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 showed significant improvements in several measures of stress and anxiety. In addition, ashwagandha may relieve fatigue associated with exercise.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. It also has a low risk of side effects.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.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, leading to iron-deficiency anemia which can cause fatigue and weakness. Taking an iron supplement may be necessary to correct the deficiency.Melatonin is a natural hormone that plays a role in sleep. It 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 stands for coenzyme Q10 which is naturally produced in the body. It is found in every cell but is most abundant in the heart, kidneys and liver. 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.These 11 natural vitamins and supplements can help boost your energy levels when taken as part of a balanced diet. However, it's important to consult your doctor before taking any supplements as excessive consumption may present health risks.