The Secret Vitamins, Minerals and Natural Supplements for High Energy!
There is more than just sleep relaxingly, lower down the stress level and eating a balanced diet to create an energy surge in the body.
Vitamins and other supplements can improve the energy generation process which most of us do not get every day.
Also See: Top 5 Ingredients That Can Change Your Pre-Workout Skills!
The 6 Best Energy-Boosting Supplements of 2020
Here are some vitamins, natural supplements, and minerals that may be helpful for you in terms of fulfilling the energy demands.
1) VITAMIN D
Half of the world’s population is Vitamin D deficient which can elevate many symptoms, muscle fatigue is the prominent one.
The following group of people is much prone to have a Vitamin D deficiency than other individuals.
These are the old people, individuals who have very less exposure to the sunlight, those who live in a colder climate, older men and women and obese people.
It was suspected that individuals with Vitamin D deficiency are reactive to vitamin supplements, which was later proved by a study in 2013.
You can say Vitamin D is affiliated with mental conditions such as depression and it plays a major role in abolishing muscle fatigue.
In Norway, they gathered around 400 overweight people who were given 20,000-40,000 IU of Vitamin D weekly.
After a year of treatment, it was elucidated their depression symptoms were decreased remarkably with a significant amount of physical energy noted.
2) VITAMIN B
B Vitamins come from animal products of fortified food, so older people and vegetarians are at a higher risk of B vitamin deficiency.
These vitamins help to create energy in each cell and prevent the chances of muscle fatigue. The prominent symptoms of vitamin-B deficiency are lack of energy, lethargy, and anemia.
Athletes around the world take Vitamins-B supplements to improve their performance; this certainly elevates the body endurance and sports performance.
Lack of mental and physical energy is both associated with a vitamin B-12 deficiency for which you should get a blood test.
3) ASHWAGANDHA
Withania somnifera also known as Indian ginseng helps to boost energy in a very different way.
Ashwagandha is an adaptogen which performs stress management in a way that any type of energy deficits gets subtracted.
In a study conducted in 2012, a group was given the extract of Ashwagandha root for 60 days while the other group was on placebo.
It was found that the Ashwagandha root helped in eradicating the stress symptoms and also decrease the level of cortisol hormone.
Ashwagandha is very well tolerated by the body and is excellent for endurance-boosting purposes.
In the gym, the endurance bearing exercises need 500 mg of Ashwagandha capsules twice daily for maximum improvements.
4) COENZYME (Q10)
It is the naturally occurring enzyme in the human body that has locations like heart, liver, kidneys, and pancreas.
The core purpose of this enzyme is to act like an antioxidant that improves the energy and support the immune system.
Experts have found that there is a close relationship between the low energy level and the level of Coenzyme.
You can get the maximum level of Coenzyme by taking normal and balanced diets which are:
- Organs meat
- Whole grains
- Fish oil
Now, there is a limitation of what people shouldn’t use the coenzyme supplements. These are the individuals who are taking insulin or cancer medications.
Some side effects of Coenzyme Q10 are given below.
- Lack of sleep
- Skin rash
- Mild diarrhea
The regular dose for Coenzyme is 40-80 mg per day, but sportsmen can take as much as 200 mg per day.
Also Read: 5 Best Supplements for Anxiety That Work! [2020 Updated]
5) IRON
Iron is an important mineral that can delay muscle fatigue, women who are in their menstrual cycle or are breastfeeding are at higher risk of iron deficiency.
Also, vegetarians and those females who exercise with greater intensity.
Iron-containing foods with Vitamin C can improve the absorption of nutrients in our body. The sources are citrus fruits, vegetables, and green leafy vegetables.
In a study where the reason for extreme fatigue in menstruating women was unclear, the subjects who took iron supplements of 12 weeks had a 47% reduction in fatigue.
6) CREATINE
Creatine is the amino acids that we get from red meat or seafood.
The supplements for creatine are being used by the bodybuilders for unlimited performance and maximum energy.
Journal of the International Society of Sports Nutrition published a paper where the importance of Creatine was mentioned.
It is imperative in improving physical performance during the high-intensity exercise and is also good for:
- Speeding up muscle recovery
- Prevention of exercise-induced fatigue
- Reduce chances of dehydration, lethargy, and heart-related conditions
Individuals of all ages can safely use creatine supplementation for the long and short period, according to the study reviewers.
You can’t be too careless, so if you are choosing to buy creatine supplement, make sure it’s safe and sold legally.
Also See: 6 Essential Nutrients That Your Body Needs! [2020]
Side Effects of the Vitamins and Supplements for Energy
In the majority of people, these vitamins and minerals are well-tolerated.
While those who experience the severe form of side effects must go and get themselves checked by the doctor.
Some of the risks of taking supplements and vitamins for energy are:
- In rare cases, Ashwagandha causes liver damage.
- High level of Vitamin D can be good, but it can also be dangerous for the bones and kidneys and it raises the blood calcium level.
- No side effects have ever been reported by the intake of B Vitamins.
- Coenzyme Q10 can interfere with blood-thinning and insulin medications.
- Creatine can cause weight gain and extra water retention in the body muscles, so the body gets devoid of water and undergoes dehydration for which proper water intake is recommended.
- Iron poisoning is very rare, which results in taking too many iron supplements; the side effects are abdominal pain, nausea, and vomiting.
Women who are pregnant or breastfeeding must not use these types of vitamins unless prescribed by their doctors.
Summary
Besides having too many health-related benefits, the aforementioned Vitamins, minerals, and Supplements are used as a performance enhancement supplement for an extensive workout.
In case of having any pre-existing medical-related conditions, one must consult with their physician first and talk about their condition.
References:
https://www.medicalnewstoday.com/articles/324265.php
https://www.healthline.com/health/symptoms-of-vitamin-b-deficiency
https://www.webmd.com/diet/vitamin-b12-deficiency-symptoms-causes#1
https://www.health.harvard.edu/blog/vitamin-b12-deficiency-can-be-sneaky-harmful-201301105780