The heat wave sweeping much of the country could severely drain energy. But there are many other culprits, from lack of sleep and poor diet to depression, anemia, stress, thyroid problems and even lack of exercise. Sometimes caffeine just doesn’t do the job (not to mention drinking too much can cause adverse effects like increased heart rate, dizziness, and anxiety).
So can vitamins and supplements help boost your energy? Some are highly trusted by experts.
But first, some caveats.
“If someone is low on energy, my initial reaction is to recommend a battery of tests before considering supplements,” says Dr. Elizabeth Sharp, an internist and medical director of Health Meets Wellness in New York City. wealth. “Testing for vitamin deficiencies such as vitamin D and vitamin B12 is critical, especially in vegetarians. Additionally, I will screen for thyroid disease if other symptoms suggest thyroid disease, and I will also rule out anemia and iron deficiency. Accurate Identifying the underlying cause is important to ensure appropriate and effective treatment.
Once you’re sure they’ll fit, she says, be careful when buying them. “Be wary of supplements that are much cheaper than other products or appear to be a good deal,” says naturopathic endocrinologist and author of ” is this normal?,warn. “These products often use lower quality ingredients and in some cases, because they are unregulated, will not actually contain the ingredients listed on the label.”
To help avoid such risks, Cathi Dennehy, Pharm.D., dietary supplement researcher and professor at the University of California, San Francisco, recommends first talking to your health care provider or a registered dietitian who is knowledgeable about supplements. Then, when you’re ready to buy, be sure to do some research, especially on the brand.
Consumers may want to consult the National Institutes of Health [Office of Dietary Supplements] and subscription-based sources like Consumer Lab, which charges a fee for test results that investigate everything from possible contaminants to ensuring supplements contain what they claim. “One question I’m often asked is, ‘Is this brand I choose a good brand?’” Dennehy said, pointing to these sources for answers.
Ultimately, when it comes to deciding which vitamins and supplements can help with energy, she says, “Here’s how I see it: If you’re deficient, then correction will help. But if you’re not deficient, then 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 keep our body’s blood and nerve cells healthy and also helps make DNA (the genetic material in all our cells). It also helps prevent megaloblastic anemia, which is A blood disorder that makes people tired and weak. That’s why it tends to be a reliable choice for people who are energy-deficient, as long as there’s evidence of a lack of energy.
“We know that certain vitamins are more likely to be associated with deficiencies in the general population. About 15 percent of the population is B-12 deficient. So that’s something you can test for,” Dennehy said. She added that certain groups of people are more likely to be deficient in B-12, including vegetarians because B-12 binds to animal proteins in food; people with an autoimmune disease called pernicious anemia, who are unable to absorb the vitamin; and people who take large amounts of over-the-counter stomach acid reducers (such as famotidine) because they don’t have the stomach acid to release B-12 from animal protein.
However, Brighton warns, “Be cautious when taking these medications in the late afternoon or evening as they may interfere with sleep in some people.”
Again, Dennehy says, “The only reason it increases energy is because you’re correcting a deficiency.”
2. Vitamin D
According to the Cleveland Clinic, some of the main symptoms of vitamin D deficiency in adults are fatigue, muscle weakness, and low mood, which can lead to feeling depressed and exhausted. So, does it make sense that a vitamin supplement could put some pep in your step?
Maybe. A study published in the journal Medicine compared the outcomes of two groups of patients suffering from fatigue and vitamin D deficiency, with one group taking vitamin D supplements and the other taking a placebo. In just four weeks, the group taking vitamin D saw significant improvements in their energy levels.
“Getting the vitamin D you need from your diet is difficult; a Harvard newsletter on supplements notes that oily fish and fortified dairy products are the only significant sources. “So supplements are really important for most adults. Makes sense.
“Vitamin D is beneficial in the winter,” Sharp says. “1,000 to 2,000 IU per day is safe for most people.” Brighten adds, “Getting enough sunlight is also important,” and recommends testing D levels. to determine what you need.
3. Creatine
Creatine is a compound produced in the liver, kidneys and pancreas and is found naturally in foods such as red meat and fish. It is stored primarily in muscles in the form of creatine phosphate, which is “the initial source of energy for all exercise and the preferred source for “explosive” exercises such as lifting heavy objects, jumping, and sprinting. Therefore, monohydrate muscle Acid supplements are widely used to enhance strength performance,” according to the Department of Defense Dietary Supplement Resources.
Unlike some other supplements, “there’s actually some good evidence that this supplement is beneficial for people who engage in high-intensity exercise,” Dennehy said. She added that the International Society of Sports Nutrition and Natural Medicines Information Ku takes a positive stance on creatine. “It appears to increase maximal exercise output.” So creatine — in powder, capsule or gummy form — makes sense, she says, “if you’re someone who regularly engages in strenuous exercise.”
Brighten agrees, stating, “Creatine is a well-researched supplement that has benefits for both brain and muscle health. Additionally, it helps your cells produce a molecule called ATP, which Often referred to as the energy currency of your cells, creatine can help improve your workouts, allowing you to feel more energetic and get better sleep.
4. iron
“Again, if you’re iron deficient, that makes sense,” Dennehy said. “As the World Health Organization points out, iron deficiency is common around the world. About 30% of the world’s people suffer from more severe forms of iron deficiency anemia, which we know can cause tiredness, tiredness, and weakness, as well as Immunity decreases so that’s where you want to get your lab work done.
Because, on the other hand, excess iron can be toxic to the body, she said.
Brighten adds, “Except for patients who have regular menstruation, are pregnant, or have diagnosed iron deficiency anemia, we generally do not recommend iron supplementation because it can negatively impact your health.”
“If not needed, it can cause gastrointestinal problems,” Sharp warns.
Honorable Mention
Finally, two additional additions to consider include beetroot powder“Rich in nitrates, the body converts them into nitric oxide, which increases blood flow and delivers oxygen to tissues, producing more energy,” says Brighten, and magnesium. “It’s a mineral that benefits many people by helping to increase energy levels by improving sleep,” she says. “In addition, it metabolizes food (which is how we get energy) and regulates blood sugar (helps us maintain energy). All require magnesium.
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