A measly one in seven Americans reportedly wake up feeling fresh and chipper every day of the week, while a little over 25% of the population reports waking up tired three or more days of the week.
Which percentage are you in?
We all know the suggestions: diet, exercise, drink water and get lots of rest. However, sometimes we need a bit of a boost to undertake all of life's requirements. For those times, individuals can turn to vitamins and supplements for energy.
But what types work? We'll list eight of our favorites to help you.
These vitamins and supplements may give you the boost you need.
Vitamin B12 is one of the most common vitamins consumers turn to for energy. It is necessary for red blood cell formation and neurological functions. Vitamin B12 deficiency affects up to 15% of the population.
For healthy individuals who can successfully absorb B12 regularly through food, studies show supplements have little to no effect on energy levels. However, for the significant portion of the population suffering from B12 deficiency or not eating enough in their diet, energy boosts are substantial.
Older adults, vegans, and individuals with gastrointestinal disorders are especially at risk of B12 deficiency.
Vitamin B12 can be found in many foods:
Omega-3 fatty acids offer a plethora of health benefits, including providing excess energy.
Humans cannot produce their own omega-3 fats, yet western diets are often missing this crucial ingredient. In fact, Harvard University cites this deficiency as one of the leading causes of preventable death in America.
When our bodies don't receive enough Omega-3, we experience symptoms that may sound familiar:
In taking the supplements or adding it to our diets, our bodies convert the fats to energy. It also is used to minimize symptoms of ADHD.
Omega-3 fatty acids are found mostly in fish.
Coenzyme Q10 is essential for energy. It is a fat-soluble compound created naturally in the body and obtained through food.
Cells require CoQ10 to make energy through mitochondrial ATP synthesis. The amount of CoQ10 the body produces declines with age, resulting in less energy. Diabetic individuals may also suffer from lower levels of coenzyme Q10.
Few studies have investigated deficiency rates among populations, but it is scientifically accurate to state CoQ10 is necessary for energy. Supplements are ideal to aid with energy because the amounts found in food contain only small amounts of the compound.
You can find coenzyme Q10 in the following:
Iron deficiency is the leading cause of anemia and the most common nutrient deficiency in the US. When individuals lack the iron they need, their blood cannot efficiently carry oxygen to the rest of the body. This may affect energy, mood, and focus.
Women especially are susceptible to iron deficiencies. When the menstrual cycle occurs, iron is lost. It is necessary to regain the lost iron afterward, which is why supplements for women are especially effective.
Iron-rich foods include meat and seafood, making the supplement form particularly useful for vegetarians and vegans.
It sounds like a magical spell, and maybe it is because Ashwagandha is first and foremost an herb that combats stress.
Commonly known as Indian ginseng, ashwagandha is an adaptogen; it aids the body in regulating physiological responses to stress. The name itself translates to "smell of horse" because of its scent and its ability to give individuals the strength and vitality of a horse.
By increasing the body's resilience to physical and mental stress, fatigue is reduced or eliminated.
The root can be difficult to obtain, making supplements a convenient choice for anyone who needs an energy lift.
Beets have recently been touted as one of the healthiest foods available. Packed with folate, manganese and other healthy ingredients, it's a no-brainer that beetroot is excellent for your body.
Beetroot powder improves the oxygenation of the brain, which is why it is used to slow dementia. Other studies point out it increases athletic performance and oxygenation during exercise.
Beetroot is a source of dietary nitrate, which converts to nitric oxide in the body. Diminished nitric oxide leads to improper cerebral energy metabolism and neuronal activity.
Beetroot can be cooked in a variety of ways, but it is also available as a supplement.
If you plan on exercising (and even if you don't), creatine may be the supplement for you.
It's a natural substance in muscle cells which produces energy during exercise or lifting. Creatine aids in the production of ATP, which is considered the "body's energy currency." ATP can give you the energy required for high-intensity exercises.
Research demonstrates creatine and ATP can increase muscle mass, strength and exercise performance. As a result, it's a go-to for bodybuilders and athletes hoping to tack on some length to their daily workouts.
In one study assessing the results of creatine use in children with traumatic brain injury, researchers found a 70% reduction in fatigue.
Creatine is found in several foods:
A small flowering herb that grows in the cold, mountainous regions of Europe and Asia, Rhodiola rosea has long been a source of medicine. Its properties minimize the effects of stress, fatigue, depression, and anemia.
Like Ashwagandha, Rhodiola rosea is considered an adaptogen by numerous researchers, who are still investigating its healing properties.
Studies indicate it has a number of potential advantages:
Supplements are available with the herb's two main components: rosavin and salidroside.
You don't have to sluggishly trudge through the day, glancing at the clock and bemoaning how exhausted you are. By using supplements for energy, you can get everything done and more in a single day.
But we know you don't have that energy yet, so we're going to make shopping easy for you.
Speak to your doctor to determine which supplement is right for you and to ensure any current medications won't negatively interact with additional vitamins and supplements. Then, it's time to grab some energy.
Our website offers a wide selection of energy supplements. Choose the type that's right for you and beat that clock into submission.
Have questions? Want to share your experience with a particular vitamin, mineral, or other supplements? Feel free to leave a comment below!
* This information has not been evaluated by the FDA and is not intended to treat, diagnose, cure or prevent any disease. This information is not intended as a substitute for the advice or medical care of qualified healthcare professionals. The material provided herein is for educational purposes only. Results may vary by individual. You may not experience the potential benefits described in this blog.