Energy sounds complicated, doesn't it?
There's so much you have to do, but day after day, you feel exhausted and burned out by 2 pm.
Of course eating a well-balanced diet, exercising regularly and getting enough sleep are the best ways to maintain your natural energy levels.
But sometimes these things are not always possible, and even then it won't be enough.
Thankfully, there are many supplements that you can use for an energy boost.
Keep in mind, I said "SUPPLEMENT." Not replacing your diet with it.
So always start with a balanced diet and proper sleep before resorting to these supplements.
But without further ado, here are 21 natural vitamins and supplements that may boost your energy.
1. B-vitamins
B-vitamins are some of the best supplements in the world to boost your energy for longer, and there's a reason for that. But you have to understand that even though each of the 9 B-vitamins have their own unique ability, they work best when they're all together. It's kinda like the Avengers. You got Iron Man, Captain America, Black Widow doing great by themselves, but together they're unstoppable.
I'll give you a quick rundown of what each B-vitamin can do for you:
Vitamin B-1 (Thiamine)--> This B-vitamin helps to convert carbohydrates into glucose, which is then used as energy to carry out various functions in the body
Vitamin B-2 (Riboflavin)---> Riboflavin is unique in that it helps to break down fats, carbs, and proteins into enzymes that can be used by Vitamin B-3 (Niacin) to kickstart the Krebs cycle.
Vitamin B-3 (Niacin)---> Niacin is especially important in kickstarting the Krebs cycle and if you remember from your Grade 10 Biology class, The Krebs Cycle produces a lot of ATP--your body's main energy source
Vitamin B-5 (Panothenic Acid)--> Now this one could be used for a variety of functions. But the main one being that Vitamin B5 can reduce stress & anxiety by regulating your cortisol hormone
Vitamin B-6 (Pyridoxine)---> This one is pretty unique because it helps to create more oxygen producing sites around your body to allow oxygen to flow more freely, improving aerobic endurance.
Vitamin B-7 (Biotin)--> Helps to build strong nails & healthy skin, and helps to control the metabolism of important nutrients like fats, proteins and carbohydrates.
Vitamin B-9 (Folate)--> Folate is mostly used to help with building muscles by aiding in growth & maintenance of muscle tissues
Vitamin B-12 (Cyanocobalamin)--> The most important B-vitamin to boost your energy helps to form, repair & maintain red blood cells, which in turn helps to build a strong nervous system and boost your energy in the process.
2. Acai
Acai fruit may come off as unusual to you but it does wonders for your energy. Namely, it helps to reduce lactic acid build up in your body by way of its high powered antioxidant, anthocyanin. Lactic acid leads to a ton of inflammation which leads to more muscle pain and soreness, leaving you feeling exhausted and burned out. Acai comes in and reduces that so you don’t feel less drained & tired in all your workouts, and who knows? You might actually & finally make the time-cap
3. Spirulina Algae Powder
Spirulina Algae is a fantastic supplement mainly because of its ability to reduce free radicals in your body by way of it’s antioxidant, phycocyanin. Free radicals are very dangerous because it aids in creating more inflammation. Which, like we said before, results in a whole bunch of other nasty side effects like a complete lack of energy
4. Tongkat Ali Root
This is a supplement that you’ve most likely never heard of but it does a whole lot of good for you. How? Well for starters it helps to increase your testosterone levels. Why is that so important? Because if you’re running low on testosterone, it takes a drastic hit on your energy levels. Making you feel more tired by the minute. Not only that but having low testosterone, it also results in you producing more free radicals which is never a good thing
5. Panax Ginseng Root
There are many types of ginseng, but 2 of the most popular are Panax & American Ginseng. Panax ginseng is the one that helps to stimulate your energy & helps to improve your athletic performance. It does so through it’s high ginsenosides content, which is it’s main chemical property
6. American Ginseng Root
This one is a little bit different than Panax because instead of stimulating you, it helps to calm your nerves & make you more relaxed. Allowing you to really focus in your workout without stress getting in theat. Remarkably, it's the American Ginseng Root that contains a lot more of that ginsenosides compared to that of Panax. Why do you think that is?
7. Rhodiola Rosea Root
Rhodiola Rosea Root is extremely important for your energy because in its essence, it’s an adaptogen. Meaning it can help you adapt to stressors better. If you’re able to manage your stress better, you won’t be susceptible to fatigue or workout burnout. Allowing you to feel fresh & rejuvenated even after those brutal workouts. Get some Rhodiola today!
8. Maca Root Powder
Maca Root powder is really important for improving your sex drive & libido. Once you do, it works wonders for your testosterone and if your testosterone levels are increased, that means the amount of free radicals in your body decrease. Allowing you to stop feeling immense pain after you workout, thus increasing your energy and allowing it to last longer than usual
9. Magnesium
Magnesium is another great supplement that works by activating enzymes in your body that control absorption & digestion of essential nutrients so it can be used as fuel & energy for your body, so you can power through the toughest workouts
10. L-Taurine
L-taurine is an ingredient that you probably have seen in your favourite energy drink, and this may be the only time I actually recommend pre-workouts. Taurine has the ability to improve your cardiovascular endurance by decreasing the resistance to blood flow in your blood vessels. This allows oxygen to flow more freely allowing you to improve your aerobic endurance
11.Caffeine
I don't need to go too much in detail about this but caffeine is so great for your energy because it blocks an inhibitory neurotransmitter in your brain, thus acting as a stimulant. Go ahead, grab that latte!
12. CoQ10
Coq10 is so important to your health because it’s involved in making ATP, your body’s main energy source and it also works to lower oxidative damage caused by free radicals.
13. Beetroot Powder
Just like nitrates stimulate healthy blood flow to the brain, they also encourage blood flow throughout other areas of the body including the respiratory system and muscles. Nitrates also support the cell’s energy source, mitochondria. Which is why athletes love them so much.
14. Ashwagandha
Ashwagandha improves your energy by improving white blood cell counts so it can be a ‘true’ adaptogen. Meaning it will help you to adapt to stressors a lot better than before, allowing you to have energy that lasts longer especially in your workouts
15. Iron
Iron works to improve your energy for a variety of reasons. One of the big ones being that it increases your hemoglobin count. That's really important because hemoglobin helps to prevent dangerous diseases like anemia from becoming a reality, which then reduces fatigue and improves immunity
16. Creatine
Creatine comes into play because it helps to increase your muscles' phosphocreatine stores, and phosphocreatine is super important when it comes to creating more ATP for your body, which like we said before, is your body's main energy source!
17. Citrulline
Citrulline increases your body’s ability to perform aerobic and anaerobic exercise. When you take L-citrulline, your body produces more energy via ATP and recycles bicarbonates
L-citrulline also improves ATP production through both the creatine phosphate and oxidative energy pathways, which is why it can enhance your performance and recovery during explosive as well as endurance activities
18. Melatonin
The greatest thing about Melatonin is that it also acts as an antioxidant in addition to supporting the basic functioning of the Mitochondria, and aids in bringing down free radicals that try to weaken your immune system
19. Tyrosine
L-tyrosine is popularly used to increase energy levels, enhance libido and calm the body. In addition, it is converted into melanin, which protects your skin from direct exposure to UV rays. And to top it off, it also helps to improve your mood.
20. L-Theanine
Best thing about L-theanine is that it can increase focus & attention, especially when it's paired with caffeine.
A 2013 study found that moderate levels of L-theanine and caffeine (about 97 mg and 40 mg) helped a group of young adults to focus better during demanding tasks.
The study’s participants also felt more alert and less tired in general. According to another study, these effects can be felt in as little as 30 minutes.
21.Green-Tea-Extract
A great thing about Green Tea Extract is that it contains polyphenol antioxidants called catechins and EGCG (epigallocatechin gallate) which then protects against oxidative stress. And as mentioned before oxidative stress leads to dangerous inflammation which can result in muscle pain & muscle soreness
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