Feeling fatigued can significantly hinder your daily activities, especially during the long, dreary winter months. However, tiredness isn't solely attributed to lack of sleep; various factors can contribute to it. To address this, we've compiled a list of the top 10 supplements known for boosting energy and combating fatigue.
What leads to tiredness and fatigue?
Sleep isn't the sole determinant of energy levels; factors such as diet, stress, and exercise (both excessive or insufficient) can also play significant roles in causing fatigue.
Food primarily serves to provide energy; hence, inadequate nutrition can lead to diminished energy levels.
Furthermore, specific vitamins and minerals play vital roles in bodily processes like enzyme production and nutrient absorption, with low energy often indicating a deficiency in these essential micronutrients.
If you find yourself regularly fatigued, examining your diet closely may reveal a deficiency that one of these fatigue-fighting supplements could help address.
10 supplements to elevate your energy levels
- Vitamin B12
Vitamin B12, also referred to as cobalamin, is indispensable for maintaining optimal energy levels. Crucially, the body utilises it to generate healthy red blood cells, essential for oxygen transportation.
Moreover, Vitamin B12 aids in the metabolism of fats, proteins, and carbohydrates, facilitating the release of energy from these macronutrients.
Given its prevalence in meat, fish, milk, and eggs, individuals following vegetarian, vegan, or predominantly plant-based diets are at a heightened risk of deficiency.
- Iron
Iron, a mineral crucial for haemoglobin production—the component of red blood cells responsible for oxygen transport—is essential for combating fatigue. Similar to Vitamin B12, iron deficiencies can lead to anaemia, a prevalent nutritional deficiency globally.
There are two forms of iron: haem and non-haem. Haem iron, predominantly found in red meat and animal products, is more readily absorbed by the body compared to non-haem iron, which is found in plant-based sources like spinach, kale, and broccoli.
- Vitamin C
Acting as an antioxidant, Vitamin C, also known as ascorbic acid, plays a pivotal role in energy metabolism. Moreover, it aids in iron absorption, mitigating the risk of iron-deficiency anaemia and associated symptoms such as weakness and fatigue.
- Folic Acid
Folate, the natural form of Vitamin B9 found in green vegetables and liver, contributes to DNA synthesis and nervous system development. A deficiency in folic acid can lead to fatigue due to its role in red blood cell production and cellular energy.
- Magnesium
Critical for cell formation, nerve function, and energy production, magnesium deficiency is often associated with low energy levels and fatigue. Supplementation may offer benefits for both workout performance and overall energy levels.
- CBD
Cannabidiol (CBD), derived from the cannabis plant, has gained popularity for its potential to alleviate fatigue and promote overall well-being. Its interaction with the endocannabinoid system may help regulate various bodily functions, including energy balance and stress response.
- Ginseng
Ginseng, a traditional herb used in various medicinal practices, is recognised for its potential fatigue-alleviating properties, available in capsule form or as an ingredient in herbal teas.
- Creatine
Naturally occurring in the body, creatine is crucial for boosting muscle energy levels, making it a favoured supplement among athletes requiring explosive movements. Moreover, studies suggest it may enhance cognitive function and aid in exercise recovery.
- Green Tea
With its blend of caffeine, theobromine, theophylline, and L-theanine, green tea offers a natural energy boost and potential cognitive benefits, particularly in concentrated forms like matcha.
- Coenzyme Q10
Essential for cellular energy production, Coenzyme Q10 is found in abundance in the body's cells, particularly in vital organs like the brain, heart, and kidneys. Supplementation may become increasingly vital with age due to natural declines in CoQ10 levels.
Incorporating these supplements into your routine could provide the energy boost needed to combat fatigue and enhance overall well-being. And remember, if fatigue persists, consulting a healthcare professional is advisable.
Supplements are intended to enhance a well-rounded diet and healthy lifestyle and should not be viewed as substitutes for proper self-care practices, including sufficient sleep, nutritious eating habits, and regular exercise.
If persistent fatigue is significantly impacting your well-being despite implementing lifestyle modifications, incorporating one of these energy-boosting supplements may be worth considering. Additionally, if you suspect you may have nutrient deficiencies, consulting with a healthcare provider for guidance is advisable.