The eight B vitamins (thiamine, riboflavin, niacin, pantothenic acid, B6, biotin, folate and B1) are essential for providing energy to the body. They help cellular metabolism, transform carbohydrates and fats into energy, and transport energy-nutrients throughout the body. If you're looking for natural ways to increase your energy levels, here are 11 vitamins and supplements that can help. Ashwagandha is an important medicinal herb in Indian Ayurveda. It is believed to reduce mental and physical fatigue, thus increasing energy levels.
Studies have shown that those who took ashwagandha extract had lower levels of cortisol, a hormone that increases in response to stress. They also performed better on tests that measured stress, anxiety and fatigue. In addition, ashwagandha may relieve fatigue associated with exercise. It is safe and has a low risk of side effects. Rhodiola rosea is an herb that grows in cold and mountainous regions.
It is widely used as an adaptogen to improve the body's ability to cope with stress. Studies have found that rhodiola can improve physical performance and relieve mental fatigue. There were also no major safety risks associated with rhodiola supplements. Vitamin B12 helps transform the food you eat into energy that your cells can use. It keeps your body's nerves and blood cells healthy and helps prevent a type of anemia that can make you feel weak and tired.
Vitamin B12 is found naturally in animal proteins such as meat, fish and dairy products. Many foods are also fortified with vitamin B12, allowing most Americans to meet their vitamin B12 needs through a balanced diet. However, some populations may be at risk of suffering a vitamin B12 deficiency, which can cause fatigue and weakness. In these cases, taking a vitamin B12 supplement may be necessary to correct the deficiency. Iron is essential for producing hemoglobin, a protein in red blood cells that carries oxygen from the lungs to organs and tissues throughout the body.
Without adequate levels of iron, red blood cells cannot effectively carry oxygen to body tissues, causing iron-deficiency anemia which can cause fatigue and weakness. In these cases, taking an iron supplement may be necessary to correct the deficiency. Melatonin is a natural hormone that plays a role in sleep. It is produced and released according to the time of day that rises in the afternoon and falls in the morning. Melatonin supplementation may be an effective way to relieve insomnia, improving alertness and reducing fatigue.
For people with chronic fatigue syndrome, melatonin supplements have been shown to improve concentration and energy while reducing fatigue. CoQ10 (coenzyme Q10) is naturally produced in the body and found in every cell. Cells use CoQ10 to produce energy and protect themselves from oxidative damage. When CoQ10 levels drop, the body's cells can't produce the energy they need to grow and stay healthy, which can contribute to fatigue. CoQ10 supplements may be a better solution for reducing fatigue in people who have low levels.