Keeping stress levels low and getting enough sleep each night can help maintain good energy levels. Sometimes people may need extra energy if their life is fast-paced or they are doing vigorous exercise. Can vitamins and supplements help too? How not to get lost in the abundance of materials and choose the most suitable supplement?
Coenzyme Q10
Coenzyme Q10 (CoQ10) is an enzyme that naturally exists in the body, especially in the heart, liver, pancreas, and kidneys. It is an antioxidant that improves energy and strengthens the immune system. in 2014 in the review, researchers found a consistent link between low Q10 levels and fatigue. Most people can get enough Q10 by eating a balanced diet that includes: fatty fish, liver or other organ meats, and whole grains. People with certain medical conditions and those who fail to properly balance their diet should include a Q10 food supplement in their daily routine. It’s important to note that people taking blood thinners, insulin, or undergoing cancer treatment should consult their doctor before taking Q10.
Vitamin D
Muscle fatigue is a common symptom in people who do not get enough vitamin D. More than 50% of people worldwide are deficient in this substance. in 2013 the researchers who conducted the study found that people with low levels of vitamin D improved their muscle condition after getting enough of the vitamin. There is also a definite link between depression and low vitamin D levels. Fatigue is often a symptom of depression.
Foods, that are rich in vitamin D are cheese, fatty fish, beef liver, and mushrooms. It is also wise to take a vitamin D supplement if it is not possible to get the nutrient through food.
B Vitamins for Energy
B vitamins help produce energy in cells. A lack of B vitamins can cause fatigue. Older people, vegetarians, and vegans may be at higher risk of vitamin B-12 deficiency because it is only available in animal products or fortified foods. B-12 deficiency can also cause anemia, which can make people feel exhausted. Some athletes take vitamin B-12 supplements to improve their performance. However, research has not shown that B-12 increases athletic performance or endurance in people who are healthy. Maintaining adequate levels of vitamin B-12 in the body can help a person increase their energy levels.
Creatine
Creatine is an amino acid found mainly in red meat and seafood. Creatine supplements increase creatine stores in the muscles and can help improve performance during exercise. A review published in the Journal of the International Society of Sports Nutrition found that creatine was effective in increasing performance during high-intensity exercise. It also helped with recovery (after physical activity), helped prevent sports-related injuries, and reduced the risk of heat-related illnesses such as dehydration during sports.
Iron
Iron deficiency can cause lack of energy and fatigue. One study looked at unexplained fatigue in women during menstruation. Participants who took iron supplements for 12 weeks experienced a 47.7% reduction in fatigue. In the placebo group, the reduction was only 28.8%. Eating iron-rich foods that also contain vitamin C can increase its absorption, so people should consume enough fruits and vegetables, especially citrus fruits and leafy greens.
L-theanine
L-theanine is an amino acid naturally found in tea. Combining L-theanine with caffeine can increase energy and cognitive performance. A small 2017 study looked at the effects of L-theanine and L-theanine with caffeine on attention levels in 20 healthy men, and the researchers found that high doses of L-theanine with caffeine improved attention levels the most.
Summary
To maintain proper energy levels and a sharp mind, proper nutrition and rest are the most important of all. But if you do not succeed in doing this, food supplements with the listed substances will really help. We hope you will take the time to browse our catalog, where you will find recommended supplements and vitamins!
Source: medicalnewstoday.com
