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The feeling of having energy to carry out with ease all the activities we want throughout the day depends on a variety of factors. It is necessary to eat well, sleep and rest, enjoy emotional balance and maintain an orderly and clear mind. But if we believe that we are doing everything right and still we feel that we lack spark we can resort to a nutritional supplement. Before that, it is important to rule out that any health problem is responsible for inexplicable tiredness. Check with your doctor if you think this may be the case.
1. Coenzyme Q10
Coenzyme Q10 or CoQ10 occurs naturally in the body and is found in all cells, although the heart, kidneys, and liver have the highest levels. Cells use CoQ10 to generate energy and protect against oxidative damage.
When CoQ10 levels drop, cells can’t produce the energy they need to grow and stay healthy, which can contribute to fatigue.
Some foods, such as nuts, contain Q10, but it may be necessary to take a supplement to increase the levels in the body, especially after a certain age. People with heart failure, type 2 diabetes, or taking statins may have low levels.
Dr. Andrew Weil, an expert in integrative medicine, recommends taking a supplement of 90 to 120 mg of CoQ10. It can be found in supplements for sale in pharmacies and herbal diets, such as Spectro Energy, from Solaray.
2.Rhodiola rosea
It is a herb that grows in certain cold and mountainous regions. It is widely used as an adaptogen, that is, as a natural agent that improves the body’s ability to cope with stress. Rhodiola can improve physical performance and relieve mental fatigue without causing side effects, according to a review of studies published in BMC Complementary Medicine and Therapies.
3. Vitamin B12
Along with the other B vitamins, vitamin B12 helps transform food into energy that cells can use. It is also essential for the good condition of the nervous system and to prevent a type of anemia that can cause fatigue.
Bioavailable vitamin B12 is found exclusively in animal protein, so vegetarians and vegans should take a weekly supplement of vitamin B12 (milk and eggs contain it, but you would have to take more servings than recommended to get enough vitamin B12).
3. Melatonin
Melatonin is an essential hormone in the physiology of sleep. It is produced and released at dusk and cut in the morning. Supplementing with melatonin may be an effective way to treat insomnia and improve sleep quality to wake up rested and full of energy.
In people with chronic fatigue syndrome, melatonin supplementation has been shown to improve concentration and energy while reducing fatigue, according to research published in the European Journal of Neurology.
4. Beet Extract
Beet extract contains a large amount of nitrate, which produces nitric oxide in the body. Nitric oxide relaxes blood vessels, increases blood flow and oxygen supply. This allows the body to produce energy more efficiently, especially when exercising. That is why some studies (like this one and this one) indicate that athletes can improve their performance thanks to this supplement.
On the other hand, beetroot supplementation can also lower high blood pressure, according to studies such as the one published in the American Journal of Physiology-Regulatory, Integrative and Comparative Physiology.
If you take this supplement, be aware that urine and feces may be stained red.
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