feeling tired low in energy or stressed
your vitamin mineral and supplement
intake could be the
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answer my name is l and I'm a registered
Sports dietician and we're going to
explore the top 10 best vitamins
minerals and supplements that can help
if your energy levels are in need of a
bit of a boost however it's really
important to mention that supplements
are not a magic fix they are intended to
supplement an already balanced diet and
lifestyle so taking a supplement won't
magically give give you a surge in your
energy levels if you're not sleeping
well or eating well what is the
difference between vitamins minerals and
supplements vitamins and minerals are
micronutrients meaning that we need them
in smaller amounts than macronutrients
like protein carbs and fats vitamins and
minerals are essential to health as well
as for performance and are found in food
but we can also take them in supplement
form to get additional amount or to fill
in any gaps that we might have in the
diet for example if we're largely
plant-based there are some nutrients
that we might not be getting enough of
if we're not eating meat or dairy
vitamins and minerals do not provide
calories and therefore don't provide
energy in themselves but they are
involved in numerous processes within
the body which can impact both energy
levels and overall health vitamins are
classified as either water soluble or
fat soluble fat soluble vitamins are
vitamins typically sourced through
dietary fats and can be stored within
the body vitamins a d e and K are fat
soluble water soluble vitamins are not
stored in the body and excess is
excreted through urine all B vitamins
and vitamin C are water solubles
minerals are elements that have many
different functions in the body from
forming the structure of bones and teeth
to being involved in muscle contractions
nerve functions and the formation of red
blood cells iron magnesium calcium zinc
and phosphorus are all examples of
minerals and as I mentioned supplements
are products that can enhance the diet
and often provide vitamins and minerals
either in singular form or as
combinations to support particular
symptoms or health outcomes for example
bone health supplements May provide
calcium and vitamin D supplements are
designed to complement and support the
diet not to replace Foods or in place of
medications so let's get into it and see
which vitamins minerals and supplements
can support our energy levels vitamin
B12 vitamin B12 supports energy levels
in a few ways firstly it is required for
the manufacturer of red blood cells
which transport oxygen around the body
deficiencies of B12 cause B12 deficiency
anemia which means that tissues and
organs don't get enough oxygen and this
can cause symptoms like weak muscles
breathlessness and fatigue vitamin B12
also supports the metabolism of fats
proteins and carbohydrates which release
energy and other nutrients from foods
which will impact our energy levels
because the main source of vitamin B12
in the diet is through animal products
vegetarians and vegans or anyone who
follows a mainly plant-based diet is at
risk of deficiency which is why a
supplement is normally recommended
vitamin B12 plays a vital role in
maintaining energy levels supporting the
nervous system and is important for the
production of red blood cells folic acid
folate or B9 is a type of B vitamin
found in some foods like green
vegetables and liver but folic acid
which you might be more familiar with is
a form of folate which is found in
supplements folic acid is also added to
commonly consumed foods such as
breakfast cereals or white flour as part
of a public health initiative to help
prevent deficiencies in folic acids
folate is required to create DNA and to
support the development of the nervous
system in unborn babies and there is an
increased likelihood of developing a
neural tube defect such as spinabifida
in women who do not have enough folate
preconception and during the early weeks
of pregnancy women need 400 micrograms
of folate per day and those wishing to
become pregnant or who could become
pregnant whether plan to or not should
take an additional 400 micrograms of
folic acid as a supplement deficiency
can lead to physical fatigue because
folate like B12 plays a role in the
manufacturer of red blood cells and
cellular energy production so
supplementation can help to ensure your
getting enough vitamin C vitamin C is
also known as a sorbic acid and is
considered an antioxidant it is present
in many foods that we consume but it is
quite unstable meaning that it can be
lost during processes such as cooking
vitamin C enhances the absorption of
iron which can reduce the risk of iron
deficiency anemia and therefore prevents
symptoms such as weakness and fatigue
vitamin C is also required for the
production of certain enzymes which
support energy yielding metabolism
vitamin C is water soluble meaning that
excess is excreted and it is considered
safe to take as a supplement iron iron
deficiency anemia can occur when there
is insufficient iron in the diet and
this is the most common nutrient
deficiency worldwide it is estimated
that almost 40% of women have iron
deficiency anemia which is due to blood
losses during menstration this is why
women have higher daily iron
requirements than men it is recommended
that adult males aim for 8.7 Mig of iron
per day whereas females from the age of
when periods start up to premenopause
should aim for 14.8 Mig of iron per day
there are two types of iron H iron and
non-am iron H iron is found in red meat
and other animal sources and it is the
most bioavailable source of iron meaning
that it can be absorbed quite easily
non-am iron is found in plants like dark
leafy green vegetables and needs to be
converted to H iron before it can be
absorbed in the body the body is not
very efficient with this process and the
amount of iron that is absorbed is often
lower than what might be provided by the
food which puts vegans and vegetarians
at an increased risk of developing a
deficiency iron supplements can improve
energy levels if someone has low iron
but supplements can cause digestive
issues and it is best to discuss
supplementation with your GP and only
take if clinically necessary magnesium
magnesium is a mineral that is involved
in the formation of new cells muscle
contractions and nerve functions and
assists with energy production and the
metabolism of other nutrients magnesium
can support performance as it regulates
oxygen uptake within the muscles aerobic
capacity has been linked to magnesium
status and Studies have found that low
levels of magnesium can lead to low
energy and fatigue during workouts with
supplementation improving energy and
strength now let's take a look at what
other supplements May improve energy
levels caffeine caffeine is well known
for its ability to improve alertness and
decrease fatigue in the average person
which makes it a popular choice for many
individuals pre-workout caffeine is a
naturally derived stimulant found
naturally in foods and drinks such as
coffee tea and chocolate caffeine can be
obtained through supplements such as
pre-workouts energy drinks and caffeine
tablets caffeine can increase alertness
and focus and it has displayed benefits
on performance in both endurance and
Power Sports evidence has suggested that
caffeine can improve performance and
strength through mechanisms such as
reducing the perception of pain reducing
muscle soreness and can spare the use of
carbohydrates during exercise which can
increase endurance capacity to
experience the benefits of caffeine such
as improved alertness it is recommended
to take between 3 to 6 Mig per kig of
body weight at least 30 minutes prior to
a session remember everyone responds
differently to caffeine so the timing
and dosages will differ among
individuals jinang jinzen is a herb that
is known as a neut Tropic which are used
to enhance memory or cognitive function
jinzen has been used in medicine for
many years and Carries many benefits
including reducing fatigue you can take
it in capsule form and some herbal tees
contain the herb too
creatine creatine is a compound made
within our body and is found naturally
within our muscles it is considered an
amino acid but it is not used to make
protein the cells in our body use a form
of energy known as adenosine
triphosphate or ATP and creatine helps
to provide energy within the muscles
giving the muscles energy that it can
use for explosive movements such as
sprinting weightlifting and other
high-intensity BS of exercise it has
also been shown to support exercise
recovery as it can reduce muscle damage
and encourage greater glycogen
replenishment than carbohydrate alone
providing the body with more energy for
use in a later session creatine has been
extensively studied and has displayed
benefits Beyond those that are related
to sports such as improved cognitive
function creatine can be obtained
through meat and so vegetarians and
vegans tend to have lower muscle
concentrations of creatine than meat
eaters however the amount of creatine
that can be consumed through food is not
sufficient enough to increase muscle
creatine concentrations enough to see
the benefits that have been Illustrated
in studies creatine can be taken in
supplement form as a powder or as a
tablet and the current recommendations
are to take 3 to 5 gram of creatine per
day continuous supplementation can
increase the amount of creatine in
muscles by 20 to 40% which can lead to a
greater ability to perform at a higher
intensity and recover quicker which will
support strength performance and muscle
mass gain over time green tea green tea
is another common supplement for
fighting fatigue it has been used for
years in many cultures around the world
and carry stimulant effects thanks to
caffeine theobromine and theophine
although green tea leaves have several
components most research is related to
its effects coming from the amino acid
eleanine eleanine has shown improvements
in brain function overall metabolism and
high antioxidant effects while alanine
is shown to play a key role in the
energy boost from green tea using green
tea leaves or matcha powder a
concentrated powdered form of green tea
in beverages or other Foods may have
even more benefits from the combination
of all the bioactive
components co-enzyme Q10 co-enzyme Q10
or CoQ10 for short is a compound that
helps generate energy in your cells you
can get it in small amounts in food and
through a supplement it is found in all
our cells but in higher concentrations
in our brains heart and kidneys CoQ10
can be synthesized by the body but
levels decrease as we age and reduced
levels of CoQ10 can limit the cell's
ability to perform their functions which
can lead to fatigue in the long term so
there you have 10 supplements that can
support your energy levels I really want
to reiterate that your overall lifestyle
will play a huge role in your energy
levels we all live quite fast-paced
lives which can make it difficult to
find time to look after ourselves
prioritize rest and still get enough
exercise if you are suffering from
regular fatigue and tiredness looking at
your diet is a good place to start and
these fatigue fighting supplements may
help give you the Boost that you need
but it is important to speak to your GP
if you have concerns about your energy
levels as always if you have any more
questions let me know in the comments
below and remember to like and subscribe
to the my protein YouTube channnel for
more great evidence-based nutrition
information
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