Many people experience repeated fatigue, but they are unaware of the reason. For some people, fatigue may stem from stress, while others may experience it due to having a poor diet. It could also be a lack of sleep or an underlying health condition. Without knowing the cause, some people turn to caffeine for a quick fix. While the temporary fix that caffeine offers may be effective, the side effects, like jitteriness and energy crashes, are not worth it.
Rather than taking caffeine, consider energy-boosting supplements that are more sustainable. However, it is crucial to consult a doctor and identify underlying deficiencies before adding supplements to your routine. Here are four expert-recommended supplements to improve your energy production.
1. Vitamin B12—The Essential Energy Vitamin
Vitamin B12 supports your body in numerous ways, including promoting oxygen transportation throughout the body. This helps to combat fatigue. When your body is deficient in B12, you might get anaemia and likely experience symptoms like persistent tiredness and weakness. Vitamin B12 also significantly supports red blood cell formation, nerve function, and DNA synthesis.
B12 is primarily found in animal products, which is why vegetarians and vegans are more prone to B12 deficiency. Supplements can be used by individuals with this deficiency, as studies indicate they are effective in restoring energy levels. However, they are less effective for people with sufficient levels.
2. Vitamin D—The Sunshine Nutrient
Vitamin D is crucial for bone health, immune function, and energy metabolism. This vitamin is essential for overall well-being, and when the body is low in vitamin D, it can lead to fatigue and even muscle weakness. People who are more likely to have vitamin D deficiency are those who mostly remain indoors or live in areas with limited sunlight. This is because our main source of vitamin D is the sun.
There are limited dietary sources of vitamin D. A study published in Medicine revealed that individuals with vitamin D deficiency who took supplements reported significant improvements in their energy levels within four weeks.
3. Creatine—The Powerhouse for Muscles and Brain
Creatine is a naturally occurring compound developed in the liver, kidneys, and pancreas, which enhances physical performance and reduces muscle fatigue. Creatine is crucial in the production of adenosine triphosphate (ATP), the primary energy currency of cells.
Creatine is often taken by athletes, and it is commonly associated with bodybuilding. However, research indicates that it is effective in supporting cognitive function. People experiencing mental fatigue may find creatine beneficial because it supports brain energy metabolism, which can improve their endurance and mental clarity.
4. Iron—Essential for Oxygen Transport
Iron plays a crucial role in your energy levels because it is the primary component of haemoglobin. Haemoglobin is the protein found in red blood cells that is vital for oxygen to flow throughout the body. Iron deficiency can cause anaemia, which will manifest as extreme fatigue, weakness, and a decline in concentration.
Iron deficiency is most common among women of childbearing age, females with heavy menstrual cycles, endurance athletes, and vegetarians. Experts recommend taking supplements under medical supervision because they can be harmful if taken excessively.
Final Thoughts
Supplements are more effective for individuals who have deficiencies. These supplements, recommended in an MSN report, can significantly boost your energy, making you feel prepared to carry out your daily tasks. While supplementation may be the best solution for some conditions, you will feel more rejuvenated if you combine them with a healthy lifestyle. Additionally, it is best to be tested for deficiencies and seek professional advice before taking supplements. You will experience significant improvements with a balanced diet, adequate rest, and supplementation.
