THE BEST SUPPLEMENTS
to boost your energy
CoQ10
Coenzyme Q10 (also known as ubiquinol or ubiquinone) is an antioxidant found in nearly very cell in your body. It helps your mitochondria produce energy, known as ATP. CoQ10 levels decrease naturally with age, which can lead to fatigue. Luckily, supplements can improve your energy levels if you’re low on CoQ10.
B Vitamins
B vitamins work together to convert your food into energy. Since animal foods are rich in B vitamins, deficiencies are common among people who follow plant-based diets. B vitamins also get depleted by stress. Taking a B Complex can fill in the gaps to support your body’s
natural energy production.
Iron
Iron makes hemoglobin, which carries oxygen to all your organs and tissues. If you’re low on iron, this oxygen delivery gets disrupted. This can lead to anemia, making you feel weak and fatigued. Iron supplements can correct deficiencies. But if you suspect you’re low on iron, always check with your doctor. Taking too much can pose problems.
Vitamin D - more specific D3
Known as the “sunshine vitamin,” vitamin D is synthesized by sun exposure and found in some foods. Still, about 50% of people don’t get enough vitamin D. This is alarming, as low levels are linked with fatigue and depression. Research shows taking a vitamin D supplement can improve energy levels in those with a deficiency.
Magnesium
This mineral plays a role in over 300 biochemical reactions in the body. It calms your nervous system, relaxes muscles, and helps your body convert food into energy. So when this mineral
is running low, your energy may be too. Like B vitamins, stress depletes magnesium. Supplementation can help replenish your magnesium stores.
Creatine
Creatine is an amino acid that’s produced naturally in the body. It’s stored in your muscles and helps your body produce ATP, the “energy currency” of your cells. Many athletes
use creatine supplements to help their muscles produce more ATP during workouts, to they can train harder and longer.
Ashwagandha
Ashwagandha is an herb that’s been used in Ayurveda for over 3,000 years. It’s an adaptogen, meaning it boosts your body’s resilience to stress. It lowers the stress hormone cortisol, which may reduce fatigue. It’s even shown to improve endurance and muscle gains from exercise.
Rhodiola Rosea
Also an adaptogen, this herb is shown to ease mental fatigue and improve physical performance. Evidence shows it even eases symptoms of depression. In one study, people with chronic fatigue who took Rhodiola Rosea had improvements in energy, mood and
concentration in just one week!
Fiber
Fiber, also known as roughage, is the part of plant-based foods (grains, fruits, vegetables, nuts, and beans) that the body can't break down. It passes through the body undigested, keeping your digestive system clean and healthy by promoting regular, complete bowel movements.
Omega 3 Fish Oil
Fish oil is an oil derived from the tissues of oily fish. It contains omega-3 fatty acids, which are precursors to eicosanoids that can reduce inflammation and improve hypertriglyceridemia.
Omega-3 fatty acids are necessary for the proper functioning of the body and normal electrical functioning of the brain and nervous system. They have been shown to support brain and heart health, as well as healthy joint function and skin health.
HOLISTIC HACKS
For an energy boost. Here are some other ways to naturally increase your energy levels...
Cold showers
Cold showers wake your body up from the get go. They improve blood flow and speed up your metabolism, which can give you a rush of energy. Even ending your shower with
cold water for a minute may be enough to feel a lift.
Dry brushing
Many people feel invigorated after a dry brushing session. It’s believed to stimulate
nerve endings near the skin to help you feel refreshed. If you’re new to dry brushing, this video will walk you through it.
Breath of fire
Also known as Kapalabati breath, this technique increases your heart rate, body
temperature, and blood flow, which can leave you feeling more energized. This video will
show you how to do it.
Backbends
Backbends are energizing poses that increase blood flow and stimulate your
nervous system. Try this 15-min heart opening flow anytime you need an
energy boost.
Essential oils
Taking a whiff of certain essential oils may also offer a burst of energy
Peppermint, eucalyptus, and cinnamon are all known to relieve fatigue.
Inhale them right out of the bottle or use a diffuser.
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