Caffeine has been used for years to give people energy, whether getting ready to take on the day, getting through the afternoon slump, or going to the gym. Caffeine is among the most frequently used drugs that make you feel different. Sometimes coffee is the solution, and we can’t deny that it’s good for your health if you don’t drink too much.
Caffeine use too much can cause unpleasant side effects like heart palpitations, trouble sleeping, and indigestion. Even though many caffeinated drinks promise to give you more energy and help you concentrate, you should know that there are other options.
Vitamin B-12 is needed for cells to create energy.
Vitamin B-12 is needed to make red blood cells, which carry oxygen through the body in the blood. Once the oxygen gets to the cells in your body, it is used to make energy. Vitamin B12 is also important for the way the brain works.
In 2016, the National Institute of Health advised that if you don’t get enough vitamin B12 in your diet, you are more likely to feel tired, weak, or lose weight. Vitamin B12 is often found in fish, meat, egg whites, dairy, and many fortified foods. This means that vegetarians and vegans may not get enough of it.
Older people with digestive problems like Crohn’s disease are also more likely to have a deficiency because they can’t absorb as much of the B12 they eat. If you feel tired, eating foods high in vitamin B12 or taking a vitamin B12 supplement might give you more energy.
Magnesium improves sleep.
Magnesium is the most common mineral in the body. It is needed for more than 300 biochemical reactions, such as nerve and muscle function, controlling blood sugar, and making energy. It is a great energy source in foods like fish, almonds, and whole grains.
In 2012, the National Institute of Health published a study that showed magnesium could help you fall asleep independently. A magnesium supplement may help you sleep better and feel more rested if you’re tired because you have trouble falling asleep.
Iron makes cell function better.
Iron is a very important mineral that helps move oxygen around the body. It is also needed for the cells in the body to work and grow properly. Iron deficiency is the main cause of anemia, which makes it hard to think, lowers your immune system, and hurts your performance at work. Meat and seafood are great ways to get iron from food. If you are a vegetarian, you can get iron from nuts, beans, lentils, spinach, and grain products that have been fortified.
If you need to, iron supplements can help keep your iron levels at the right level, but be aware that taking too many can cause serious side effects. Ensure to talk to your doctor before adding iron to your diet. Iron is especially important for women who have heavy periods or are pregnant since iron is important for the development of the fetus.
Rhodiola rosea can help reduce stress and tiredness.
Rhodiola, also called Rhodiola rosea, is a plant supplement used in Eastern Europe and Asia for hundreds of years. Clinical research shows that it can not only make you feel more alert and less stressed, but it can also improve your mood.
A 2016 study from The Publication of Sports Medicine and Physical Fitness showed that taking Rhodiola supplements can help you work out longer and recover faster. Rhodiola is a fantastic pick if your tiredness is caused by doing a lot of work. As more and more research comes out about Rhodiola, it could become a more popular way to improve the quality of life.
Ashwagandha is an ancient remedy for stress.
Ashwagandha has been utilized for over 3,000 years and is called many different things. This plant grows in the Mediterranean, the Middle East, Africa, India, and Pakistan. Traditional Indian medicine has been praised for its ability to help the body deal with stress. In a clinical trial done in 2012, the stress hormone cortisol, found in the blood, was shown to go down when ashwagandha was taken.
After 60 days, the stress levels of the people in this study were much lower than those in the placebo group. If stress makes you tired, you might want to try ashwagandha. Recent studies have also shown that ashwagandha may help people get stronger and more durable when they work out.
Conclusion
Supplements can help you stay awake and alert all day long. Still, they can’t make up for the basic things your body needs, like enough sleep, a healthy diet, wanting to stay hydrated, and regular exercise. If you generally live a healthy lifestyle but still feel tired, one of the following six vitamins and supplements may help you figure out why.
These supplements can establish you up for long-term health, unlike solutions that temporarily boost energy. In addition to giving you more energy, they each have their benefits. Before taking supplements, you should talk to a doctor or do a lifestyle assessment online that can give you personalized suggestions.
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