Tags: energy | fatigue | supplements

5 Supplements to Help Boost Energy and Fight Fatigue

a girl takes supplements
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By    |   Thursday, 18 July 2019 09:44 PM EDT

In an ideal world, we would obtain all the proper energy-boosting nutrients we need from the foods we eat. But in this fast-paced world, many of us don’t take the time to eat properly and or get enough rest. And even if we do consume a healthy diet, chances are we are not getting the nutrients we need from food that comes from soil depleted of its natural wealth of nutrients and from over processing. The result: Our bodies are run down.

"Supplements play a role in maintaining health vitality especially when the diet isn't balanced or consistent," Amy Shapiro, MS, RD, founder and dietitian at Real Nutrition NYC, tells Newsmax. "As an RD, I usually recommend getting nutrients from food first, but if that isn't possible, I recommend vitamins to act as a safety net."

Here are five vital fatigue-fighting supplements:

  1. Coenzyme Q10. Dr. Stephen Sinatra, a leading integrative cardiologist and author of "Reverse Heart Disease Now," tells Newsmax that CoQ10 sparks energy production in every cell of your body including your heart. "I've had patients who thought their energy decline was due old age but after taking CoQ10, they felt 10 years younger." His recommendation is at least 100 milligrams daily. If you are on statin drugs, you may want to increase this amount as your body stops making CoQ10 when on this medication. (Check with your doctor first.)
  2. Vitamin B complex. According to the International Business Times, the B vitamins band together to help fight fatigue. Vitamin B1 (thiamine), for example, improves mood and provides a sense of well-being, B2 (riboflavin) reduces oxidative stress on the body, B3 (niacin) supports brain function, B5 (pantothenic acid) also enhances the chemicals in the brain, B6 (pyridoxine) is involved in amino acid production and the creation of neurotransmitters,B7 (biotin) is essential for carbohydrate and fat metabolism, and B9 (folate) is needed for cell growth, the formation of both red and white blood cells and proper cell division. B12 (cobalamin) is vital for neurological function and is perhaps the most important of the B complex crew. For the recommended dosage, refer to the chart in this Healthline article or check with your health care professional.
  3. Zinc. This important mineral promotes healthy cell production and the synthesis of protein in the body. It is found in high concentrations in some of the most vital areas of the body such as the skin, kidneys, bones, pancreas and red and white blood cells. The recommended dietary allowance for adult men is 11 mg daily and 8 mg. for women.
  4. Iron. People who have anemia or who may be deficient in the mineral iron, often feel sluggish and weak. The body needs iron to make hemoglobin, a protein in red blood cells that transports oxygen from your lungs to the organs and tissues throughout your body. Without sufficient iron, the red blood cells can’t do their work. While the average person gets enough iron from eating lean meats and seafood, supplementation can help boost your energy. However, vegans should be especially careful as they are twice as likely to develop iron deficiency. Experts advise taking iron pills along with vitamin C to boost absorption. For adult men and women 51 years and older, the dosage is 8 mg. daily.
  5. Beetroot powder. Taking beetroot powder that contains a high amount of nitrate can boost your stamina and energy levels. Nitrate produces nitric oxide in the body which relaxes blood vessels, thereby increasing blood flow and oxygen delivery to every cell. Several studies have shown that athletes had 25% more energy and endurance after taking beetroot supplementation compared to those who took a placebo. Because it relaxes your blood vessels, taking beetroot may also help lower blood pressure. As a dietary supplement, take ½ teaspoon to 1 tablespoon daily as directed by your health care professional.

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In an ideal world, we'd obtain all the proper energy-boosting nutrients we need from the foods we eat. But in this fast-paced world, many of us don't take the time to eat properly and or get enough rest. And even if we do consume a healthy diet, chances are we are not...
energy, fatigue, supplements
Thursday, 18 July 2019 09:44 PM
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