The Best Vitamins To Boost Energy
Tyrosine is an amino acid that is naturally produced by your body. It is found in most high-protein foods, including chicken, eggs and dairy products. Tyrosine is important for producing neurotransmitters, which are chemicals that transmit messages in your brain. These neurotransmitters are thought to decline with mentally and physically demanding activities, which can negatively affect concentration and energy levels.
In many studies, tyrosine supplements have been found to help increase alertness and energy levels. They may also help restore memory and clarity in sleep-deprived people.
Melatonin is a natural hormone that plays a role in sleep. It’s produced and released depending on the time of day rising in the evening and falling in the morning.
Supplementing with melatonin may be an effective way to alleviate insomnia, a sleep disorder that affects approximately 30% of adults around the world. Chronic insomnia can make you constantly tired and low on energy. Symptoms include difficulty falling asleep or staying asleep, waking up too early and poor sleep quality
For people with chronic fatigue syndrome, melatonin supplements have been shown to improve concentration and energy while reducing fatigue.
4. Beetroot Powder
Beetroot powder is made from the beetroot vegetable and contains a high amount of nitrate. Similar to L-citrulline, nitrate produces nitric oxide in the body, which relaxes blood vessels and increases blood flow and oxygen delivery.
This allows your body to produce energy more efficiently, particularly in regards to exercise. Several study analyses suggest that supplementing with beetroot increases the amount of time it takes for athletes to get tired during exercise.
In some cases, taking beetroot supplements allowed people to exercise 25% longer compared to taking a placebo. This is because the nitrate found in beetroot decreases the amount of oxygen required to exercise at various intensities.
The name “citrulline” comes from Citrullus vulgaris, the Latin word for watermelon, from which it was first isolated Citrulline works to increase nitric oxide in the body. Nitric oxide acts as a vasodilator, causing the inner muscles of blood vessels to widen and thus increasing circulation.
This allows blood, oxygen, and nutrients to travel to all areas of the body. But when the ability to produce nitric oxide is limited, physical weakness and lack of energy may occur. As a precursor for nitric oxide, citrulline supplements may, therefore, aid energy levels by increasing the availability of oxygen and nutrients to the body’s cells.
Citrulline also plays a role in the urea cycle, helping to eliminate ammonia from the body. Ammonia production is a major contributor to fatigue that is triggered by intense exercise.
Creatine is a compound that is naturally found in red meat, pork, poultry, and fish. It acts as a source of quick energy in your body. Adenosine triphosphate (ATP) is the energy currency of life.
When your body uses ATP for energy, it loses a phosphate group and becomes adenosine diphosphate. Therefore, when your body needs a quick source of energy, creatine lends its phosphate to ADP and becomes ATP.
1. Vitamin B12
Along with the other B vitamins, vitamin B12 helps transform the food you eat into energy that your cells can use It also keeps your body’s nerves and blood cells healthy and helps prevent a type of anemia that can make you weak and tired.
Vitamin B12 is found naturally in a variety of animal proteins, such as meat, fish and dairy products. Many foods are also fortified with B12, allowing most Americans to meet their vitamin B12 needs by consuming a balanced diet containing foods rich in B12.
Nevertheless, some populations may be at risk of a B12 deficiency, which occurs when your body does not get enough or is unable to absorb the amount you need.
Source: Health Line