11 vitamins and supplements that can boost your energy Part 1

Eating a balanced diet, exercising regularly and getting enough sleep are the best ways to keep your natural energy levels high. But these things aren't always possible - especially when you have to balance them against the demands of life. Fortunately, there are many supplements that can boost your energy.

Here are 11 natural vitamins and supplements that can boost your energy.

1 Ashwagandha

Ashwagandha is one of the most important plants in the field of Indian Ayurvedic medicine - one of the oldest systems of medicine in the world (1). Ashwagandha is believed to boost energy by increasing the body's resistance to physical and mental stress (2).

In one study, subjects given ashwagandha showed significant improvements in several markers of stress and anxiety compared to members of the placebo group. They also had 28% lower cortisol levels (3). Cortisol is a hormone that is released in response to stress.

These results were corroborated by a review of 5 studies that examined the effects of ashwagandha on anxiety and stress (4). All of these studies showed that those who took ashwagandha extract performed better on tests that measured stress, anxiety and fatigue.

In addition to improvements in mental fatigue and stress, scientific research suggests that ashwagandha may reduce fatigue associated with physical training.

A study conducted with elite cyclists found that subjects who received ashwagandha were able to cycle 7% longer than subjects who received only a placebo (5).

In addition, research suggests that ashwagandha supplements are safe, harmless and have a low risk of side effects (3, 6).

Summary: Ashwagandha is believed to reduce mental and physical fatigue, thereby increasing energy levels.

2 Rhodiola rosea

Rhodiola rosea is a plant that grows in certain cold mountainous regions. Rhodiola is used as an adaptogen - a natural substance that improves the body's ability to cope with stress.

In one study, scientists combined and analyzed the results of 11 studies that examined the effects of rhodiola on physical and mental fatigue in over 500 people (7). Of these 11 studies, 8 found evidence that rhodiola can increase physical performance and relieve mental fatigue. Furthermore, no major safety risks were associated with rhodiola supplements.

Another review concluded that rhodiola has a low risk of side effects and may help relieve physical and mental fatigue (8).

Research also suggests that rhodiola may help with depression, which is commonly associated with fatigue (9, 10).

A 12-week study compared the antidepressant effects of rhodiola with prescription antidepressants (11). This study concluded that rhodiola can relieve symptoms of depression, although not as effectively as a pharmaceutical agent. However, rhodiola produced fewer side effects and was also better tolerated.

Summary: Rhodiola is believed to increase the body's capacity to adapt to stress by reducing physical and mental fatigue. It may also help to alleviate fatigue in people suffering from depression.

3 Coenzyme Q10

Coenzyme Q10 - CoQ10 for short - is naturally produced in the body. Coenzyme Q10 is found in various forms, including ubiquinone and ubiquinol. QoQ10 is ubiquitous in the body, which means that it is found in all cells.

Even though all cells contain coenzyme Q10, the cells of the heart, kidneys and liver have the highest levels of this compound. Cells use coenzyme Q10 to produce energy and protect themselves from oxidative damage (12, 13), and when coenzyme Q10 levels drop, your body's cells can no longer produce the energy they need to grow and stay healthy, which can contribute to fatigue (14).

Fish, meat and nuts contain QoQ10, but not in sufficient quantities to significantly increase levels in the body (15). For this reason, coenzyme Q10 supplements are a better solution when it comes to reducing fatigue in people suffering from declining or low coenzyme Q10 levels.

Coenzyme Q10 levels decline with age and can be low in people suffering from heart failure, certain cancers or type 2 diabetes, as well as in people taking statins - a class of drugs used to lower cholesterol levels (16, 17, 18, 19).

However, it is unlikely that coenzyme Q10 supplements will increase energy in people with adequate coenzyme Q10 levels (12). In addition, studies conducted in both humans and animals suggest that coenzyme Q10 supplements are safe and harmless at appropriate doses (20).

Studies have also shown that a form of coenzyme Q10 known as ubiquinol is more effective at increasing coenzyme Q10 levels in older men (21).

Summary: Coenzyme Q10 is a nutrient that your body's cells need to produce energy. Aging, certain diseases and statin treatment are associated with low coenzyme Q10 levels, which can promote feelings of fatigue. Coenzyme Q10 supplements may help to compensate for this.

4. vitamin B12

Along with other B vitamins, vitamin B12 helps to convert the food you eat into energy that your cells can use. It also keeps nerves and blood cells healthy and helps prevent a type of anemia that can make you weak and tired (22).

Vitamin B12 is naturally found in a range of animal protein sources such as meat, fish and dairy products. Many foods are fortified with vitamin B12, which helps most people in the Western world to meet their vitamin B12 requirements (23).

However, some populations may be at increased risk of vitamin B12 deficiency, which occurs when your body does not get enough vitamin B12 or is unable to absorb the amounts it needs. As a result, some people's energy levels could get a boost from vitamin B12 supplements.

People who may be at increased risk of vitamin B12 deficiency include:

• Older adults: about 10 to 30% of all adults over 50 have difficulty absorbing vitamin B12 from food. This is due to the fact that they produce less stomach acid and proteins needed for proper absorption (24).
• Vegans: Vegans and vegetarians are at increased risk of vitamin B12 deficiency, as animal foods are the only natural food source of this vitamin (25).
• People who suffer from digestive tract disorders: Diseases and conditions such as celiac disease and Crohn's disease that affect the digestive tract can impair the body's ability to absorb vitamin B12 (26).

However, there is no evidence that supplementation with vitamin B12 - or any other B vitamin - can increase energy levels in people who have adequate levels of this vitamin (23).

Summary: Vitamin B12 plays an important role in energy production. Aging, abstinence from animal foods, and digestive tract disease can contribute to low vitamin B12 and result in fatigue and weakness.

5. iron

The body needs iron to produce hemoglobin - a protein in red blood cells that carries oxygen from the lungs to the body's organs and tissues. Without adequate iron levels, your blood cells cannot transport oxygen effectively. This results in iron deficiency anemia, which can lead to fatigue and weakness (27).

Causes of iron deficiency anemia include (28, 29, 30, 31):

• A diet low in iron: the richest sources of iron in the diet include meat and seafood. For this reason, the iron requirement for vegans is 1.8 times higher than for people who eat meat.
• Blood loss: More than half of the iron in your body is found in the blood. For this reason, blood loss due to heavy menstrual bleeding or internal bleeding can dramatically reduce iron levels.
• Pregnancy: Pregnant women need twice as much iron to support normal fetal growth. Unfortunately, half of all pregnant women develop iron deficiency anemia.

In these cases, an iron supplement may be necessary to compensate for iron deficiency and avoid complications including fatigue and exhaustion associated with iron deficiency anemia.

Since excessive iron intake may be associated with health risks, you should consult a doctor to find out if you need iron supplementation (30, 32).

Summary: Red blood cells need iron to transport oxygen to the tissues of your body. Without iron, the oxygen supply to the entire body is limited, which can result in extreme fatigue. A diet low in iron, excessive blood loss and pregnancy can increase the need for iron.

6 Creatine

Creatine is a compound found naturally in red meat, poultry and fish and acts as a source of quick energy in the body. 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. When your body needs a quick source of energy, creatine gives up its phosphate to ADP, which becomes ATP again.

This gives you the energy needed for high-intensity efforts of short duration such as the following:

• Short sprints such as 100 to 300 meters or sprints in sports such as soccer and basketball (33, 34, 35).
• Short, powerful activities such as shot-putting or jumping (36).
• Activities that require large amounts of strength, such as training with weights or weightlifting (37).

A review of 53 studies found that creatine supplements can increase bench press strength by 5%. This is equivalent to a 5 kilogram increase in weight from creatine alone for a trainee bench pressing 100 kilograms (38).

In another review, older adults who took creatine gained 1.4 kilograms more lean muscle mass compared to those who did not use creatine (39). These gains in strength and muscle mass are largely attributed to the ability to train longer and harder due to an increase in energy reserves.

Summary: Supplementing with creatine increases your body's energy stores. This increased energy allows you to train harder and longer.

In the second part of this article we will look at 5 other interesting supplements that can help you reduce tiredness and fatigue and increase your energy.

Source: https://www.healthline.com/nutrition/best-supplements-for-energy#section12