5 Natural Energy Supplements To Fight Fatigue

Male Exercising

Get a daily energy boost with these natural energy supplements.

1. Creatine

Creatine is an organic compound which can mostly be found in muscle cells. It helps the body create Adenosine Triphosphate (ATP).

What is ATP? ATP serves as energy in cells. It helps fuel and improve exercise performance.

Meat and fish naturally contain creatine, but doctors have found the body’s average consumption and excretion are more or less equal. So taking a supplement is recommended to increase the creatine stores in the body.

Creatine is a popular supplement among athletes. Numerous studies show it’s a relatively safe supplement which helps enhance performance in the following ways:

  • Increases energy supply which allows for more intense workout sessions. Creatine supplements are known to allow you to increase the volume or time spent in training sessions.
  • Helps increase satellite cell mitotic activity. This leads to the growth and repair of muscle cells.
  • May help raise anabolic hormone levels. Anabolic hormones are growth hormones.
  • May help prevent muscle breakdown.

Aside from its skeletal and muscle benefits, creatine is also found in the brain, hinting it may have neurological benefits. It may protect against certain neurological diseases such as Alzheimer’s Disease, Parkinson’s Disease, and Huntington’s Disease.

2. Coenzyme Q10

Coenzyme Q10 (CoQ10) is an antioxidant the body creates naturally. It’s found in every cell of the body.

Cells use CoQ10 to help combat the damage caused by free radicals. It also helps cells make energy—in fact, studies show low levels of CoQ10 may contribute to fatigue.

Researchers have also found it plays an important part in improving physical performance and the immune system. Cells that play a role in the immune system require a lot of energy, so they need a lot of CoQ10 to function.

You can naturally find CoQ10 in oily fishes, liver, and whole grains, but there are also CoQ10 supplements available. In fact, one study examined the effects of taking CoQ10 supplements and the researchers found:

  • CoQ10 is a safe supplement for healthy individuals.
  • CoQ10 levels in the participants’ blood went up after two weeks of taking the supplement.
  • After taking the supplement for two weeks, participants performed better on the treadmill. They could run on the treadmill longer before they hit the point of exhaustion.

Apart from being a natural energy booster, many believe CoQ10 supplements can help promote cardiovascular health. Doctors have discovered hypertensive participants had lower blood pressure after taking CoQ10 supplements along with regular hypertensive medication.

3. Vitamin B12

Milk and Cereal

Vitamin B12 is a nutrient which serves many functions, including:

  • Forming red blood cells
  • Maintaining the health of nerves
  • Creating and regulating DNA in cells
  • Metabolizing fat and protein to create energy

The National Institutes of Health (NIH) reports a Vitamin B12 deficiency can cause:

  • Weakness
  • Weight loss
  • Tiredness
  • Megaloblastic anemia

Megaloblastic anemia is a condition which causes muscle weakness, shortness of breath, and lightheadedness. So, it’s important to get the average recommended daily amount to prevent a deficiency.

The NIH identifies groups at risk for Vitamin B12 deficiency:

  • Older adults may not be able to absorb Vitamin B12 from their diets due to a lack of hydrochloric acid in their stomachs. The NIH recommends a B12 supplement for adults over 50 years old.
  • Individuals with pernicious anemia who can’t absorb Vitamin B12 from natural sources. The NIH recommends high oral doses or shots of Vitamin B12.
  • Individuals with gastrointestinal issues—such as those who have had gastrointestinal surgery, celiac disease, or Crohn’s disease—may not be able to absorb as much Vitamin B12 as they need to.
  • Vegetarians and vegans who eat little to no animal products are at risk. Vitamin B12 naturally come from animal meat.
  • Babies breastfed by vegetarian or vegan mothers are also at risk for deficiency.

The United States Department of Agriculture (USDA) identifies natural sources of Vitamin B12:

  • Clams
  • Beef liver
  • Nutritional yeast
  • Trout
  • Salmon
  • Tuna
  • Beef
  • Haddock
  • Breakfast cereals
  • Milk

According to the NIH, maintaining a balanced diet can help ensure the adequate intake of Vitamin B12. But if individuals are unable to get the daily recommended dose for B12, supplements may be helpful.

4. Vitamin D

Vitamin D is also a nutrient. It helps the body function optimally by:

  • Playing a role in body movement. It carries messages from the brain to different parts of the body.
  • Strengthening the immune system by fighting off viruses and bacteria
  • Maintaining bone health by helping the body absorb calcium

Several studies show Vitamin D deficiency is often associated with:

  • Fatigue
  • Headaches
  • Muscle and skeletal pain and weakness
  • Depression
  • A decline in cognitive performance

In light of these findings, researchers wanted to find out the effect of Vitamin D3 on fatigue. The researchers gave 60 participants an oral dose of Vitamin D and measured their fatigue levels four weeks after taking the supplement.

Compared to individuals who were given a placebo, those who took the Vitamin D supplement experienced less fatigue. The results show that Vitamin D supplements may have an energy-boosting effect on healthy men and women.

5. Green Tea Extract

Green Tea

Green tea is a popular tea variant that originates from East Asian countries. It comes from the Camellia sinensis L plant and it’s rich in caffeine and catechins.

What are catechins? They’re a type of polyphenol with antioxidant properties.

Studies show both caffeine and catechins play an important role in the body’s energy mechanisms. Various studies also show that green tea extract can increase fat oxidation.

Fat oxidation is a process where fatty acids are used to create ATP. The more ATP you have, the more energy you have to expend.

Green tea leaves can be steeped in hot water and enjoyed as a beverage. But if you’re not a tea person, green tea extract is a popular ingredient in supplements.

Fatigue can be caused by a variety of factors. It may be a symptom of a medical problem or it might be the result of unhealthy lifestyle choices.

Regardless of the cause, everyone needs an energy boost every now and then. If you’re not sure you’re getting all the energy-boosting nutrients you need from your diet, you may want to consider a natural supplement for energy to fill in your nutritional gaps.

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