IMPACT SCORE JOURNAL RANKING CONFERENCE RANKING Conferences Journals Workshops Seminars SYMPOSIUMS MEETINGS BLOG LaTeX 5G Tutorial Free Tools

10 Best Vitamins and Supplements to Boost Your Energy

Written by Resurchify | Updated on: May 26, 2022

10 Best Vitamins and Supplements to Boost Your Energy

As we grow older, we slowly begin to lose the energy to do activities that require more than just sheer willpower. Some of us might not be old, but we do feel the strain of time and age on our shoulders and mind, and then we look at young children running about and actively living their lives filled with the joy of vigorous energy reserves that, once depleted, are brimming full right after a short rest. Then we observe ourselves — we just had the most difficult time simply getting out of bed and making breakfast. It took all our willpower and a monotonous questioning of life and its fruitless meaning in the light of inevitable death to make us panicked enough to get us to start our day.

Feeling low on energy can be induced simply from a progressing age or from mental afflictions, lack of proper lifestyle, stress, or underlying diseases. Sometimes, in the hassle of life, we do not get the time to acknowledge and address what is bringing us down in our quality.

On days like this, when all we want to do is run about joyously and feel the wind rush by or simply get our work done more efficiently, but we can not because we are low on energy, a good dose of energy-boosting vitamins or supplements is just what we need. 

Let us begin with today's list of vitamins and supplements that will help us feel more energized and competent in our daily lives.

Vitamin D

It is a universally acknowledged fact that while the sun can cause skin problems and other issues with prolonged exposure, receiving a moderate amount of sunlight daily also ensures that we gain a sufficient quota of Vitamin D. Nowadays, with our extensive hours of work and studies — especially the past couple of years with the novel coronavirus that has forced us into the seclusion of our homes — getting the appropriate amount of sunlight for our health is difficult.  

Vitamin D helps us efficiently absorb calcium and phosphorus and improves the functioning of our muscles. 

Symptoms of the lack of Vitamin D include fatigue and weakness, and both mean being low energy. But that is not all that can occur with the lack of vitamin D — shortage of this vitamin also means being at risk of osteoporosis (weak and brittle bones) and having weak muscles (usually occurs in older people). 

We can also obtain vitamin D from the following list that covers a few of the food items that are rich in vitamin D:

  • Eggs (more specifically, egg yolks)
  • Salmon
  • Cheese
  • Sardines
  • Vitamin D fortified food items like cereals and juice
  • Mackerel
  • Tuna
  • Oranges
  • Mushrooms
  • aAmond milk, etc.

With most of our circumstances, we do not have the time to spend under the sun (especially since getting the right amount of sunlight for vitamin D also depends on the amount of time spent under the sun with regards to the person's skin color and the time of the day), with advanced medical science, we find ourselves looking at other alternatives. 

Vitamin D tablets can be found in most drug stores, and most of the time, they do not require a doctor's prescription, although it is better to see your healthcare provider get a diagnosis for the reason of your fatigue.  

Iron                              

Iron is usually one of the most abundant forms of minerals in our diets. It is found in apples, bananas, pomegranate, beetroot, poultry, seafood, nuts, seeds, etc. 

When you lack iron, you are at risk of developing iron-deficiency anemia, and one of the persistent and more noticeable symptoms you may show is fatigue. When you suffer from anemia induced by the lack of iron, it means you do not have enough healthy red blood cells in your blood because you do not have enough iron to produce much of the cells. With anemia, you can notice other symptoms other than just fatigue, such as:

  • Weakness
  • Poor appetite
  • Brittle nails
  • Dizziness or lightheadedness, especially when you suddenly go from sitting or lying to standing
  • Cold hands and feet
  • Strange craving for ice or other items of zero nutrition like starch

For many of us, simply introducing more food items rich in iron to our diets goes in vain as it plainly takes too long and requires additional changes in lifestyle to achieve better health and energy. 

Luckily for us, iron supplements and tonics are readily available at local drugstores without the need for a doctor's prescription — though if you fear you are suffering anemia, it is best to get a check-up done by your healthcare provider. 

Creatine

Creatine is a substance found in our bodies that helps our muscles produce energy during activities that require strength and a lot of strain (thus the reason why you will find most athletes using creatine supplements and indulging in diets rich in creatine). It is mostly produced and released by the kidneys and liver and used up by the skeletal muscles to fuel our daily physical activities. But that is not all that creatine does in our body. Creatine can prevent muscle cramps and injuries to your muscles and bones and improves cognitive brain health.

Creatine can be found in most non-veg and a few veg daily food items as listed below:

  • Salmon
  • Milk
  • Lamb
  • Almonds
  • Sesame seeds
  • Seaweed
  • Tofu
  • Tuna
  • Chicken breasts
  • Sausages
  • Cheese
  • Spinach
  • Walnuts
  • Beans
  • Hotdogs
  • Fish sauce
  • Peas
  • Pumpkin seeds
  • Cod, etc.

As such, people who indulge in vegetarian or vegan diets tend to have lower amounts of creatine in their bodies. People who are vegan or vegetarian can not consume much creatine, but some of the food items they can consume can synthesize creatine in their liver. The lack of creatine may lead to a lack of energy and fatigue, especially in those who do not have a carnivorous or omnivorous diet. 

Fortunately, we can look further than diets to consume creatine, which can be found in pills. 

Vitamin B

The absence or scarcity of B Vitamins is yet another widely known cause of fatigue and low energy levels. The symptoms of vitamin B deficiency are dependent on the type of B vitamin you are lacking, but a general sign is a shortage of energy. 

Vitamin B is found in plenty of food items:

  • Salmon
  • Oysters
  • Poultry
  • Clams
  • Bananas
  • Spinach
  • Soy milk
  • Eggs
  • Cheese
  • Vitamin B fortified food items like cereals
  • Clementines
  • Seeds
  • Milk
  • Legumes
  • Oranges
  • Kale
  • Mackerel
  • Lemons, etc. 

Vitamin B12 is required for the adept functioning of the brain, blood cells, and nerves. It can aid in fatigue, osteoporosis, and Alzheimer's disease, as well. Vitamin B6 is known to provide even greater results when paired with Vitamin B12 supplements. Vitamin B6 can extend energy usage and maintain it as well. Vitamin B5, when used with B vitamins, can convert food into energy efficiently.  

Taken in excess, as things, especially items related to health, should never be taken, vitamin B supplements can cause some problems:

  • Too much of a certain B vitamin (folic acid) can obscure the symptoms of vitamin B12 deficiency until the damage of the latter becomes irreversible
  • Your liver can be inflicted with damage if you have too much niacin (vitamin B3) in your body. It can also cause diarrhea and nausea.
  • You can lose feeling in your limbs if you have too much vitamin B6

If you suffer from vitamin B deficiency, your healthcare provider might suggest taking vitamin B supplements along with a diet rich in vitamin B to improve your health.  

Ashwagandha

This might be your first time coming across this term, so: it is a plant native to Africa and Asia. It has been found to have many medical uses, and one of its benefits can help us gain energy. Ashwagandha is also called winter cherry and also goes by Indian ginseng. "Ashwa" means horse, and of course, we associate horses with strength. 

Stress is one of the many things in life that no one seems to escape unscathed. Be it work, school, college, health, or relationships, there will always be a time when one or more of these things make you so stressed that you lose your appetite or sleep and end up tired. Insomnia and fatigue are the two most common symptoms of stress. 

And not only that, stress can lead to many other illnesses, aside from chronic fatigue, if left unchecked for too long. 

Ashwagandha is said to be used to aid in relieving stress. And although inconclusive, some sources also claim that it can be used to treat anxiety, Alzheimer's disease, and cancer. It is produced as a powder in bottles and does not require your healthcare provider's prescription. 

Melatonin

Sleep — or the lack of thereof — is one of the many famous culprits behind fatigue and zero energy. Once in a while, you may suffer from a sleepless night that turns the following day into a miserable one. Unfortunately for some people, sleepless nights are uninvited guests that tend to stay for so long that they surpass the label of being guests. This condition is called insomnia: the lack of sleep, difficulty falling asleep, or difficulty staying asleep. 

People with insomnia may suffer as so due to many reasons, but the consequences they share are similar — sluggishness, drowsiness, irritability, lack of concentration and focus, and fatigue, of course. 

To combat this cause of low quality of life, we introduce melatonin. 

Melatonin is a hormone produced by our bodies to induce sleep. When there are low levels of melatonin in our bodies, we become sleepless. 

Side effects of melatonin are not few to count since it deals with our sleep and wake cycle and are of varying degrees, as mentioned below:

  • Drowsiness during the daytime
  • Nausea
  • Diarrhea
  • Dizziness 
  • Disorientation
  • Headaches
  • Irritability
  • Hypotension (blood pressure that is unusually low)
  • Anxiety that is mild in nature
  • Confusion
  • Cramps felt in the abdomen
  • Slight tremors
  • Feelings of depression that last for short periods of time
  • Decrease in alertness

In addition to the list above, melatonin can also interact unfavorably with other drugs in simultaneous use, such as oral contraceptives or medications for diabetes. To treat this condition of sleeplessness, your healthcare provider may prescribe you melatonin supplements, although you can obtain them without the prescription of a doctor. 

Rhodiola Rosea

As mentioned before, stress plays a large part in inciting fatigue and other health issues. Luckily for us, the medical field of science has so far progressed, and we have discovered many of Earth's natural bounties that can work as well as any chemically produced pill from a laboratory that can help us reduce stress without having to extensively take out periods of time from our daily schedules to relieve ourselves while putting to hold our affairs. 

Rhodiola is a type of plant found natively in some parts of Europe and Asia, where it is relatively colder and has a terrain of mountains. The roots of this plant are known for being adaptogens. Certain plants and mushrooms are considered adaptogens — substances that can help relieve the stress of the body once consumed. Ashwagandha, mentioned above, is also an adaptogen. 

Rhodiola Rosea has been used for centuries to treat stress and fatigue along with anxiety and depression. Studies show that consuming Rhodiola every day can help improve quality of life, concentration, or focus. Some sources also claim that it can improve efficiency in physical exercises by decreasing mental and physical fatigue. 

Rhodiola is generally safe for our consumption, but on rare occasions, in specific individuals, it brings about dizziness, excessive production of saliva, or dryness in the mouth.

Rhodiola can be purchased in bottles in the form of capsules and does not necessitate the permission of your healthcare provider. 

Citrulline

Citrulline is a type of non-essential amino acid produced in our bodies (in the liver and intestines). It is also found in food items such as the ones listed here: 

  • Watermelons
  • Pumpkins
  • Squash
  • Gourds
  • Chickpeas
  • Nuts
  • Cucumbers, etc. 

Your body needs citrulline to play a role of importance in your excretory system, of removing ammonia from your blood in the urea cycle along with assisting in reducing the blood pressure and widening blood vessels.

The effect of citrulline on your blood vessels can help circulate oxygen in your better, and the increase in oxygen and the efficiency in its distribution around the body can aid in boosting your energy. Sources claim it can improve your physical strength by enhancing your muscles as well. 

Citrulline is generally not associated with many side effects, and the only problem with any possibility of occurring at all is the adverse reaction and health complications it might cause once combined with other drugs you might be taking. 

While indulging in a diet with food items rich in citrulline can help you in the long run, your healthcare provider may advise you to take citrulline supplements to help you revitalize yourself. Citrulline can be bought from drug stores without the prescription of your doctor. 

Coenzyme Q10

The name sounds scary, but the benefits of Coenzyme Q10 can put you at ease. Coenzyme Q10 is a mineral found in our bodies in several areas: 

  • The cell membranes
  • Mitochondrial cells 
  • The adrenal glands 
  • The liver
  • The pancreas
  • Heart
  • Spleen
  • The lungs
  • Kidneys

Coenzyme Q10 is an antioxidant that helps prevent the formation of harmful free radicals. It aids in bettering the execution of the immune system and physical performance and is known to boost energy. Although the amount of it is relatively low in food, you can still find it in:

  • Fish like tuna and salmon
  • Whole grains

Side effects, if any, from coenzyme Q10 are not of severe nature and are not reasons to cause overwhelming panic. If you have any adverse reactions to the supplement, they are likely to be one of the following:

  • Allergic skin reactions
  • Loss of appetite
  • Diarrhea
  • If you suffer from low blood pressure, you should be cautious while taking the supplements and keep an eye on your blood pressure because they can lower it considerably
  • Upset stomach
  • Vomiting 
  • Nausea

Coenzyme Q10 can be purchased without a prescription, although your healthcare provider's advice would be more helpful in understanding your need for the supplement, if any. 

Magnesium

Magnesium is one of the most essential minerals that we need in order to live a healthy life without any overwhelming concern. 

Our body needs a daily dose of magnesium to function properly. It helps us control and relax our muscles (calcium makes our muscles contract, magnesium has the opposite effect and relaxes our muscles which is why you may find yourself being advised to take magnesium for muscle cramps), it keeps your bones strong, helps you obtain good heart health. It also plays a vital role in maintaining our energy levels.

Magnesium can be found in food items such as: 

  • Spinach
  • Avocado
  • Beets
  • Tofu
  • Dark chocolate
  • Bananas
  • Raspberries
  • Cashews
  • Almonds, etc.

If you feel tired and low on energy and do not have the time required for your diet rich in magnesium to work on you, you can take magnesium supplements to help you recover faster and efficiently. 

Bonus Recommendation: Zinc

Zinc is yet another one of the many minerals and vitamins of high worth, like vitamin B, C, and D, and a micronutrient like magnesium, iron, and calcium. 

While our body does not require much of it, we are also incapable of producing and storing it. And that means we need to obtain it constantly and accordingly to our needs through our diets. Zinc can be found in:

  • Cashews
  • Almonds
  • Poultry 
  • Cheese
  • Pumpkin seeds
  • Apricots
  • Lentils
  • Milk
  • Eggs
  • Blueberries
  • Peaches
  • Raspberries
  • Quinoa
  • Yogurt
  • Shiitake mushrooms
  • Broccoli
  • Peas
  • Asparagus, etc.

Zinc plays a role of importance in our body and its proper functioning. It is always in demand for our immune system operations, for the process of healing, and for the development of the body for appropriate growth. It assists in the proper functioning of the nerves, digestion, and metabolism. 

Along with its countless uses for the body and its functioning, zinc is also used to boost energy when one is limited of it. Zinc is needed to trigger specific chemical processes that convert the food we eat into energy.

Zinc supplements are relatively safe to consume, and side effects are rare. However, some complications may be given the rise in certain individuals, and the following could be one of them:

  • Vomiting
  • Headaches
  • Nausea
  • Indigestion
  • Diarrhea
  • Too much intake of zinc can also lead to zinc toxicity since our body needs only adequately portioned amounts of zinc on a daily basis

Your healthcare provider may prescribe you zinc supplements to help you recover optimal functioning, recuperate from zinc deficiency, and rid you of fatigue. 

Before we end this article, we would like to say a few words of caution:

If you notice yourself excessively tired and low on energy, and you suppose your daily diet is not at fault, and do not feel stressed out or experience any mental afflictions that might be indicated by fatigue, get yourself checked by your healthcare provider. While fatigue does not necessarily indicate an underlying health issue and can be brought about by jetlag, overworking, and strenuous exercises, a check-up by your health provider can give a deeper insight into your health if your fatigue does stem from an illness. 

This article is purely for the purpose of spreading awareness about vitamins and supplements that can help boost your energy. It is meant only for educational purposes to encourage understanding of the matter. It should not be considered a replacement for professional medical advice, diagnosis, and proper treatment, even though the listed vitamins and supplements are far from being harmful in most cases. This list of suggestions for energy-boosting vitamins and supplements is based on what works for the majority of people and is advised for general instances only. 

If you believe your fatigue and low energy levels stem from reasons other than a busy and demanding life and could be caused by depression, anxiety, vitamin or mineral deficiencies, anemia, or other underlying health issues (mental and physical alike) you should refer to the help and advice of your healthcare provider.

References


         

Written by
Resurchify
Resurchify is an information portal for the people pursuing research. We bring to you a varied list of research gatherings like conferences, journals, meetings, symposiums, etc across multiple areas. Along with that, we also share a huge chunk of details of these events.

Check out other articles written by Resurchify .

DMCA.com Protection Status