The heat wave hitting much of the country can be serious energy sapper. But the same goes for a host of other culprits, for lack of sleep and poor diet for depressionanemia, stressthyroid issues, and even lack of exercise. And sometimes, caffeine just doesn’t do the trick (not to mention the fact that drink too much may cause adverse effects ranging from increased heart rate to dizziness and anxiety).
So what about vitamins and supplements to help boost your energy? There are a few that experts swear by.
But first, a few caveats.
“If someone is suffering from a lack of energy, my first response would be to recommend a series of tests before considering supplements,” Dr. Elizabeth Sharp, internist and medical director of Health meets wellness in New York, says Fortune“It is essential to screen for vitamin deficiencies, such as vitamin D and vitamin B12, especially in vegetarians. Additionally, I would look for thyroid disorders if other symptoms suggest such a condition, and I would also rule out anemia and iron deficiency. It is important to accurately identify the underlying cause to ensure appropriate and effective treatment. »
Once you’ve determined they’re appropriate, she advises, be careful with your purchase. “Be wary of dietary supplements that are much cheaper than others or that seem like a good deal,” Jolene Brightennaturopathic endocrinologist and author of Is this normal?he warns. “Often, these products use poor quality ingredients and, in some cases, because they are not regulated, they do not contain the ingredients listed on the label.”
To avoid such risks, suggests Cathi DennehyPharmD, supplement researcher, and professor at the University of California, San Francisco, start by talking to your healthcare provider or a registered dietitian who is knowledgeable about supplements. Then, when you’re ready to buy, be sure to do some research, especially on the brand.
Consumers may wish to consult the National Institutes of Health (Office of Dietary Supplements)) as well as subscription sources, such as Consumer Labwhich charges a fee to access the results of its tests, which examine everything from potential contaminants to verifying the content of a dietary supplement. “I get asked quite often, ‘Is the brand I’m taking a good brand?’” says Dennehy, who cites these sources for answers.
Finally, she says, when deciding which vitamins and supplements might help with energy, “Here’s my take: If you’re deficient, then correction may be helpful. But if you’re not deficient, it’s probably not going to be helpful.”
That said, here are four favorites to consider.
1. Vitamin B12
A nutrient that helps keep our body’s blood and nerve cells healthy and while helping to make DNA, the genetic material in all our cells, vitamin B12 also helps prevent megaloblastic anemia, a blood disorder that makes people tired and weak, according to the NIH Office of Dietary Supplements. This is why it is often a solid reference for people lacking energy, provided there is evidence of a deficiency.
“We know that certain vitamins are more likely to be associated with deficiency in the general population. And about 15% of the population is deficient in B-12. So that’s something you could test,” says Dennehy. She adds that certain populations are more likely to be deficient, including vegans, because B-12 is bound to animal proteins found in foods; people with an autoimmune disease called pernicious anemiawho are unable to absorb the vitamin; and people who take a lot of over-the-counter stomach acid reducers, such as famotidinebecause they don’t have the stomach acid needed to release B-12 from animal proteins.
But, Brighten warns, “Be careful taking them in the late afternoon or evening, as they may interfere with sleep in some people.”
And, again, Dennehy says, “the only reason it would improve energy is if you’re correcting a deficiency.”
2. Vitamin D
According to Cleveland Clinicsome of the main symptoms of vitamin D deficiency in adults are fatigue, muscle weakness, and low mood, which can lead to feelings of depression and exhaustion. So, does it make sense that a vitamin supplement can add a little pep to your step?
It’s possible. A study published in the journal Medicine compared the results of two groups suffering from fatigue and vitamin D deficiency, one of which received vitamin D supplementsthe other a placebo. In just four weeks, the group given vitamin D experienced significant improvements in their energy levels.
“It’s very difficult to get the vitamin D you need from your diet; oily fish and fortified dairy products are the only significant sources,” notes one Harvard Newsletter on supplements. “So supplements make sense for most adults.
“Vitamin D is beneficial during the winter,” says Sharp, “with a daily intake of 1,000 to 2,000 IU being safe for most people. Brighten adds that “it’s also important to get enough sun exposure” and suggests testing vitamin D levels to determine what you need.
3. Creatine
Creatine is a compound made in the liver, kidneys, and pancreas and found naturally in foods such as red meat and fish. It is primarily stored in your muscles as phosphocreatine, which is “the initial energy source for all exercise and the preferred source for ‘explosive’ movements such as heavy lifting, jumping, and short sprints. As such, creatine monohydrate supplements are widely used to increase strength performance,” according to the Department of Defense Dietary Supplement Resource.
And unlike other supplements, Dennehy says, “this one actually has decent evidence to be beneficial for someone doing, say, high-intensity exercise.” » International Society of Sports Nutritionshe adds, has a favorable position on creatine, just like Natural Medicines Database. “This appears to improve maximal output from intense exercise.” Creatine, available in powder, capsule or gummy form, therefore makes sense, she says, “if you do a lot of intense sporting activities.”
Brighten agrees, noting, “Creatine is a very well-studied supplement that offers benefits for both brain and muscle health. Plus, it can help your cells generate a molecule called ATPwhich is often referred to as the cell’s energy currency. Creatine can help enhance your workouts, which can help you feel more energized and sleep better.
4. Iron
“Again, this would make sense if you are iron deficient“, said Dennehy. “And as the World Health Organization “Iron deficiency is common worldwide. About 30% of the world’s population has a more severe form of iron deficiency anemia, and we know that iron deficiency anemia can cause fatigue, weakness, and decreased immunity. So that’s where you need to get your type of lab tests done.”
Because excess iron, on the other hand, can be toxic to the body, she says.
Brighten adds: “Aside from patients who menstruate regularly, are pregnant, or have confirmed iron deficiency anemia, we generally do not recommend iron supplementation because it can have negative effects on your health. »
“It can cause gastrointestinal problems if it’s not necessary,” Sharp warns.
Honorable mentions
Finally, two bonus extras to consider include beetroot powderwhich, according to Brighten, “is high in nitrates, which the body converts to nitric oxide, leading to increased blood flow and oxygen delivery to your tissues, which can result in more energy,” and magnesium. She says, “It’s a mineral that many people benefit from and can help improve energy levels by improving sleep. Additionally, magnesium is necessary for the metabolism of food, which allows us to obtain energy, and for the regulation of our blood sugar, which helps us maintain our energy.
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