The heatwave that’s currently gripping much of the country can cause a serious energy drain, but so can a host of other factors, from lack of sleep and poor diet to depression, anemia, stress, thyroid problems and even lack of exercise. And sometimes caffeine just doesn’t cut it (not to mention the many negative effects, from increased heart rate to dizziness and anxiety if you drink too much).
So what about vitamins and supplements that can help boost your energy? Here are some that experts recommend.
But first, a few caveats.
“When someone is struggling with low energy, my first response is to recommend a series of tests before considering supplements,” says Dr. Elizabeth Sharp, a physician and medical director at Health Meets Wellness in New York City. luck“It is important to test for vitamin deficiencies, especially for vegetarians, such as vitamin D and vitamin B12. In addition, test for thyroid disease if other symptoms suggest this, and rule out anaemia and iron deficiency. Accurately identifying the underlying cause is important so that appropriate and effective treatment can be administered.”
Once you’ve determined it’s right for you, she says it’s important to be careful when purchasing. “Be wary of products that are much cheaper than other supplements or that seem like a bargain,” says naturopathic endocrinologist and author Is this normal?“Often these products contain poor quality ingredients and are unregulated, so they may not actually contain what’s listed on the label.”
To avoid these risks, Cathy Dennehy, PharmD, dietary supplement researcher, and professor at the University of California, San Francisco, recommends talking to a health care professional or registered dietitian who is knowledgeable about supplements first, and then doing your research, especially on brands, when you’re ready to buy.
Consumers may wish to consult the National Institutes of Health. [Office of Dietary Supplements] There are also subscription-based sources, such as Consumer Labs, which charge for access to test results that test for everything from possible contaminants to whether a supplement contains what’s advertised. “A question I get pretty often is, ‘Is this brand I’m taking a good brand?'” Dennehy says, pointing to these sources for answers:
Finally, when it comes to deciding which vitamins and supplements will help you get more energy, she says, “Here’s my take: Filling in the vitamins and supplements you’re deficient in may help, but filling in the vitamins and supplements you’re not deficient in likely won’t help you.”
With that being said, here are four of our favorites for you to consider.
1. Vitamin B12
According to the NIH Office of Dietary Supplements, vitamin B12 is a nutrient that keeps blood and nerve cells healthy, helps make DNA, the genetic material in all cells, and helps prevent megaloblastic anemia, a blood disorder that can cause fatigue and weakness. So, as long as there are signs of a deficiency, vitamin B12 is a go-to for anyone lacking energy.
“There are a few vitamins that we know are prone to deficiencies in the general population. About 15 percent of the population is deficient in vitamin B-12, so it’s something we can test for,” Dennehy says, adding that certain populations are prone to deficiencies. These include vegans, whose vitamin B-12 is bound to animal protein in their food, people with an autoimmune disease called pernicious anemia who can’t absorb the vitamin, and people who take large amounts of over-the-counter stomach acid suppressants like famotidine because they don’t have the stomach acid to release vitamin B-12 from animal protein.
However, Brighton warns, “Use caution if taking these in the late afternoon or early evening as they may disrupt sleep for some people.”
And again, Dennehy says, “The only time energy is going to improve is if you’re making up for a deficit.”
2. Vitamin D
According to the Cleveland Clinic, the main symptoms of vitamin D deficiency in adults include fatigue, weakness and low mood, which can leave you feeling down and worn out. So does it make sense that supplementing with the vitamin would give you more energy?
Yes, it may. A study published in the journal Neurology compared the outcomes of two groups of people with fatigue and vitamin D deficiency. One group was given a vitamin D supplement, while the other group was given a placebo. After just four weeks, the group given vitamin D saw significant improvements in their energy levels.
“It’s very difficult to get all the vitamin D we need from our diet; the only significant sources are oily fish and fortified dairy products,” says a Harvard newsletter on supplements. “So for most adults, supplements make sense.”
“Vitamin D is beneficial in the winter,” says Sharp. “For most people, 1,000 to 2,000 IU per day is safe.” Brighton adds that “getting enough sunlight is also important,” and suggests getting your vitamin D levels tested to determine how much 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. Creatine is stored in muscles primarily in the form of creatine phosphate, which “is the primary source of energy for any exercise and is the preferred energy source for ‘explosive’ movements such as heavy lifting, jumping, and sprinting. As such, creatine monohydrate supplements are widely used to enhance strength performance,” according to the Department of Defense Dietary Supplement Resources.
And unlike other supplements, “there’s good evidence that this supplement is beneficial for people who, for example, engage in high-intensity exercise,” Dennehy says. Both the International Society of Sports Nutrition and the Natural Medicine Database have taken favorable stances on creatine, she adds. “Creatine appears to improve maximal-intensity exercise output.” That’s why creatine, which is available in powder, capsule, and gummy form, “makes sense for people who engage in frequent, high-intensity exercise,” she says.
Brighton agrees, saying: “Creatine is a well-studied supplement with positive effects on both brain and muscle health. In addition, creatine helps cells produce a molecule called ATP, which is also known as the energy currency of the cell. Creatine can help you train better, which in turn can lead to more energy and better sleep.”
Four. iron
“If you’re iron deficient, that’s no surprise,” Dennehy says. “As the World Health Organization points out, iron deficiency is common around the world. Around 30% of people worldwide have the more severe form of iron deficiency anemia. Iron deficiency anemia is known to cause fatigue, lethargy, weakness and a weakened immune system, so it’s a good idea to get tested like this.”
On the other hand, too much iron can be toxic to the body, she says.
Brighton added: “Unless a patient is menstruating regularly, pregnant, or has confirmed iron deficiency anemia, iron supplementation is not generally recommended due to the potential adverse health effects.”
“It can cause gastrointestinal issues if not necessary,” Sharp warns.
Honorable Mention
Finally, two bonus supplements to consider are: Beetroot Powder“They’re rich in nitrates, which the body converts into nitric oxide, increasing blood flow, delivering oxygen to tissues and producing more energy,” Brighton said. magnesium“Magnesium is a mineral that many people can benefit from and helps boost energy levels by improving sleep. Additionally, magnesium is needed to metabolize food, which gives you energy, and to regulate blood sugar levels to maintain energy,” she says.
More about supplements:
