VITAMINS AND SUPPLEMENTS

This article also originally appears on fitnessrepublic.com​

 

Your energy levels can greatly reduce as you age, especially if you are not consuming a healthy and balanced diet. Fortunately, there are plenty of things you can do to maintain your energy levels from getting enough sleep and eating a balanced diet to taking high potency liquid herbal and vitamins supplements.

 

These are a few vitamins and supplements that may help you get an energy boost when you need it the most.

1. Vitamin B12

Vitamin B12 is one of the most important vitamins. It directly helps in breaking down the food you eat into energy molecules which can be easily used by your cells. It also plays a major role in keeping your blood and nerve cells healthy so that you don’t contract a special type of anemia in which you may feel weak and tired.

 

Vitamin B12 is abundantly found in various animal proteins, such as fish, meat, and dairy products. There are many foods that also come fortified with B12 so that you get to meet your daily requirements with a balanced diet. Most Americans consuming these foods are not at a risk of deficiency.

 

However, you should try a high potency liquid herbal and vitamins supplements containing B12 if you believe your diet doesn’t contain adequate levels.

1. Rhodiola Rosea

This is an herb that is native to cold and mountainous regions. Rhodiola rosea is widely used to help the body cope with stress and enhance its ability to deal with fatigue in a better way.

 

Researchers combined the results of 11 different studies in one study to analyze and examine the effects of this herb on mental and physical fatigue in over 500 people. The results concluded that 8 out of 11 times Rhodiola rosea enhanced physical performance and eased mental fatigue.

1. Creatine

Creatine is a protein compound naturally occurring in pork, red meat, poultry, and fish. It is a great source of quick energy for the body. The human body uses Adenosine Triphosphate (ATP) as energy currency.

 

ATP loses its phosphate group and becomes Adenosine Diphosphate (ADP) when the body uses the molecules for energy. Creatine helps by lending phosphate to ADP so that it can again become ATP.

You could keep up your energy levels throughout the day with the help of high potency liquid herbal and vitamins supplements containing creatine. A study analyzing 53 other studies involving creatine supplements found that the compound helped in improving bench press strength by up to 5%.

This is equal to a 10-pound increase in muscle bulk for someone benching 200 pounds.

1. CoQ10

Coenzyme Q10 or CoQ10 is created naturally by the human body. It is available in various forms, like ubiquinol and ubiquinone. This enzyme is ubiquitous in the human body and is found in all cells. However, kidneys, heart, and liver have the highest CoQ10 levels.

 

CoQ10 helps cells in making energy and protecting themselves from any oxidative damage. Your cells may not find the energy required to stay healthy and grow when CoQ10 levels decline. This may indirectly contribute to tiredness and fatigue.

 

CoQ10 is available in meat, nuts, and fish. However, the amount is not enough to significantly improve CoQ10 levels in your body. You should consider taking high potency liquid herbal and vitamins supplements containing CoQ10 to reduce fatigue and cell damage.

 

CoQ10 levels naturally decrease as you age. The decline may be quicker in people with certain cancers, heart damage, and type-2 diabetes. It is also found to decline in people taking statins, a type of medication used for lowering blood cholesterol levels.

1. Ashwagandha

Indian Ayurveda describes Ashwagandha as one of the most potent and important herbs. This herb has been part of the oldest medicinal systems throughout the world. It is believed to improve energy levels by enhancing the body’s strength and resilience to mental and physical stress.

 

People who were given Ashwagandha in a study showed significant recovery from stress and anxiety as compared to a placebo. They also showed 28% reduction in cortisol levels that is released by the body in response to stress.

 

Ashwagandha has been shown to alleviate fatigue as a result of physical exercise. In a study comprising of elite cyclists, it was seen that Ashwagandha could help the cyclists keep up their energy levels 7% longer as compared to a placebo.

1. Iron

Your body makes use of iron to manufacture a protein called hemoglobin. This protein is present in red blood cells and is responsible for transporting oxygen to all the tissues and organs throughout the body.

 

Red blood cells are unable to carry oxygen to all parts of the body without adequate iron levels. This causes iron deficiency anemia which can make you feel weak and fatigued.

 

Iron poor diet, blood loss, and pregnancy are the major causes of iron deficiency anemia. It is important to have a balanced diet including meat and seafood. If you are a vegan you would need to consume at least 1.8 times more iron than people eating meat.

 

Generally, in blood loss and pregnancy, iron supplements are required to correct the deficiency and improve physical health. It is important that you consult with a doctor before taking iron supplements since there are several health risks associated with high iron levels.

1. Citrulline

Citrulline was first isolated from watermelon which is called Citrullus vulgaris in Latin. The compound is responsible for increasing the levels of nitric oxide in the body which acts as a vasodilator. It helps in improving blood circulation by causing blood vessels to widen.

Oxygen and nutrient rich blood is able to travel to all areas of your body in a better way with this compound. Lack of energy and physical weakness may occur when nitric oxide production is limited in the body.

 

Citrulline supplements can aid energy levels by increasing nitric oxide levels in the body, which helps in improving the transportation of oxygen and nutrient rich blood. Citrulline plays an important role in urea cycle as well.

 

It helps eliminate excess ammonia from the body which is known to be a major contributor to physical weakness and fatigue after intense exercise.