With the current heat wave affecting much of the country, many are feeling drained. But low energy can also stem from factors like poor sleep, diet, stress, anemia, thyroid issues, depression, and lack of exercise.
While caffeine is a common go-to, its overuse can lead to negative effects like increased heart rate and anxiety.
So, what about vitamins and supplements for an energy boost? Here are some expert recommendations.
Before You Begin: Important Considerations
Dr. Elizabeth Sharp, internist and medical director at Health Meets Wellness in New York City, emphasizes the importance of identifying underlying causes before turning to supplements. “If someone is dealing with low energy, my initial response would be to recommend a series of tests before considering supplements,” says Dr. Sharp. Testing for deficiencies in vitamins like D and B12, especially in vegetarians, and screening for thyroid disorders and anemia is crucial.
When it comes to buying supplements, quality matters. “Be wary of supplements that are far cheaper than the rest or look like a good deal,” warns Jolene Brighten, naturopathic endocrinologist and author of Is This Normal? Cheap supplements often use poor-quality ingredients and might not contain what the label claims.
Cathi Dennehy, a dietary supplement researcher and professor at the University of California San Francisco, advises consulting with a healthcare provider or a registered dietitian well-versed in supplements. She also recommends researching the brand thoroughly. Trusted sources like the National Institutes of Health Office of Dietary Supplements and subscription-based Consumer Lab can help verify the quality and content of supplements.
Dennehy’s rule of thumb is simple: “If you’re deficient in it, then correcting it can be helpful. But if you’re not deficient, it’s not likely to be beneficial.”
Top 4 Supplements to Boost Energy
1. Vitamin B12
Vitamin B12 is essential for healthy blood and nerve cells and helps make DNA. It also prevents megaloblastic anemia, which causes fatigue and weakness. About 15% of the population is deficient in B12, making it a common issue. Vegans, people with pernicious anemia, and those who take a lot of stomach-acid reducers are particularly at risk.
Dr. Sharp notes, “The only reason it would improve energy would be if you’re correcting a deficiency.” Brighten adds, “Be cautious taking these in the late afternoon or evening since they can interfere with sleep in some people.”
2. Vitamin D
Fatigue, muscle weakness, and low mood are top symptoms of vitamin D deficiency. A study in Medicine found that vitamin D supplements significantly improved energy levels in deficient individuals.
“It’s very hard to get the vitamin D you need from your diet; oily fish and fortified dairy products are the only important sources,” notes a Harvard newsletter. Dr. Sharp recommends 1,000 to 2,000 IU daily, especially in winter. Brighten also suggests getting enough sunlight and testing D levels to determine your needs.
3. Creatine
Creatine, produced in the liver, kidneys, and pancreas, is found in red meat and fish. It’s stored in muscles as phosphocreatine, which is crucial for high-intensity exercise. According to Dennehy, “Creatine actually has some decent evidence for being beneficial for someone who does high-intensity exercise.” It helps improve maximal, intense-exercise output and is available in powder, capsule, or gummy form.
Brighten highlights creatine’s benefits for brain and muscle health, noting, “It helps your cells generate ATP, the energy currency of the cell, and can improve workouts, leading to better sleep and more energy.”
4. Iron
Iron deficiency is common, affecting about 30% of the world’s population. It can cause tiredness, fatigue, weakness, and decreased immunity. “If you’re deficient in iron, supplementing can be beneficial,” says Dennehy. However, excess iron can be toxic.
Brighten cautions, “Outside of patients who are regularly menstruating, pregnant, or have confirmed iron deficiency anemia, we don’t typically recommend iron supplementation because it can have negative effects on your health.” Dr. Sharp warns that unnecessary iron can cause gastrointestinal issues.
Honorable Mentions
Beetroot Powder: Rich in nitrates, beetroot powder boosts blood flow and oxygen delivery to tissues, increasing energy.
Magnesium: This mineral aids in energy production by improving sleep and regulating blood sugar. It’s essential for metabolizing food into energy.
By carefully selecting the right supplements and ensuring you address any deficiencies, you can boost your energy levels effectively. Always consult with a healthcare professional before starting any new supplement regimen. For more health tips and expert advice, visit Clarah.Co.
