The best way to maintain the optimum energy levels in a human body is to consume a healthy and balanced diet, exercising regularly, and getting enough sleeping. However, we all know that it's not always easy to keep our energy levels balanced. That's where a range of vitamins and supplements come in to help with such an issue.
Below are 8 vitamins and supplements that will boost your energy!
- Ashwagandha: It is one the oldest and essential herbs in Indian Ayurveda. Ashwagandha increases the energy in the human body by strengthening the body's power to fight physical and mental stress.
Studies show that people who consumed Ashwagandha had less anxiety and stress as compared to those who consumed the placebo. Such individuals scored better on checkups of stress, fatigue, and anxiety. Moreover, their cortisol levels (a hormone that triggers stress) were also low. Ashwagandha supplements are safe and do not have any severe side effects.
- Beetroot powder: The powder is made from (as stated) a beetroot. It's a rich source of nitrate which produces nitric oxide in the body. Nitric oxide increases the flow of oxygen and blood and relaxes the blood vessels. This induces your body to produce energy so you can exercise for extended periods.
Studies revealed that athletes who didn't consume beetroot powder got tired very quickly when compared to those who did. All of this has been deemed possible because the nitrate levels present in beetroot lowers the levels of oxygen needed to exercise. Needing more oxygen during an exercise will lead to you growing tired sooner.
- Tyrosine: It is an amino acid that the human body produces naturally. It is present in chicken, dairy products, and eggs. Tyrosine plays a vital role in producing neurotransmitters (a chemical responsible for transmitting messages to the brain).
- Neurotransmitters decrease when mental and physical activities are performed. This negatively impacts the energy and concentration levels. According to data, people who consumed tyrosine supplements have increased levels of energy, alertness, and sharp memory. Consuming tyrosine supplements is considered to be safe.
- Iron: Iron is essential for the body to produce hemoglobin. Hemoglobin transports oxygen from the lungs to other organs and tissues. Oxygen can't travel properly if the body's iron levels are low.
Take note; deficiency of iron results in anemia, which leaves the human body weak and fatigued. Moreover, a pregnant woman requires iron supplements to support the growth of the fetus. Therefore, iron supplements can help you feel more energized when consumed adequately.
- Vitamin B12: Vitamin B12 turns the food you eat into energy that can then be used by cells. It works to keep the blood cells and nerves of your body healthy. Vitamin B12 reduces the risk of anemia.
Vitamin B12 is found naturally in fish, meat, and dairy, but unfortunately, many people are at risk of developing Vitamin B12 deficiency due to their age and diet. Opting for Vitamin B12 can help keep your energy levels in check.
- Melatonin: It is a natural hormone that helps a person sleep. It rises in overall levels in the evening and then falls in the morning. Melatonin supplements are known to be useful for people who are dealing with insomnia.
Insomnia is a sleeping disorder that affects 30% of adults. Reduced levels of melatonin can also result in Alzheimer's disease, cancer, and high blood pressure. Getting proper sleep is vital for increased energy levels. So, melatonin can help you with that.
- Rhodiola Rosea: It is a herb found in mountainous and cold areas. People around the world use it as an adaptogen (this means it's a natural element that improves your body's capability to cope with stress).
A study revealed that Rhodiola reduced mental and physical fatigue in 600 people. There were no side effects noticed after the consumption of Rhodiola supplements.
- Caffeine with L-theanine: Caffeine is widely used by people around the world in the form of tea, coffee, sodas, and beverages. But many people avoid caffeine because it results in nervousness, restlessness, irritability.
However, mixing caffeine with L-theanine reduces the side effects of caffeine. L-theanine is a type of amino acid that occurs naturally in mushrooms and tea. It's been known to induce relaxation without the effects of drowsiness.
So, if you want to increase or boost your energy levels, you should look into the vitamins and supplements mentioned above.