The Top Supplements for Increasing Energy Levels
If you’re feeling rundown, supplements may be the answer. While a nutritious diet and regular exercise are key for overall energy levels, certain vitamins can also provide additional support.
These supplements often include ingredients that enhance metabolism, nourish nerve cells and protect against inflammation. Furthermore, they often supply B vitamins like B12, iron and magnesium in quantities sufficient for effective use.
1. Ginseng
Ginseng is an effective herb that can increase energy levels, combat fatigue and enhance overall wellbeing. Additionally, it works as an adaptogen – helping the body’s systems cope with stress while strengthening immunity.
Ginseng comes in many varieties, the two most popular being Asian (also referred to as Korean or Panax ginseng) and American. Both contain the same ginsenosides which provide numerous health benefits.
Ginseng contains ginsenosides, known to increase energy levels, reduce inflammation and strengthen the immune system. Furthermore, these phytochemicals may protect against cell damage and cancer cells.
Ginseng can also aid in controlling blood sugar, which is essential for those living with diabetes. Specifically, it has been known to lower fasting glucose levels and enhance insulin sensitivity.
Before beginning to supplement with ginseng, there are a few things to remember: start slowly and consult your doctor first before doing so. Side effects such as mood shifts, high or low blood pressure, loss of appetite, insomnia, elevated heart rate, and more could occur.
When taking ginseng, it’s essential to select a high quality product from an established company. The FDA has an established system for verifying herbal supplements are secure and free from hazardous contaminants.
Ginseng can be purchased in powdered form, capsules or tea. Always follow the dosage recommended on the bottle; depending on the brand and manufacturer you may need to take up to 2 grams of whole root daily.
Ginseng supplements can usually be safe as long as you do not have an active infection or illness and follow a healthy diet. However, it’s wise to consult your doctor before beginning to take supplements, especially if you are pregnant, nursing or taking medications.
It is wise to consult your doctor if you have a hormone-sensitive illness such as breast cancer, uterine cancer or ovarian cancer; ginseng has estrogen-like effects.
Ginseng has been proven to increase energy levels of cancer patients undergoing chemotherapy treatment. It may also support the immune system and reduce fatigue symptoms for those undergoing treatments for other ailments such as heart disease.
2. Guarana
Guarana is a South American fruit that contains high levels of caffeine. It’s often added to energy drinks or taken as a supplement in order to boost energy levels and aid weight loss.
This natural stimulant can enhance focus and productivity by increasing concentration levels. It may also reduce mental fatigue and irritability, particularly in individuals suffering from chronic conditions like diabetes (x).
Guarana not only boosts energy levels, but it also has many health advantages. It helps combat bacteria that cause infections, strengthens the immune system and enhances overall wellbeing. Plus, this superfruit is packed full of antioxidants which shield our bodies against chronic illnesses and ailments (x).
Researchers have discovered that guarana can improve physical performance by increasing your capacity to perform certain tasks like swimming or walking. Furthermore, it may enhance athletic performance and endurance by relieving fatigue.
A study on active men revealed that taking a multivitamin and multimineral complex with guarana and caffeine before physical exercise reduced fatigue perception, increased performance, and improved walking speed. Furthermore, using mouth rinse with the same combination before forced swimming improved participants’ physical abilities by improving their stroke rate and endurance.
Research suggests guarana can improve heart health by improving blood flow and preventing blood clots. Furthermore, it reduces the oxidation of bad LDL cholesterol–linked to heart disease and other cardiovascular issues–which has been linked to its beneficial effects.
Guarana can provide numerous health benefits, but it should still be used responsibly; some individuals may experience side effects like jitteriness, anxiety or insomnia if taken in excess. For the safest and most efficient experience when taking this herb, try not to exceed the recommended dosage.
Guarana should be avoided when you have high blood pressure or are pregnant or breastfeeding as its effects on fetal development and may lead to miscarriage in some cases.
Guarana can be toxic in high doses, so it’s best to stay below the recommended daily dosage of 400 milligrams. Furthermore, guarana may interfere with sugar processing in your body which could pose a problem for those living with diabetes.
3. Green Tea Extract
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Green tea extract is a widely sought-after supplement, packed with caffeine and antioxidants. Studies have linked it to numerous health advantages such as weight loss, skin health and heart health.
Green tea extract not only provides an energy boost, but it can also aid weight loss by increasing metabolism and burning calories. Furthermore, it reduces blood sugar and cholesterol levels – making it a beneficial supplement for those wanting to lower their risk of diabetes.
Caffeine, the primary component in green tea, helps to boost energy levels by stimulating your nervous system and providing an instant lift. But be wary not to overdose on green tea extract as too much caffeine may lead to anxiety, headaches and high blood pressure.
Additionally, drinking plenty of water throughout the day is essential to stay hydrated and fuel your body with essential nutrients. Doing this will help you remain focused on your goals while preventing fatigue.
Green tea extract can also increase your endurance level by improving insulin sensitivity and stabilizing blood glucose. This will allow you to perform better during training or athletic events, thus helping you reach your fitness objectives faster.
Another advantage of green tea extract is its capacity to strengthen your immune system by decreasing inflammation. This may reduce the risk of developing various illnesses, such as cancer, heart disease, dementia and Alzheimer’s.
Green tea extract contains flavonoids and antioxidants called catechins. The most bioavailable and effective compounds are epigallocatechin gallate (EGCG) and epicatechin-3-gallate.
Studies have demonstrated that EGCG may aid weight loss by suppressing appetite and raising metabolism. Furthermore, it acts as an effective anti-inflammatory, combatting inflammation caused by conditions like high blood pressure or diabetes.
Additionally, it can protect your liver by reducing oxidative stress. This helps you recover from liver diseases and enhance overall wellbeing. Furthermore, it has been known to prevent cancer by slowing tumor growth within the body.
4. B Vitamins
B vitamins (thiamine, riboflavin, niacin, pantothenic acid, vitamin B6, biotin and folate) are essential for energy production in the body. They assist the body in converting food (carbohydrates) into glucose – a fuel type which allows us to burn fat and utilize protein efficiently.
B vitamins are essential for the formation of red blood cells and maintaining healthy nerve tissue and organs. A lack of any B vitamin can have serious repercussions for your health, so it’s essential that you get enough through a balanced diet.
Without enough of these essential nutrients, your energy levels will suffer and you may experience various symptoms. Common signs include sagging or brittle skin, sores on your mouth and tongue, as well as fatigue.
Vitamins B6 and E can be obtained through a balanced diet, which includes lean meats, eggs, dairy products, fruits and vegetables, beans, and whole grains. You may also take them as dietary supplements.
These vitamins work together to promote the normal function of our mitochondria, or cellular energy center. They play an essential role in many metabolic processes like the Krebs cycle (converting carbohydrates into energy), electron transport chain generation of ATP energy and beta oxidation for fat burning.
When it comes to increasing energy levels, it’s beneficial to consume a range of foods high in B-complex vitamins. These include green vegetables, whole or enriched grains, legumes, and dairy products.
Another way to increase your B-vitamin intake is by taking a B-complex supplement that contains all eight B vitamins. These come in many forms, from powders to tablets.
The best B-complex supplements are packed with naturally occurring vitamins and minerals like thiamin, riboflavin, niacin, and pantothenic acid. Some also contain biotin, folic acid, and cobalamin for added support.
These B vitamins aid your body in making acetyl coenzyme A, the energy source for the Krebs cycle and other cellular processes. Additionally, they assist with producing hemoglobin, which is the protein found in red blood cells that helps keep oxygenated blood.
If you’re concerned about a B vitamin deficiency, consult your doctor about taking a blood test. If it is determined that you require the B complex vitamin complex, they can advise the correct amount to take daily.