Eating a well balanced diet, exercising regularly and getting good and lengthy sleep are the natural ways to keep your energy levels up.
But with the demands of everyday life, these things might not be entirely possible.
Fortunately, there are many supplements you can turn to for an energy boost.
Here are 5 vitamins and supplements that may boost your energy.
- Vitamin B12
Vitamin B12 plays an important role in energy production. Ageing, eliminating animal products from your diet and diseases affecting the GI tract can all contribute to low levels of B12 and result in fatigue and weakness.
It also keeps your body’s nerves and blood cells healthy and helps prevent a type of anaemia that can make you weak and tired
Iron is required for red blood cells to transport oxygen to your body tissues. Without iron, oxygen delivery to the entire body is limited, which may result in extreme fatigue. A diet low in iron, excessive blood loss and pregnancy can increase iron needs.
The body needs iron to make haemoglobin, a protein in red blood cells that transports oxygen from your lungs to the organs and tissues throughout your body.
Meat and seafood are excellent sources of dietary iron. If you are vegetarian, then nuts, beans, lentils, spinach, and fortified grain products will be some of your go-to foods for iron. If necessary, iron supplements will help maintain proper levels of iron, but be mindful that iron supplements can cause severe side effects when taken in excess.
Magnesium is always surplus in the body,because it is required for more than 300 different biochemical reactions, including muscle and nerve function, blood glucose control, and energy production. It is commonly found in foods like fish, almonds, and whole grains, and is an excellent source of energy.
Also, if you have difficulty sleeping, a magnesium supplement may improve your sleep quality, and help you feel more rested.
Melatonin is an important hormone that plays a role in sleep. Supplementing with melatonin may be an effective way to alleviate insomnia by helping improve alertness and decrease fatigue.
It’s produced and released depending on the time of day — rising in the evening and falling in the morning.
Interestingly, reduced melatonin secretions have been associated with ageing, Alzheimer’s disease, type 2 diabetes, cancer and high blood pressure
Beetroot contains a compound called nitrate, which relaxes your blood vessels. When used as a supplement, beetroot can increase oxygen delivery throughout your body, allowing you to exercise longer. It allows your body to produce energy more efficiently, particularly in regards to exercise.
Furthermore, because nitrate increases nitric oxide production in your body, supplementing your body with beetroot also helps control your blood pressure.
Supplementing your body with these vitamins and supplements helps you stay alert and energized throughout the day, but they’re no substitute for your body’s basic needs which are getting adequate sleep, eating a healthy diet, staying hydrated, and exercising regularly.
If you generally maintain a healthy lifestyle but still feel fatigued, one of these five vitamins and supplements may address the root cause your fatigue.