sleep and exercising regularly. When this is the case, there are many supplements and vitamins that may help boost your energy when you need it most.

Some work better for increasing energy during exercise, while others may be best when you need a quick pick-me-up. Furthermore, all the supplements on this list have a well-established safety profile when used appropriately. It's easy to make a quick breakfast from wholesome, nutritious foods. Here are the 12 healthiest foods to eat in the morning. This short sequence of stretches can take less than 10 minutes, but it can make a big difference in how you start the day, both in body and mind.

A healthy diet is key to flu prevention and a working immune system. Check out these easy-to-make drinks that contain the essential nutrients. Health Conditions Discover Plan Connect. Share on Pinterest. Rhodiola Rosea Rhodiola rosea is an herb that grows in certain cold, mountainous regions.