The heat wave sweeping most parts of the country may be a serious cause of energy depletion. But there are also a host of other causes, from lack of sleep and poor diet to depression, anemia, stress, thyroid problems, and even lack of exercise. And sometimes caffeine just isn’t enough (not to mention that too much can cause ill effects from increased heart rate to dizziness and anxiety).
So what about vitamins and supplements to help boost your energy? There are a few experts swear by them.
But first, some caveats.
“If someone is experiencing low energy, my initial response would be to recommend a series of tests before considering supplements,” says Dr. Elizabeth Sharp, an internist and medical director at Health meets wellness In New York City, he says, luck“Testing for vitamin deficiencies, such as vitamin D and vitamin B12, especially in vegans, is crucial. Additionally, I will check for thyroid disorders if other symptoms suggest such a condition, and also rule out anemia and iron deficiency. It is important to accurately determine the underlying cause to ensure appropriate and effective treatment.
Once you’ve determined your suitability, be careful when buying, she says. “Beware of supplements that are significantly cheaper than others or seem like a good deal.” Jolene Brightennatural endocrinologist and author is this normal?, Warn. “A lot of times these use poor quality ingredients, and in some cases, because they’re not regulated, they won’t actually have what the label lists.”
To help avoid such risks, it is suggested that: Cathy DennehyPharmD, dietary supplement researcher, and professor at the University of California San Francisco, Start by talking to your healthcare provider or a registered dietitian who is experienced in supplements. Then, when you’re ready to buy, be sure to do some research, especially when it comes to the brand.
Consumers may wish to consult National Institutes of Health (Office of Dietary Supplements)) as well as subscription-based sources, e.g Consumer LabThe company charges for access to its testing results, which look at everything from potential contaminants to whether a supplement contains what it claims. “The question I get asked most often is, ‘Is this brand I’m taking a good brand?’” says Dennehy, who turns to these sources for answers.
Finally, she says, when identifying vitamins and supplements that can help with energy: “Here’s my take on it: If you’re deficient in it, a correction can be helpful. But if you’re not deficient in it, it’s unlikely to be helpful.”
With all that said, here are four favorites worth considering.
1. Vitamin B12
Vitamin B12 is a nutrient that helps maintain healthy blood and nerve cells in the body. It also helps in the formation of DNA, the genetic material in all our cells. Vitamin B12 also helps prevent megaloblastic anemia, a blood condition that makes people tired and weak. , according to National Institutes of Health Office of Dietary SupplementsThis is why it is often a good choice for people who lack energy, as long as there is evidence of a deficiency.
“There are some vitamins that we know are more likely to be associated with deficiency in the general population. About 15% of the population is deficient in vitamin B12. “That’s something you can test for,” says Dennehy. She adds that certain population groups are more likely to develop a deficiency, including vegetarians. Because vitamin B12 is bound to animal protein in food, people with an autoimmune disorder called… Pernicious anemiawho cannot absorb the vitamin; and people who take a lot of over-the-counter acid-reducing medications, such as FamotidineBecause they don’t have the stomach acid needed to release vitamin B12 from animal protein.
But, Brighten warns, “Be careful when taking these medications in the late afternoon or evening because they can interfere with sleep in some people.”
And again, says Dennehy, “The only reason you might improve energy is if you correct a deficiency.”
2. Vitamin D
According to the Cleveland ClinicAmong the most common symptoms of vitamin D deficiency in adults are fatigue, muscle weakness, and low mood, which can lead to depression and fatigue. So does it make sense that taking a vitamin D supplement could add a little pep to your step?
maybe. A study published in the journal Medicine The researchers compared the results of two groups suffering from fatigue and vitamin D deficiency – one took vitamin D supplements, and the other took a placebo. In just four weeks, the vitamin D group saw significant improvements in energy levels.
“It is very difficult to get the vitamin D you need from your diet; oily fish and fortified dairy products are the only significant sources. Harvard Bulletin “As for nutritional supplements, supplements are beneficial for most adults.
“Vitamin D is helpful during the winter, with 1,000 to 2,000 IU per day considered safe for most people,” says Sharp. “It’s also important to get enough sunlight,” adds Brighton, who suggests testing your vitamin D levels to determine what you need.
3. Creatine
Creatine is a compound made in the liver, kidneys, and pancreas and is found naturally in foods such as red meat and fish. It is primarily stored in your muscles in the form of phosphocreatine, which is the “primary energy source for all exercise and the preferred source for ‘explosive’ movements such as heavy lifting, jumping, and short sprints.” As such, creatine monohydrate supplements are widely used to increase strength performance. Department of Defense Supplement Resources.
Unlike some other supplements, Dennehy says, “This product actually has some good evidence that it’s beneficial for someone who’s doing, for example, high-intensity exercise.” International Society of Sports NutritionShe adds that she has Positive attitude On creatine, as it does Natural Medicines Database. “It seems to improve that maximum intensity exercise productivity.” So creatine — available in powder, capsule, or gummy form — makes sense, she says, “if you’re someone who does a lot of heavy exercise.”
Brighton agrees, noting, “Creatine is a well-studied supplement that provides brain and muscle health benefits. Plus, it can help your cells generate A molecule called ATP“Which is often referred to as the energy currency of the cell. Creatine can help improve your workouts, which may lead to you feeling more energetic and sleeping better.”
4. iron
“Again, it makes sense that you would be iron deficient,” says Dennehy. “And like Global Health Organization It is noted that iron deficiency is common all over the world. About 30% of the world’s population suffers from a more serious form of iron deficiency anemia, and we know that iron deficiency anemia can lead to fatigue, exhaustion, weakness and decreased immunity. So, this is where you might want to get your type of laboratory work done.”
She says: Because excess iron, on the other hand, can be toxic to the body.
“Except for patients who have regular menstrual periods, are pregnant, or have confirmed iron deficiency anemia, we do not usually recommend iron supplements because they can have negative effects on your health,” Brighton adds.
“It may cause digestive problems if not needed,” Sharp warns.
Honorable mentions
Finally, there are two additional supplements to consider: Beetroot powderWhich Brighten says is “rich in nitrates, which the body converts to nitric oxide, which increases blood flow and delivers oxygen to your tissues, which can lead to more energy.” magnesium. “This is a mineral that many people benefit from and can help with energy levels by improving sleep,” she says. “In addition, magnesium is essential for metabolizing foods, which is how we get energy, and in regulating blood sugar,” she says. Which helps us conserve energy.
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