From Sluggish To High Energy: The Right Vitamin Supplements For You
Do you get tired all the time, but still need to power through your day? If you suffer from chronic fatigue syndrome, this might be normal for you. However, if it’s interfering with your ability to do basic daily tasks, then it’s worth taking steps to feel better and be healthier. The right vitamins can help keep your energy levels up and alleviate many symptoms of fatigue and exhaustion. Here are the best vitamins to take if you want to go from sluggish to high energy in no time!
Optimizing your diet
Are you feeling sluggish and low on energy? It could be time to take a closer look at your diet. Just like our bodies need the right fuel to run, so do our minds. When we eat foods that are nutrient-rich, we're giving our bodies the tools it needs to function at its best. Eating healthy foods helps keep your immune system strong as well as provide enough energy for long days of work or play.
The vitamins found in food come from a variety of sources including fruits, vegetables, grains, beans and nuts. But what about when we can't get all those nutrients from food alone? Here's where supplements come in!
There are many different types of supplements available to us these days - and vitamin supplements can be an important part of any healthy lifestyle. What should you consider when choosing a supplement?
There are three main things to keep in mind: 1) Your body's specific needs 2) Your budget 3) Your overall health goals. Keep reading for more information about how vitamin supplements can help boost your vitality! A multivitamin is a good option if you want one capsule per day that covers your basic nutritional needs. Multivitamins may include iron, calcium, B12 and folate. Multivitamins with iron offer an extra benefit because they replace what the body loses during menstruation.
Iron deficiency is especially common among women who experience heavy periods because they lose a lot of iron every month due to bleeding. Be sure to ask your doctor before taking iron if you have certain medical conditions such as diabetes or heart disease which might interfere with iron absorption; it's also not recommended for women who are pregnant or breastfeeding since too much iron is not safe for babies' developing brains. If you're looking for something targeted towards brain function, try nootropics. Nootropics contain natural substances derived from plants or synthesized in laboratories that improve cognitive function. They are used to treat disorders like Alzheimer's disease and ADHD. You can find them at most nutrition stores. If improving your focus is a priority, omega-3 fatty acids might be the perfect fit for you! Omega-3s support healthy brain function by keeping neurotransmitters firing smoothly. While eating fish several times a week is always a great way to add this essential fat into your diet, some people don't enjoy seafood or live in areas where fish isn't easily accessible. Omega-3 capsules are an easy way to increase your intake without breaking the bank.
If general moodiness has been getting you down lately, then vitamin D may be just what you need! Vitamin D regulates serotonin levels (the feel-good hormone) and supports bone health. Vitamin D is often referred to as the sunshine vitamin because our skin naturally produces vitamin D when exposed to the sun. Unfortunately, we spend a lot of time indoors these days and sunscreen can block UV rays that lead to vitamin D production. The United States Department of Health recommends that adults consume 600 IU of vitamin D each day, but there are many supplements that range from 1000-5000 IU. Some individuals require higher doses in order to reach therapeutic levels. Talk to your doctor about what dose is best for you!
If you prefer organic products or want a vegan supplement, check out algae-based supplements. Algae supplements typically come in the form of a liquid or powder and can be taken straight up or mixed into smoothies, oatmeal or anything else you like!
Fatty acids (Fish oil)
You know how it goes. You hit the snooze button a few too many times, you oversleep, and then you're stuck feeling sluggish all day long. No matter how much coffee you drink, you just can't seem to get going. Sound familiar? If so, you might need to up your intake of fatty acids. That's because they are responsible for providing energy to the cells in our body, including our brain cells. Without enough fat in our diet, we will feel drained and tired. Eating food high in healthy fats is always an option but if that doesn't work for you (or if you're vegan) taking fish oil supplements is a great alternative. Fish oil supplements help improve mental clarity as well as mood by increasing serotonin levels in the brain - not something we want to skip out on! Omega-3s also promote heart health, which is another important thing to consider. By supporting heart health, omega-3s reduce inflammation in the arteries and combat diseases like cancer. Omega-3s are crucial for cell membranes, helping them retain flexibility and make connections with other cells more easily. Be sure to consult with your doctor before starting any new supplement or changing what you're currently doing though! Your body needs certain vitamins and minerals to be healthy and happy, but sometimes those things aren't present in the foods we eat. In order to achieve peak performance, you may need additional supplementation. Supplements provide important nutrients such as vitamin D and B12 when there isn't enough coming from our diets. And don't forget about iron! Iron deficiency is one of the most common nutrient deficiencies today, mainly because most people don't eat a balanced diet containing sufficient amounts of red meat or poultry products that are rich in iron. Women often suffer from low iron levels during their menstrual cycle, while others have trouble absorbing it properly due to stomach issues. It's never too late to change this, though! When taken with vitamin C or ferrous sulfate, iron becomes easier for the body to absorb and use. If you find yourself feeling exhausted and weak all the time, it could be time to talk to your doctor about getting tested for low iron levels. Another nutrient that's important for energy is magnesium. Magnesium plays a big role in over 300 different chemical reactions within the body, making it vitally important for maintaining normal muscle and nerve function, blood sugar regulation, and keeping us focused throughout the day. The best way to consume magnesium is through food sources such as green leafy vegetables, beans, nuts, seeds and whole grains but if you find yourself struggling with exhaustion or depression despite eating well than magnesium supplements could be right for you! Another popular supplement that could help increase energy levels is probiotics. Probiotics are live microorganisms that contain beneficial bacteria and yeast. They're found in a variety of fermented foods, and they support the balance of good bacteria in the gut. The human body is home to billions of good and bad bacteria that contribute to our overall health. Probiotics have been shown to fight off infections, allergies, and even lower cholesterol levels! Research has shown that probiotics help keep the immune system strong as well as protect against environmental factors that can weaken it. However, if you take antibiotics it's important to take probiotics afterwards or else you'll be left with a weakened immune system that's vulnerable to various illnesses. Antibiotics kill both good and bad bacteria which is why probiotic supplements are necessary for maintaining a healthy gut! Probiotics are available in pill form, as a powder you mix with water, or in food such as yogurt. If you've never tried probiotics before, it's important to consult with your doctor first and go slowly. You don't want to start off with too many bacteria that could throw your system into shock!
Vitamins & Minerals
There are a few different vitamins and minerals that can help give you an energy boost.Iron is one of them. It helps your body make hemoglobin, which carries oxygen in your blood. If you're low on iron, you may feel tired and weak. Other good options include vitamin B12, magnesium, and Rhodiola rosea. Vitamins B2, D3, and C are also important for energy production. Make sure to check with your doctor before taking any supplements as some may interact with medications or have other side effects. Some people use nutritional yeast because it contains selenium, chromium, biotin, zinc, and thiamin. But the taste might not be agreeable to everyone! There are many ways to increase your energy naturally; just be mindful of what works best for you!
Don’t take all of these at once! Start out slow, adding new types over time to see what impacts your energy levels. Make sure to read labels when you purchase supplements; they will often tell you how much of each nutrient is included in each serving size. Don’t forget about food sources too – garlic, onions, spinach and tomatoes all contain trace amounts of iron that could be enough for many people. A basic multivitamin can provide key nutrients missing from your diet, including iron and calcium. For example, women who are pregnant or breastfeeding should supplement their diets with iron. Women of childbearing age should consider taking folic acid and prenatal vitamins for proper development of their babies' nervous system and spinal cord. If you eat very little meat, you'll need to take vitamin B12 in supplement form. That's because vegetarians don't get enough B12 from eggs and dairy products like milk, cheese, yogurt, etc., since these foods are not fortified with this vitamin.
A basic multivitamin can provide key nutrients missing from your diet such as iron and calcium. Men and postmenopausal women typically need less than 10 mg per day. When taken in higher doses, calcium has been found to interfere with absorption of iron (found mostly in beans, leafy greens). For example, if someone eats a meal high in animal protein right after taking their calcium pill, the animal protein interferes with the absorption of both nutrients. People with Crohn's disease, ulcerative colitis, celiac disease, chronic constipation, intestinal malabsorption syndromes, pancreatic insufficiency, or those who suffer from gallstones shouldn't take calcium supplements without talking to their physician first. Certain medications can interfere with calcium metabolism, so it's always a good idea to ask your pharmacist or physician if calcium supplements are safe for you. This means even though your doc said you could take a calcium supplement, don't take one with the following meds: diuretics, proton pump inhibitors, heart medicines and antacids. Your daily dose of B12 can be met by eating 2-4 servings of animal proteins per week. Vegetarians can take supplements, but it's not necessary. Since B12 is not produced in the human body, it needs to be supplemented through diet or supplements. Pregnant and lactating mothers may want to take a supplement of up to 5 mcg per day because their bodies demand more for the fetus or infant. If you are unable to find B12 in your diet, your physician may prescribe injections or a nasal spray as well. Vegetarianism doesn't mean that your risk of developing vitamin deficiencies is lower; it simply means that you must work harder to ensure you are meeting your nutrient requirements. And remember: Everything in moderation!
Your daily dose of B12 can be met by eating 2-4 servings of animal proteins per week.
Amino Acids (BCAA, L-glutamine)
Do you always feel tired? Even after a good night's sleep? If you're constantly feeling sluggish, it might be time to look into vitamin supplements. Amino acids like BCAA and L-glutamine can help give you the energy you need to power through your day. They are essential for muscle development and repair and also provide mental clarity. Consuming these vitamins could increase the amount of neurotransmitters in your brain that control mood and concentration. A recent study showed that taking amino acid supplements before working out increased endurance by 45%. Amino acid intake has been shown to decrease levels of cortisol (stress hormone) by up to 31%! Add this supplement to your daily routine for an immediate energy boost! *L-Carnitine: Along with exercise, l-carnitine helps your body convert fat into energy so that you have more fuel to burn throughout the day. It's important not only because it boosts athletic performance but because it helps manage weight. *Protein Powder: In addition to all those great BCAAs and L-glutamine we mentioned earlier, protein powder is another great way to get more amino acids in your diet without having to eat meat or eggs every meal. Protein provides essential amino acids for healing wounds, repairing muscles post workout, lowering blood pressure and cholesterol levels, regulating hormones which regulate appetite as well as stabilizing moods. Protein is one of the best investments a person can make! Protein will not only improve your physique but also improve your health. Whether you choose to work out or just need a little extra boost to get going in the morning, adding protein powder will give you exactly what you need! Just mix it with some milk or water and enjoy any time of day. With all these benefits, there's no excuse not to drink your coffee on the go! Or to think about boosting your productivity at work with a high quality protein shake. Not sure where to start? No worries, here are some tips for finding the right supplements: 1) Start slow and don't try anything new if you're unsure how your body will react - while they might seem harmless, many over-the-counter products come with side effects such as nausea, vomiting, diarrhea, upset stomach, headache or nausea. If you know what type of vitamins you need for various reasons then its much easier to find safe ones! 2) Check ingredients lists carefully - do they contain ingredients other than just their main ingredients? Some products, for example, contain artificial sweeteners. 3) Read reviews and comments to find the best product! 4) Buy online and you'll be able to research what you need and see it's reviews first! And lastly: 5) Don't fall for hype! If a product seems too good to be true, it probably is.
Caffeine & L-theanine
When it comes to energy, most people turn to caffeine. But while caffeine can give you a quick boost, it can also lead to an energy crash later on. That's where L-theanine comes in. L-theanine is an amino acid that can help take the edge off of caffeine and improve focus and concentration. And since it doesn't have any stimulant properties, it won't cause a sudden drop in energy levels like caffeine does.
Folate & B12: These two vitamins are key for cell production, so if you're feeling sluggish or tired all the time, folate may be your missing link. Deficiencies in folate or B12 can both lead to fatigue so adding them into your diet will provide some much needed relief from tiredness and lack of motivation. Of course, don't forget about iron! Iron deficiencies can make you feel weak and exhausted, so make sure to get enough as well. With these simple additions to your diet, you'll find yourself back up and running in no time! One last tip? It can be tempting to grab a coffee on the go when you're feeling drained, but try herbal tea instead. It'll offer a boost without leading to crashes and jitters. Plus, there are many more benefits of drinking herbal tea than just getting more energy! Drinking this tasty beverage will decrease your risk of obesity, type 2 diabetes, and heart disease. Plus, its lower calorie content means you'll probably save money in the long run by skipping sugary drinks such as sodas or sweetened coffees with creamers. There's nothing better than starting each day refreshed and energized so drink up! Just remember, too much of anything can be bad so keep track of how much caffeine you're consuming and try to stay within moderate limits. If you do experience jittery feelings after taking supplements containing caffeine, cut back on how often you consume it.
Antioxidants (Vitamin C, Alpha Lipoic Acid)
Your body needs vitamins to function properly, and antioxidant vitamins are some of the most important. Antioxidants like vitamin C and alpha lipoic acid help protect your cells from damage caused by free radicals. Free radicals are unstable molecules that can damage cells, and they’re a natural by-product of metabolism. However, exposure to pollution, cigarette smoke, and other toxins can increase the amount of free radicals in your body. Antioxidants help neutralize free radicals and prevent cell damage. One way to get antioxidants is through your diet; many fruits and vegetables contain high levels of them. Other good sources include red wine, berries, beans, nuts, whole grains, and dark chocolate. But while you may not be able to control all the factors contributing to oxidative stress in your life—such as secondhand smoke or air pollution—you can do something about it with supplements. The right ones will help maintain cellular health even when you don’t have time for a wholesome meal. I've found my go-to product is Nature's Way Alive! Advanced Ocular Defense because I'm always looking out for my eyesight. If you're on the hunt for a multivitamin that packs an antioxidant punch, try Garden of Life's Organic RAW Whole Food Multivitamin ($14). It comes in two formulas: one that contains iron and copper (for women) and one without (for men). If you already take a multivitamin, consider adding an extra dose of vitamin C to it. There are plenty of options at your local grocery store and drugstore, but if you want to go organic there's this powdered packet from Trader Joe's ($3). Make sure the supplement has been tested for purity since fakes containing dangerous ingredients can easily slip into manufacturing lines. Finally, keep in mind that not everyone tolerates supplemental doses well. In fact, too much vitamin A can lead to nausea and vomiting. That’s why we recommend starting off with only 500 IU per day until your body adjusts and then work up slowly from there if needed. As always, consult your doctor before taking any new supplements. They'll likely ask you questions about your medical history, diet, and any current medications you're taking. From there, they'll make suggestions based on what their research says works best for people who share your lifestyle. With so many vitamin and mineral choices available, it can feel overwhelming to figure out which ones you need. Here are the top three supplements to start with. First, drink lots of water throughout the day. Second, eat more fruits and vegetables for a boost of antioxidants and minerals. Third, look for a supplement that offers more than just one type of vitamin and mineral. Get yours from GNC's Mega Men Multi Complete ($40), designed specifically for men's nutritional needs, or Fruits & Greens for Women, which provides a wider range of nutrients tailored to women's specific needs.
Other supplements that might help you look, feel and perform better (Magnesium, Creatine)
If you're feeling sluggish and low on energy, it might be time to consider adding some vitamin supplements to your diet. Vitamin B12 is known for its energy-boosting properties, so including this in your supplement regimen can help you feel more alert and energetic. Magnesium is another good option for those looking for a boost, as it can help improve energy levels and stamina. Creatine is also a popular choice among athletes and fitness enthusiasts, as it can help improve performance and power. Those who are training or have an active lifestyle may want to include these supplements in their routine, but always consult with your doctor before making any changes. Maintaining high levels of the three key vitamins can make you feel better both physically and mentally, especially if you find yourself running out of steam due to illness or fatigue. With these vitamin supplements, taking care of your body has never been easier! Your best bet when choosing which type of vitamin supplements to take is consulting with your doctor about what would work best for you. But once you've made that decision, all that's left to do is take them regularly and reap the benefits!
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