Do you feel too tired to do anything lately?
You aren’t alone!
About 43% of Americans admit they’re too tired for work functions. However, feeling tired or fatigued isn’t incurable. You have lots of options to increase your energy levels and reduce tiredness.
One of the best solutions is consuming energy boosters. These vitamins and nutrients keep your energy consistent throughout the day. Read on to learn about the different energy boosters and how they make you feel energized:
1. Vitamin B12
Vitamin B12 and other B vitamins help convert your food into energy. It keeps your body’s nerves and blood cells healthy. Vitamin B12 also prevents anemia, which makes you feel tired and weak.
Vitamin B is abundant in most animal proteins. Eating meat, fish, and dairy products will keep your body well-stocked with vitamin B12. You can also go for fortified foods to meet your daily needs with a balanced diet.
Some people are at risk of vitamin B12 deficiency. This includes older adults, vegetarians, and those afflicted with gastrointestinal conditions. About 10 to 30% of adults aged above 50 find it difficult to absorb vitamin B12 because of less stomach acid.
If you have enough energy levels, taking vitamin B12 supplements won’t boost your energy. However, it’s always best to take Vitamin B when you’re experiencing energy deficiency. This is a common issue if you lessen eating foods with protein, your main fuel source.
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This nutrient is vital for your body’s hemoglobin production, found in red blood cells. Iron helps with oxygen transportation from your lungs to the rest of the body. With an iron deficiency, your red blood cells can’t carry oxygen.
Lacking iron results in anemia, leaving you fatigued and weakened. It's common to get iron-deficiency if you don’t eat enough food rich in iron. This includes meat and seafood, meaning vegan iron requirements are 1.8 times higher.
When you lose blood, you lose precious iron because over half of your body’s iron resides in your blood. If you have heavy periods or suffer from internal bleeding, you're more at risk for lower iron levels.
This natural hormone plays a huge role in sleep. Depending on the time of day and your sleeping habits, its production will fluctuate. For most, it peaks in the evening and decreases again by daylight.
If you have insomnia, it’s better to get melatonin supplements. Without enough sleep, your body feels exhausted and loses energy faster. This also applies if you have chronic fatigue syndrome.
Melatonin supplements are safe for your body if you take the right amount. You won't become dependent or suffer from withdrawal symptoms when taking melatonin.
This amino acid is a natural body chemical. You can also get them when eating protein-rich foods like eggs, chicken, and dairy products. Tyrosine is an important nutrient for making neurotransmitters.
When engaging in demanding mental and physical work, these neurotransmitters deteriorate. This will hurt your energy levels and concentration.
Most studies found that tyrosine supplements increase energy levels and alertness. It can also maintain clarity and memory if you’re sleep-deprived. However, it’s only beneficial if you’re constantly dealing with stressful situations.
5. Caffeine with L-Theanine
Caffeine is one of the most common energy boosters around. You can find this compound in tea, coffee, and energy drinks. It’s better to take it in moderation since it can make you feel irritated, nervous, and restless.
However, these side effects are preventable with L-theanine supplements.
L-theanine is an amino acid you’ll find in tea and some mushrooms. It’s a chemical that promotes relaxation without making you feel drowsy.
Several studies show that combining caffeine and L-theanine improves memory and reaction time. It decreases mental fatigue and physical tiredness. Regardless, limit your caffeine intake and stick to three to five cups of coffee each day.
Check out our take on energy drinks to learn how to break free from stimulant dependence.
This natural compound is abundant in red meat, poultry, pork, and fish. It’s a quick source of energy because it reacts with adenosine diphosphate (ADP). Creatine produces ATP, which is your energy currency.
Creatine is perfect when you need an instant energy boost for high-intensity exercises. Short sprints and weightlifting are two exercises that need this substance. It improves your bench press strength and helps in muscle mass gain.
This compound increases your energy supply to help you get through the day better. If you have better muscle strength and size, you can train harder and longer.
This nutrient works to increase your body’s nitric oxide levels. This is the compound that causes your blood vessels’ inner muscles to widen. As a result, your blood circulation gets better and faster.
It allows nutrients and oxygen to travel more efficiently to various areas of your body. When you have limited nitric oxide, you feel a lack of energy and weakness. Citrulline supplements are precursors for your body's nitric oxide.
With increased nutrients and oxygen, your body will give enough energy to work for a few more hours. It also gets rid of ammonia from your body through the urea cycle. Ammonia contributes to fatigue due to intense exercise.
CoQ10 stands for coenzyme Q10 with ubiquitous forms like ubiquinone and ubiquinol. You can find these nutrients in all your body's cells. However, they have the highest concentrations on the heart, liver, and kidneys.
Your body uses CoQ10 to make energy and protects cells from oxidative damage. When it declines, your body can’t make the energy needed to grow and maintain health.
If you feel fatigued, it might be due to a lack of CoQ10. Fish, meat, and nuts are rich in this nutrient. It's best to eat in moderation since it’s the only way to increase your CoQ10 levels significantly.
Like vitamin B12, your energy levels won’t increase if you have enough CoQ10 enzyme levels.
Use Energy Boosters Today!
These energy boosters will help remedy your low energy levels. Maintain a healthy diet and take supplements whenever it’s applicable.
While we're on the subject of energy supplements, are you looking for one today? Check out our TruLabs collection to boost your energy levels. We also have products that help with sleep and hydration.