11 Vitamins and Supplements That Boost Energy!

Vitamins and supplements that increase energy  are necessary, due to the rush of the day, it is common to feel tired, stressed and not in the mood for daily activities.

The lack of energy can be caused by several factors, among them the deficiency of vitamins and minerals. Phosphorus , for example, plays an important role in the formation of energy and in the functioning of the nervous system. Its deficiency can cause drowsiness, mental fatigue and muscle fatigue .

Eating a well-balanced diet , exercising regularly, and getting enough sleep are the best ways to maintain your natural energy levels.

But these things are not always possible, especially when there are other demands in life. Fortunately, there are many supplements that can be used to boost energy . Here are the 11 Energy Boosting Vitamins and Supplements:

Ashwagandha:

Ashwagandha is one of the most important Energy Boosting Vitamins and Supplements , one of the oldest medicinal systems in the world. Ashwagandha is believed to increase energy by increasing your body’s resilience to physical and mental stress.

In one study, people who were given ashwagandha showed significant improvements in several measures of stress and anxiety, compared to those given a placebo. They also had 28% lower levels of cortisol, a hormone that rises in response to stress. These findings were made possible by a review of five studies examining the effects of ashwagandha on anxiety and stress.

All studies showed that those who took ashwagandha extract scored better on tests of stress, anxiety, and fatigue . In addition to improving mental fatigue and stress, research also suggests that ashwagandha may alleviate fatigue associated with exercise.

A study of elite cyclists found that those who took ashwagandha were able to cycle 7% more than those who received a placebo. Additionally, research suggests that ashwagandha supplements are safe and have a low risk of side effects.

Rhodiola Rosea:

Rhodiola rosea is an herb that grows in certain cool mountainous regions. It is widely used as an adaptogen, a natural substance that increases the body’s ability to cope with stress. In one study, researchers combined and analyzed the results of 11 studies that examined the effects of rhodiola on physical and mental fatigue in more than 500 people.

Of 11 studies on Energy Boosting Vitamins and Supplements , 8 found evidence that rhodiola can improve physical performance and alleviate mental fatigue . There were also no major safety risks associated with rhodiola supplements. Another review concluded that rhodiola has a low risk of side effects and may be helpful in relieving physical and mental fatigue.

Rhodiola has been suggested to help with depression as well, which is commonly linked to fatigue . A 12-week study compared the antidepressant effect of rhodiola to the commonly prescribed antidepressant sertraline or Zoloft. Rhodiola has been found to reduce symptoms of depression, but not as effectively as sertraline. However, rhodiola produced fewer side effects and was better tolerated than sertraline.

Vitamina B12:

Along with the other B vitamins, vitamin B12 helps turn the food you eat into energy your cells can use. It also keeps your body’s nerves and blood cells healthy and helps prevent a type of anemia that can make you weak and tired. Vitamin B12 is one of  the Energy Boosting Vitamins and Supplements found naturally in a variety of animal proteins such as meat, fish and dairy.

Many foods are also fortified with vitamin B12 , allowing most people to meet their vitamin B12 needs by consuming a balanced diet containing foods rich in vitamin B12.

However, some populations may be at risk for vitamin B12 deficiency , which occurs when the body does not get enough or is unable to absorb the required amount. As a result, some people’s energy levels may receive a boost with B12 supplements. People who may be at risk of disability include:

Seniors:

Approximately 10 to 30% of adults over age 50 have difficulty absorbing vitamin B12 from food. This is because they produce less stomach acid and protein, which are needed for proper absorption.

Vegans:

Vegetarians and vegans are at risk for vitamin B12 deficiency , as animal foods are the only natural source of this vitamin. Those with gastrointestinal disorders: Problems that affect the gastrointestinal (GI) tract, such as celiac disease and Crohn’s disease, can interfere with the body’s ability to absorb B12. However, there is no evidence that supplementing with vitamin B12 – or any of the B vitamins, increases energy in people with adequate levels.

Ferro:

The body needs iron to make hemoglobin, a protein in red blood cells that carries oxygen from the lungs to the body’s organs and tissues. Without adequate levels of iron, your red blood cells cannot effectively carry oxygen to your body’s tissues. This results in iron deficiency anemia , which can leave you feeling tired and fatigued . That’s why iron is one of the Energy Boosting Vitamins and Supplements. Causes of iron deficiency anemia include:

Low Iron Diet:

The richest sources of Vitamins and Energy Boosting Supplements in the diet include meat and seafood. For this reason, the iron needs for vegans are 1.8 times greater than for people who eat meat.

Blood loss:

More than half of your body is in your blood. Therefore, blood loss from heavy periods or internal bleeding can dramatically deplete levels.

Pregnancy:

Pregnant women need twice as many Vitamins and Energy Boosting Supplements  to support normal fetal growth, and iron plays a very important role at this stage. Unfortunately, about half of all pregnant women develop iron deficiency anemia .

In these cases, an iron supplement may be necessary to correct a deficiency and prevent complications associated with iron deficiency anemia , including fatigue . However, as there are health risks from consuming too much iron, consult your doctor to find out which iron supplements are right for you.

Creatine:

Creatine is a compound that is found naturally in red meat, pork, poultry and fish. It acts as one of  the Energy Boosting Vitamins and Supplements . 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. So when your body needs a quick source of energy, creatine lends its phosphate to ADP and becomes ATP.

Citrulina:

The name “citrulline” comes from Citrullus vulgaris, the Latin word for watermelon, from which it was first isolated. Citrulline is one of the Energy Boosting Vitamins and Supplements  because it works by increasing 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 can occur .

As a precursor to nitric oxide, citrulline supplements can therefore support energy levels by increasing the availability of oxygen and nutrients to the body’s cells. Citrulline also plays a role in the urea cycle, helping to eliminate ammonia from the body. Ammonia production is a major contributor to the fatigue that is triggered by intense exercise. Therefore, citrulline may decrease fatigue associated with intense exercise, allowing you to exercise for longer.

In one study, people who took citrulline finished a cycling test 1.5% faster than those who took a placebo. The citrulline group also reported less fatigue and faster recovery. In another study, taking citrulline supplements allowed people to exercise 12% more, compared to a placebo.

Beetroot Powder:

Beetroot powder is one of the Energy Boosting Vitamins and Supplements as it is made from the beetroot vegetable and contains large amounts of an ingredient called nitrate. Similar to l-citrulline, nitrate produces nitric oxide in the body, which relaxes blood vessels and increases blood flow and oxygen release. This allows your body to produce energy more efficiently, especially in relation to exercise.

Several analyzes from the study suggest that beet supplementation increases the amount of time it takes for athletes to tire during exercise. In some cases, taking beetroot supplements allowed people to exercise 25% longer compared to a placebo.

This is because the nitrate found in beets decreases the amount of oxygen needed to exercise at various intensities. The less oxygen you need to exercise, the less tired you will feel and you can exercise even more. Also, as nitrate increases the production of nitric oxide in the body, supplementing with beetroot can also decrease high blood pressure. However, while harmless, the color pigments in beets can stain urine or feces red.

Melatonin:

Melatonin is a natural hormone that plays a role in sleep. It is produced and released depending on the time of day rising in the evening and falling in the morning. Supplementing with melatonin can be an effective way to alleviate insomnia, a sleep disorder that affects approximately 30% of adults worldwide.

Chronic insomnia can leave you constantly tired and low on energy. Symptoms include difficulty falling or staying asleep, waking up too early, and having poor sleep quality. For people with chronic fatigue syndrome, Melatonin Energy Boosting Vitamins and Supplements have been found to improve concentration and energy, reducing fatigue .

Interestingly, reduced melatonin secretions have been associated with aging, Alzheimer’s disease , type 2 diabetes, cancer and high blood pressure. However, it is currently unclear whether taking melatonin supplements can reduce fatigue in people with these conditions. Melatonin supplements appear to be safe. In addition, they do not cause your body to produce less melatonin and are not associated with withdrawal or addiction.

Tyrosine:

Tyrosine is an amino acid that is naturally produced by your body. It is found in most protein-rich foods, including chicken, eggs, and dairy. Tyrosine is important for the production of neurotransmitters, which are chemicals that carry messages in your brain. These neurotransmitters are believed to decrease with activities that require great mental and physical exertion, which can negatively affect concentration and energy levels.

In many studies, Tyrosine Energy Boosting Vitamins and Supplements have been found to  help in increasing alertness and energy levels. They can also restore memory and clarity in sleep-deprived people. Currently, research suggests that tyrosine is only beneficial for people who have low stores of neurotransmitters due to stressful or cognitively demanding situations. In addition, tyrosine supplementation has been shown to be safe.

Caffeine With L-Theanine:

Caffeine is commonly consumed for its energy-boosting properties in the form of coffee  , tea, cocoa drinks, energy drinks, and sodas. However, many people limit or avoid caffeine altogether , because it can lead to irritability, nervousness, restlessness, and a meltdown after the initial energy boost. But combining L-theanine with caffeine  as a supplement can be an Energy Boosting Vitamins and Supplements .

L-theanine is an amino acid found naturally in tea and some mushrooms. It is believed 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, as well as decrease tiredness and mental fatigue .

Collectively, these results suggest that adding L-theanine can help you achieve the same energy-boosting benefits of caffeine , without the unwanted side effects.
Although L-theanine is well tolerated, it is recommended to limit caffeine consumption  to less than 400 mg per day. This is equivalent to 3 to 5 cups of coffee.

Final considerations

Life can take a toll on your energy levels. Fortunately, there are many Energy Boosting Vitamins and Supplements , including consuming a balanced diet , getting enough sleep, and exercising regularly. However, for many people, these things are not possible all the time. When this is the case, there are many supplements and vitamins that can boost your energy when you need it most.

Some work best for boosting energy during exercise, while others may be better when you need a quick pick-me-up. Additionally, all add-ins on this list have a well-established safety profile when used properly. However, keep in mind that it is still recommended to consult your doctor or nutritionist to determine if these supplements are safe for you.