The feeling of having the energy to carry out all the activities that we want throughout the day depends on various 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 feel that we lack spark, we can resort to a nutritional supplement. Before that, it is essential to rule out that any health problem is responsible for unexplained fatigue. Check with your family doctor if you think this may be the case.
1. 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 recover physical performance and relieve mental fatigue without causing side effects, according to a review of studies published in BMC Complementary Medicine and Therapies.
2. Vitamin B12
Lengthwise with the other B vitamins, vitamin B12 helps break down food into energy that cells can use. It is also essential for the excellent condition of the nervous system and to prevent a type of anaemia that can cause fatigue.
Bioavailable vitamin B12 is found exclusively in animal proteins, which is why vegetarians and vegans should take a weekly vitamins B12 supplement (milk and eggs contain it, but you would have to take more servings than recommended to get enough of the vitamin B12).
Melatonin is an essential hormone in the physiology of sleep. It is produced and released in the evening and cut off in the morning. Supplementing with melatonin can effectively treat insomnia and improve sleep quality, so you wake up rested and full of energy.
In people with chronic fatigue syndrome, melatonin supplements have been shown to improve focus and energy while reducing fatigue, according to research published in the European Journal of Neurology.
4. Coenzyme Q10
Coenzyme Q10 or CoQ10 occurs naturally in the body and is found in all cells, although the heart, kidneys & liver have the highest levels. Cells use CoQ10 to generate energy and protect themselves from oxidative damage.
When CoQ10 levels drop, cells can’t produce the energy they need to grow and stay healthy, contributing to fatigue.
Some foods, such as nuts, contain Q10, but it may be necessary to take a supplement to increase levels in the body, especially after a certain age. People with heart failure, type 2 diabetes, or taking statins may have low levels.
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 dietetics, such as Solaray’s Spectro Energy.
5. Beetroot Extract
Beetroot extract contains a large amount of nitrate, producing nitric oxide in the body. Nitric oxide relaxes blood vessels increases blood flow and oxygen supply. This allows the body to create 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, beet 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 your urine and stool may be staine red.