So, do supplements work?
In this article, I'll talk about whether or not there are supplements that can help you get more energy. I'll also talk about a few vitamins you can take to naturally give you more energy.
Can supplements make you feel more energetic?
Vitamins and minerals are important for the way our bodies work. Vitamins help cells make energy, make DNA, and keep nerves working, which can make you feel less tired both mentally and physically.Getting enough energy will be easier if you don't run out of certain vitamins and minerals. But what are the most important vitamins and minerals? Let's look at the best vitamins and minerals that can give you more energy.
There are vitamins and supplements that may give you more energy
Here are some of the most important vitamins and supplements that may help you feel more energetic.Vitamins
1. Vitamin D
The Journal of Clinical Endocrinology and Metabolism says that muscle fatigue is a common sign of not getting enough vitamin D.Vitamin D isn't in a lot of foods, so if you want to make up for a lack, it might be best to take an oral supplement. Adults up to 70 years old should take 600 IU of Vitamin D per day, and those over 70 should take 800 IU/day. Women who are pregnant or nursing may have different recommendations, so it's best to talk to your doctor before you start taking supplements.
2. Vitamin B12
There are a total of eight B vitamins, and all of them are important for the body. B vitamins are especially important for the way the brain works, including making energy. So, not getting enough of the B vitamins can make you feel tired.Vitamin B12, which is also called cobalamin, is one of the most important B vitamins for energy. Those who are older or who have had surgery to lose weight are especially at risk for Vitamin B12. If this sounds like you, you might want to start taking a Vitamin B supplement to make sure you have enough energy.
Since Vitamin B12 dissolves in water, most people think it's safe to take more of it. If you take in more Vitamin B12 than your body needs, you will just pee it out. But if you don't get enough Vitamin B12, your body will store what it needs, which may give you more energy.
3. Iron
People who don't get enough iron have a condition called anemia. Tiredness is one of the most common effects of anemia. The Mayo Clinic says that some groups of people may be more likely to have a lack of iron. Women who are menstruating, vegetarians, people with a disease like celiac disease that makes it hard to absorb iron, and pregnant women are more likely to have anemia.If you want to boost your energy by getting more iron, you might want to eat more iron-rich foods. Some of these foods are meat, eggs, and leafy greens. It's also important to eat enough Vitamin C-rich foods, which can help your body absorb iron better. Broccoli, citrus fruits, and leafy greens are all good sources of Vitamin C.
If you don't think it's possible for you to eat these foods, an iron supplement may be the best way to get more energy. Make sure to talk to your doctor before taking an iron supplement to find out if it is right for you and how much you should take.
Supplements
1. The root of the Ashwagandha plant
Even though there hasn't been as much research on Ashwagandha root, a study published in 2012 in the Indian Journal of Psychological Medicine looked at whether it could boost energy. They found that taking this herb as a supplement cut down on stress, which could lead to more energy overall.Ashwagandha root is becoming more popular, and you can find it more easily than ever at your grocery store or health food store. But it's very important to talk to your primary care doctor before you start taking this supplement to make sure it's right for you.
2. Creatine
More and more people are using creatine, especially people who go to the gym. Creatine is an amino acid, which is a part of a protein's building blocks. Creatine supplements are being used by more and more weightlifters to help them do better in the gym and build muscle.If you are an athlete and you don't have a lot of energy, you might want to take creatine supplements. A study published in the Journal of the International Society of Sports Nutrition found that taking creatine supplements helped people recover faster, stay hydrated better, and avoid sports injuries. Since creatine supplements have been shown to improve athletic performance, it stands to reason that creatine supplements may be good for athletes who are tired.
3. Melatonin
If not getting enough sleep is making you feel tired, melatonin might be the right supplement for you. Even though melatonin does not directly give you more energy, you may still feel better if you take it. This hormone is made by the body and helps with sleep. If you can't sleep or have trouble falling asleep, taking a melatonin supplement at night before bed may help you get a better night's sleep and have more energy during the day.Researchers have found that some groups have lower levels of melatonin secretion, which may make it hard for them to sleep and give them less energy during the day. People with Alzheimer's disease, high blood pressure, type 2 diabetes, certain cancers, or advanced age may be affected.
Most grocery stores and pharmacies sell supplements with melatonin. Melatonin also comes in the form of gummies, which makes it easy and tasty to take.
Conclusions
There are many supplements on the market that claim to help you feel more energetic. But it can be hard to know which supplements will really do what they say they will. Based on the research, it is clear that some supplements may help people who are low on energy by giving them more.As we've talked about, if you want to start taking a supplement to boost your energy, it's very important to talk to your doctor and get their opinion. Not only will they be able to help you figure out how much of each supplement you need, but they will also be able to tell you which supplement is best for you based on your lifestyle and lab results.
