Whether you are an active person or you are simply trying to reduce fatigue, supplements are a great way to boost your energy and performance. These supplements work by helping your body release energy and nutrients. They also help you relax and sleep better.
Caffeine
Using caffeine supplements for fatigue is a good way to boost your energy levels and stay alert. However, you must know that caffeine has some side effects. You may experience jitters, headaches, and high blood pressure. You also need to be aware of caffeine’s relationship with certain medications.
Luckily, there are other options available. Plant-based energy supplements can boost your performance without the negative side effects.
The best energy supplements will increase your focus and eliminate your fatigue. You should talk to your physician before taking any supplements. You should also consult a registered dietitian. A balanced diet will help you keep your energy level at a high level.
The main mechanism of caffeine is by blocking the action of adenosine receptors. This action may affect neurotransmitter release, motor firing rate, and dopamine. This is one of the reasons why caffeine can enhance physical strength.
Some studies have found that caffeine can also alleviate tension headaches and migraines. It also improves endurance and exercise performance.
The amount of caffeine required to have these effects varies with the size of the person. For example, it is safe for most adults to have 400 milligrams of caffeine a day. This is the equivalent of a few cups of coffee. If you are pregnant, you should not consume more than 300 milligrams of caffeine a day.
While caffeine can offer temporary energy boosts, it is best to take the time to plan out a diet that will support your energy needs. You may also consider a supplement that has complementary ingredients that will offset the effects of caffeine.
L-theanine
Whether you are suffering from stress or fatigue, L-theanine supplements can help you feel more relaxed and alert. They can also reduce anxiety. But before you decide to take them, it’s important to check with your doctor and make sure the supplements won’t interact negatively with your medications.
L-theanine is found naturally in green tea and black tea. It’s an antioxidant that helps calm a stressed mind. It lowers the release of “excitatory” brain chemicals, like dopamine and GABA. It’s also thought to protect your brain cells from age-related damage.
L-theanine can help people who experience anxiety in social situations. It is also useful for people who find it difficult to concentrate. In a study published in the Journal of Clinical Psychiatry, it was found that L-theanine can reduce symptoms of anxiety.
In addition, L-theanine and caffeine work together to promote focus and reduce impulsivity. This combination is helpful for anyone who needs a boost of energy to complete a demanding task.
In a double-blind study, 132 subjects aged 21 to 65 were given green tea extract or placebo. The green tea group showed higher fat loss induced by exercise, lower triglyceride levels, and lower free fatty acid levels.
Similarly, in a study conducted on children with ADHD, the L-theanine and caffeine combination helped improve overall cognitive performance. It was also found that the participants in the L-theanine and caffeine group had reduced wandering thoughts during tasks.
Co-Q10
Several studies have suggested that Co-Q10 supplements may help to alleviate fatigue. They are also associated with a decrease in migraine frequency. But, these effects are not yet fully understood. In addition to its role in cellular energy production, CoQ10 has been shown to protect the central and peripheral nervous systems. Moreover, its antioxidant properties may help prevent some chronic diseases.
Using data from previous studies, we performed a meta-analysis of CoQ10 trials to evaluate the effects of this supplement on fatigue. The study included a total of 1,126 subjects. The average age of the participants was 49 years.
The results showed that CoQ10 supplementation produced reductions in fatigue scores in both healthy and diseased patients. Interestingly, the effect of CoQ10 was not correlated with the disease, dose, or formulation. Nevertheless, the intervention was safe and had a positive impact on fatigue. The primary outcomes were evaluated in fatigue assessment and a fatigue-related quality of life (HRQoL).
Secondary outcomes include heart rate variability (HRV), autonomic function, sleep disruption, and fatigue perception. HRV will be evaluated through a 36-item Short Form Health Survey, and the quality of sleep will be assessed through a mobile device coupled to an H7 thoracic belt.
The CoQ10 trials were conducted in the United States and United Kingdom. The studies ranged in duration from four to 24 weeks. The doses of CoQ10 used varied from 60 to 500 mg daily.
Ginseng
Several studies have been conducted to test the effectiveness of ginseng supplements on fatigue. In some cases, these supplements have shown to increase physical performance and reduce mental fatigue. These benefits can be attributed to the antioxidant properties of ginseng, which combat the underlying causes of fatigue.
A recent study was conducted to evaluate the effects of a combination of vitamins and minerals on fatigue. This study was published in PLoS One.
The researchers divided a group of 364 cancer patients into two groups. The first group took 2,000 mg of Wisconsin ginseng daily for eight weeks. The other group took placebo capsules.
All of the participants experienced a decrease in their fatigue levels. Both groups started with a baseline average score of around 40. The fatigue was measured using the Visual Analogue Scale. The scores ranged from zero to ten, with zero being no fatigue at all and ten being unbearable fatigue.
Those who took ginseng showed significant reductions in physical and mental fatigue. This effect was also accompanied by a decrease in oxidative stress, which was determined by blood tests.
In addition, this study found that ginseng had a positive effect on fatigue-related cognition. It is believed that ginseng can increase energy production in the brain, thus improving memory and other cognitive processes.
A number of randomized controlled trials (RCTs) have been conducted to test the effectiveness of a variety of ginseng supplements on physical and mental fatigue. A fixed-effect meta-analysis of four RCTs confirmed that ginseng supplements had a statistically significant effect on fatigue reduction.
Magnesium
Getting enough magnesium in your diet can be a challenge. It’s a mineral that’s essential for maintaining a healthy metabolism, nerve transmission, and energy production. Taking a supplement can help replenish your body’s supply.
Studies have shown that magnesium may increase your GABA, the neurotransmitter associated with calming your brain. It may also improve your sleep, which is a major component of your overall health.
A 15-year study found that magnesium decreased the risk of metabolic syndrome. It also improved insulin sensitivity, a factor in preventing type 2 diabetes.
A magnesium supplement may be the best way to boost your energy. This mineral is crucial to the functioning of your muscles, which can help you stay limber and prevent muscle cramps.
Magnesium supplements can be found in capsules, pills, and powders. They’re available in drugstores and online. It’s important to remember to buy a quality product that’s free from additives and fillers.
According to the National Sleep Foundation, magnesium is important for promoting sleep. However, the effects of this mineral vary based on your body and your diet. You should consult your doctor before starting a magnesium supplement.
You can also boost your energy levels with a magnesium-rich diet. Some foods with high magnesium content include spinach, nuts, and green leafy vegetables. You’ll also want to make sure you get some exercise, which can also help with circulation.
You may also want to consider a magnesium supplement to reduce the chances of experiencing excessive tiredness. It’s best to take a magnesium supplement at the same time each night.
CBD
Taking CBD supplements can help you fight fatigue. It may even improve your sleep. However, there are a few things you need to know before you start. The dosage and type of cbd you use will impact the way you feel.
Having a healthy diet will help you maintain your energy level. It is also important to get plenty of water. This will keep every cell in your body hydrated. Drinking water will also help your body absorb cbd more quickly.
If you are feeling tired, you should take a quick five or twenty minute nap. This will improve your focus and mental clarity. You can also use a cbd tincture to increase your energy.
Keeping your stress levels under control can also be an important factor in fighting fatigue. When you have high levels of cortisol, you will be more likely to experience mental and physical fatigue. It can also cause depression. This is why it is important to find ways to reduce your stress.
Chronic pain can also cause fatigue. The pain will often interfere with your memory and concentration. The good news is that CBD can alleviate pain by reducing inflammation.
Another way to improve your energy level is by taking vitamin B12. This is an essential form of sunshine. It will also boost your mood. In addition, a lot of fruits and vegetables contain vitamins and nutrients that can help you stay healthy.