Energy Boost Vitamins: Regular exercise, eating a balanced diet, keeping stress levels low, and getting enough sleep every night can help maintain good energy levels.
Can energy vitamins help with that?
People may sometimes need an extra boost of energy when you are busy or during intense exercise.
In this article, we look at some of the best energy boost vitamins, so follow me.
Best energy boost vitamins
1. Ashwagandha supplement
Stress and anxiety can contribute to feelings of fatigue and low energy. It can make people feel less able to handle daily demands.
Ashwagandha is a conditioning substance that can help increase energy levels. Adaptogen are substances derived from plants that help the body better manage stress.
Researchers who conducted a 2012 Study found that Ashwagandha root extract helped relieve stress and anxiety. After 60 days, the participants who took Ashwagandha had lower stress and cortisol levels compared to those in the placebo group.
They also found Ashwagandha to be “safe and well tolerated.”
Results of another Study show that Ashwagandha may help improve endurance during exercise. Researchers found that Ashwagandha improved endurance rates in elite cyclists when they took 500-milligram (mg) capsules twice daily.
2. Enzyme Q10
CoQ10 is an enzyme found naturally in the body, especially in the heart, liver, pancreas, and kidneys. It is an antioxidant that improves energy and strengthens the immune system.
In a 2014 Review, researchers found a consistent association between low CoQ10 levels and fatigue.
Most people can get enough CoQ10 by eating a balanced diet that includes:
- Oily fish.
- Liver or other organ meats.
- All grains.
People with certain health conditions who are not getting enough from their diet may want to consult their doctor about a CoQ10 supplement.
Those taking blood thinners or insulin or receiving cancer treatment should see a doctor before taking a CoQ10 supplement.
Mild side effects of CoQ10 may include:
- Skin rash.
The recommended dose is 30 to 90 mg per day, but a person can take 200 mg each day.
3. D Vitamin
Muscle fatigue is a common symptom of people who do not get enough vitamin D. Over 50% of people worldwide suffer from vitamin D deficiency.
Some people are at a higher risk of deficiency than others, including:
People who have less sun exposure, such as those who live in colder climates.
Researchers who conducted a 2013 Study found that people with low levels of vitamin D had improved muscle efficiency after receiving treatment for vitamin D deficiency.
There is also an association between depression and low levels of vitamin D. Fatigue is a common symptom of depression.
One Review highlighted a Norwegian study in which over 400 overweight people received 20,000 or 40,000 IU of vitamin D per week. Over the course of a year, their symptoms of depression significantly decreased compared to those of the participants who took a placebo.
4. B vitamins
The B vitamins help generate energy in cells. Lack of B vitamins can cause fatigue. Older adults and vegetarians may be more likely to develop a vitamin B12 deficiency, as with animal products or only fortified foods. B12 deficiency can cause anemia, making people feel low on energy.
Some athletes take vitamin B12 supplements to increase their physical performance. However, research does not show that B12 increases athletic performance or endurance in people without a deficiency.
Asking a doctor about a possible deficiency and maintaining good levels of vitamin B12 may help a person treat the low energy resulting from a deficiency.
Is an amino acid found mostly in red meat and seafood. Creatine supplementation increases creatine stores in muscles and can help improve performance during exercise.
A Review in the Journal of the International Society of Sports Nutrition found that creatine was effective in improving performance in high-intensity exercise, as well as:
- Improve recovery.
- Prevent sports injuries.
- Reducing the risk of heat-related illnesses, such as dehydration, when exercising.
The study authors also found long and short-term supplementation to be safe and well-tolerated for healthy people of all ages. It is important to note that some researchers have received funding from or have associations with supplement manufacturers.
Iron deficiency can lead to a lack of energy and fatigue. People who have a higher risk of developing iron deficiency are:
Pregnant or breastfeeding.
Exercise a lot more often, especially if it is female.
Donate blood regularly.
One Study looked at unexplained fatigue in women with their menstrual period. Participants who took an iron supplement over 12 weeks had a 47.7% reduction in fatigue. Those in the placebo group only had a decrease of 28.8%.
Eating foods rich in iron with vitamin C can increase absorption, so be sure to eat enough fruits and vegetables, especially citrus fruits and leafy greens.
L-theanine is an amino acid found naturally in tea. The combination with caffeine and L-theanine may help increase energy and cognitive performance.
A small 2017 Study looked at the effects of L-theanine and caffeine on attention levels in 20 healthy males. Researchers found that higher doses of L-theanine combined with caffeine improved attention levels even more.
Another Study from 2010 found that a combination of 97 mg of L-theanine and 40 mg of caffeine improved cognitive performance in young men. Participants reported feeling less tired with increased alertness.
Side effects and risks
Energy boost vitamins can cause mild side effects in some people. If a person experiences any serious side effects from the supplement, they should stop using the energy boost vitamins immediately and consult a doctor.
Risks of taking an energy boost vitamins include:
- Ashwagandha: This herb is generally considered safe, but has been linked to liver damage in rare cases.
- CoQ10: This supplement may interact with insulin and blood thinners.
- Vitamin D: It is impossible for a person to get much vitamin D from the sun, but taking too much vitamin D supplement can cause harmful symptoms and dangerously raise blood calcium levels.
- Vitamin B: There are no harmful effects associated with taking vitamin B.
- Creatine: This dietary supplement may cause weight gain, as it draws water from the body towards the muscles. People must make sure to drink more fluids to stay hydrated.
- Iron: Although iron poisoning is rare, eating too much iron can cause stomach upset, nausea, abdominal pain, and vomiting.
- L-Theanine: This supplement contains caffeine and may cause sleep problems and other unwanted effects in some people.
Some supplements can interact with some medications. If a person is taking medications for an existing health condition, it is best to talk to a doctor or pharmacist about potential interactions before taking a supplement.
Pregnant or breastfeeding women should speak to a doctor before taking any new supplements.
Besides eating a healthy diet and exercising, people may find that the energy boost vitamins listed above help boost energy levels and increase performance during exercise.
However, people should check with a doctor before taking any supplements if they are taking other medications or have a specific health condition.