Lack of energy, fatigue and reduced work capacity are very common companions of modern man. Weakness and fatigue can occur due to improper nutrition, insufficient sleep, a busy lifestyle, stress or lack of rest, which in the long run often affects various health problems. If you feel even slight fatigue, it is important not to delay and visit your family doctor. Lack of energy can be associated with various diseases and health problems, such as insufficient or overactive thyroid gland, hormonal imbalance, heart and circulatory diseases, anemia, chronic inflammation...Skaityti daugiau
Lack of energy, fatigue and reduced work capacity are very common companions of modern man. Weakness and fatigue can occur due to improper nutrition, insufficient sleep, a busy lifestyle, stress or lack of rest, which in the long run often affects various health problems. If you feel even slight fatigue, it is important not to delay and visit your family doctor. Lack of energy can be associated with various diseases and health problems, such as insufficient or overactive thyroid gland, hormonal imbalance, heart and circulatory diseases, anemia, chronic inflammation, diabetes or others. In very often cases, the body simply lacks certain vitamins, such as B12, D, magnesium or iron. After conducting detailed blood tests, it is possible to decide on the need for treatment and see what exactly the body is missing and then start taking important food supplements for energy .
What are the signs of lack of energy?
Lack of energy can manifest itself in various ways, depending on the cause and the state of the body. The most common symptoms that indicate that the body lacks energy are:
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Constant fatigue, weakness, lethargy
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Headache and/or dizziness
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Decreased stamina
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Difficulty concentrating
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Irritability and mood swings
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Increased stress
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Lack of motivation
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Insomnia at night or constant sleepiness during the day
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Decreased appetite or, conversely, episodes of overeating
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Digestive problems
What foods help you feel refreshed?
Proper nutrition is one of the most important factors that help maintain the body's energy level. A balanced diet is inseparable from healthy carbohydrates (whole grains, oats, buckwheat, brown rice), proteins (meat, fish, eggs, dairy products, legumes), healthy fats (avocado, olive oil, nuts) and fiber (fruit, vegetables, seeds). A balanced diet plate looks like this: vegetables and fruits make up half of it, proteins and grains - a quarter of the plate, and healthy fats and drinks are additional components. A healthy diet can help you not only feel better and more energetic, but also get rid of body fat and strengthen muscles, which is especially important for people who exercise.
Why are nutritional supplements needed for energy ?
Although the aforementioned foods can provide more vitality and help prevent fatigue, even a carefully balanced diet will not always guarantee that the body will receive all the necessary substances. Modern research shows that increasing air pollution, deteriorating soil conditions, food processing technologies and other factors contribute to the fact that it is becoming almost impossible to obtain all the substances important for the body with food, which is why many are recommended to responsibly use food supplements for energy .
It is important to emphasize that when choosing food supplements, it is better not to buy complex products with a large number of ingredients, but only those vitamins that the body is really lacking. In this way, the vitamins chosen for energy will be truly effective, because the amount of substances they contain will be sufficient. Purposefully selected food supplements and their use according to the recommendations of a doctor or manufacturer will help to safely and effectively replenish the body's reserves and thus ensure excellent well-being and energy in daily activities.
Which food supplements provide the most energy?
B vitamins are involved in the metabolism of nutrients and the release of energy. It is useful to have a laboratory test to see if you are deficient in these vitamins. Fatigue is often felt in cases of vitamin B12 deficiency, but if you are getting enough B vitamins from your diet, taking these supplements is unlikely to have much effect. People who like energy drinks should be especially wary. These drinks are rich in B vitamins, sometimes exceeding safe levels, and they also contain caffeine, which does not provide energy in itself, but has a stimulating effect, so it may seem like more energy is coming. And for some, it can even have the opposite effect – just as energy rises suddenly, it quickly disappears and causes drowsiness. It is also not recommended to drink energy drinks because they can increase blood pressure or even damage the kidneys and liver.
Vitamin C is very important not only for the immune system, but also for energy production. It is not a direct source of energy, but it plays an important role in the body's metabolic processes. Vitamin C helps reduce fatigue, allows for better absorption of iron, supports adrenal function and protects cells from oxidative stress. This vitamin is water-soluble and its excess is eliminated in the urine. The most important thing is not to take excessive doses of it (more than 2000 mg per day), as side effects such as digestive disorders, nausea or even the risk of kidney stones may occur.
Magnesium is also a very important trace element when it comes to energy metabolism. Magnesium deficiency can cause fatigue and poor sleep quality.
Selenium is an essential mineral that has antioxidant properties and helps fight oxidative stress in the body, which often leads to feelings of fatigue. This mineral is also involved in the regulation of thyroid function, immune system function and may help maintain energy levels. Selenium deficiency can be associated with fatigue, weakness and decreased performance.
Iron is a key trace element in the human body. It is involved in the production of red blood cells (erythrocytes). Erythrocytes contain hemoglobin, which is responsible for supplying oxygen to every cell in the body. With iron deficiency, cells begin to lack oxygen, fatigue begins to occur, and anemia develops. Food supplements helps combat this. Interestingly, these supplements are also very effective for women who are not diagnosed with anemia but who suffer from fatigue due to low ferritin (iron stores in the body). Iron supplements can help successfully rebuild iron stores.
Other supplements that may help with fatigue:
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Curcumin (from turmeric): May help reduce fatigue in older adults.
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Cocoa flavanols: One study found that they helped improve health and reduce fatigue in the short term, but did not affect other cognitive or physical functions.
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Melatonin or other sleep supplements. May be helpful for people whose fatigue is caused by sleep problems. If you take high doses of vitamin D, it can reduce natural melatonin production.
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Ginseng. A popular energy-boosting supplement that may help reduce fatigue in healthy individuals. Ginseng is also beneficial for cancer patients.
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Energy bars. A good source of energy for those who haven't had time to eat on time, but these bars need to be chosen very carefully, as some are high in sugar or sweeteners that irritate the digestive tract.
Energy supplements that may reduce fatigue in specific health conditions:
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Coenzyme Q10 (CoQ10). Involved in cellular energy production and may reduce fatigue in people with heart failure. CoQ10 may also increase feelings of vitality in older adults. It is important to note that taking this supplement in the evening may cause insomnia in some people.
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Ashwagandha: May help reduce fatigue in middle-aged individuals who suffer from moderate to severe anxiety.
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American ginseng: May help increase energy levels in cancer patients who experience severe fatigue.
Which vitamins are best for energy based on gender, age, and lifestyle?
For women, the following vitamins are especially important for energy : B12, folic acid (vitamin B9), C, D and, if necessary, iron supplements. For men, the following supplements are recommended: B6, B12, C and D. Athletes can choose creatine, BCAA (branched-chain amino acids), coenzyme Q10 and B vitamins. Seniors often lack various nutrients, so it is useful for them to additionally take: magnesium, vitamin D, B12 and coenzyme Q10. It is also recommended for everyone without exception to take Omega-3 fatty acids. Before taking food supplements, consult your doctor.
How and when is it best to take energy supplements ?
Most energy supplements are recommended to be taken in the morning, as they are better absorbed and allow you to start the day feeling refreshed. It is best to take them with or immediately after a meal. Only magnesium is usually recommended to be taken in the evening, as it helps you relax and get quality sleep, so you feel more energetic the next day. Some vitamins, such as C, can cause discomfort if you take it on an empty stomach. For athletes, some supplements are recommended to be taken 30 minutes before training, as they provide energy and reduce muscle fatigue, while some are better taken after training to facilitate recovery. And, remember that regularity is very important when taking energy supplements - try to take them at the same time every day to really feel the positive effect. Before starting to take any vitamins for energy , consult your doctor and follow the recommended doses on the supplement labels, unless your doctor has instructed you otherwise. Remember that a dietary supplement is not a substitute for food, and excessive doses may cause unwanted side effects.
How do I know if the energy supplements I use are right for me?
When choosing energy supplements , as with all supplements, check whether they have a GMP (Good Manufacturing Practice) certificate and whether the raw materials of the supplements are certified in European countries with a strong quality regulation system. Find out more about the manufacturer of the dietary supplement you are interested in and choose only those products whose production is regulated and meets the highest quality requirements, based on GMP.
To make sure that the energy supplements you choose are really working, monitor how you feel: do you feel your energy levels have increased? Has fatigue decreased? Evaluate any changes, both positive and negative. The effects of dietary supplements may not be felt immediately, but after a few weeks or months you should notice an improvement in your health. If you experience unwanted symptoms (nausea, headache, stomach pain) or have an allergic reaction while taking the supplements, this may be a sign that the dietary supplements you have chosen are not right for you.
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