Whether you have to get a lot done, you suffer from a chronic medical condition or you sleep poorly at night, you might lack daytime energy. If you are fatigued by late morning or early afternoon, you may be wondering what you can do in order to safely and naturally boost your energy. Here are five supplements that could give you an energy boost during the day.
Ashwagandha is one of the oldest supplements used in Indian Ayurveda. For thousands of years, ashwagandha has been used for increasing energy by boosting the body’s resilience to both physical and mental stress. Mental stress is known to sap a person’s energy levels. Physical stress from illness, overwork, or an injury also lowers energy levels. People who take ashwagandha show less anxiety and lower stress hormone levels. A few additional studies show that using ashwagandha can reduce physical fatigue after long or intense exercise sessions. When taking ashwagandha, people find themselves able to do moderate to intense exercise for a longer period of time without feeling fatigued. Few people report any side effects when using ashwagandha, explains Healthline.
Rhodiola Rosea is an herb that grows in cold mountain regions. It is used as an adaptogen, which means that people take it in order to make themselves more resilient to the energy-draining effects of stress. In a meta-analysis of 11 small studies totaling 500 people, those who took Rhodiola Rosea had less mental fatigue and more energy. People reported few or no side effects from using Rhodiola Rosea supplements. In a 12-week study of Rhodiola Rosea users, they found that it was almost as effective at treating depression as sertraline, a common prescription antidepressant medication. Depression is known to zap energy levels, and antidepressants often have unbearable side effects. Most people tolerated Rhodiola Rosea better than sertraline.
Hormone Replacement Therapy
Both men and women experience decreases in hormone levels as they get older. For women, there is a big drop at menopause. Not only do estrogen and progesterone levels decrease, but so does testosterone. In females, testosterone is typically present at low levels. It enhances libido and energy in men and women. If you are a female nearing, at or just past menopause, hormone replacement therapy could help restore some of your energy. Males who lack energy and who have noticed more fat buildup and a loss of muscle mass might also consider hormone replacement therapy or testosterone therapy. You can have your testosterone levels checked and find out what dose of testosterone supplementation would benefit you the most.
CoQ10, which is also called coenzyme Q10, is made by your body. It is found in all cells. Your heart, kidneys, and liver have the highest concentration of CoQ10. The body uses it for protection against oxidation damage and for producing energy. When your level of CoQ10 is low, your cells cannot produce an adequate amount of energy. This could cause you to feel fatigued all day long. Even if you sleep a lot, you may not feel well-rested. Aging causes CoQ10 levels to drop. Cholesterol medications, heart disease, and cancer also lower CoQ10 levels. If your level is low, taking a supplement could lessen your fatigue. However, if your CoQ10 level is normal, taking a supplement of it will not make an impact on your energy level.
Vitamin B12 and Iron
Vitamin B12 helps your body’s metabolism. Iron and vitamin B12 also prevent some types of anemia. People with anemia often have chronic fatigue. Up to 30 percent of people over the age of 50 have low vitamin B12 levels. Vegans, menstruating women, people with celiac disease and people with Crohn’s disease may also have vitamin B12 and iron deficiencies. Taking iron or vitamin B12 supplements may help.
Keep in mind that supplements could interact with prescription medications. It is a good idea to discuss supplements with your pharmacist or doctor if you take any daily medicines. All of these supplements are generally regarded as safe for most people to use, and they have fewer side effects compared to caffeine and other energy-boosters. You could try one of these supplements at a time, allowing at least four weeks for each one, to see if they increase your energy level.
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