Fatigue is not just “being tired,” it is a general lack of energy and motivation which inhibits your ability to perform daily tasks. Without the right supplements for energy, you might feel fatigued every single day.
There are numerous causes of fatigue, and chronic/pervasive fatigue may require the attention of a medical doctor.
In some instances, however, fatigue is simply due to poor habits that can be easily changed.
Along with changes in your diet and daily routine, certain stimulant-free supplements for energy can easily have a significant impact on increasing your enthusiasm for working out or simply getting through your day.
When you are sure that your fatigue is not the result of a medical condition and that making other changes in your habits are not working to combat your chronic fatigue, then it may be the right time to look at certain energy boosting supplements.
I am a lover of bulletproof coffee as much as anyone else, but supplements which do not contain caffeine are often even better for increasing energy on a daily basis. Caffeine is incredible, but it can wear down your adrenal system and increase chronic fatigue in some situations. Even drinking green tea before a workout stimulates your body a bit, which can be too much for some people.
However, using a couple of the best supplements for energy and fighting chronic fatigue can make a bigger difference than you could have ever imagined!
Keep reading below to learn more:
Who Needs the Best Supplements for Energy & Why?
A dietary supplement is a product which is intended for ingestion and contains specific ingredients that have the supposed benefit of adding nutritional value to (supplement) your diet. It could be one or a combination of the following substances:
- Amino Acid
- A mineral
- A concentrate, constituent, metabolite or an extract
Dietary supplements can be found in different forms such as:
- Soft gels
- Powders or gel caps.
While some supplements can help you get adequate dietary intake that is needed by your body, others may help to reduce the risk of disease, or any number of other benefits.
A supplement for energy contains all of these attributes but is specifically aimed at improving your energy levels.
Makes sense, right?
What are the Leading Causes of Fatigue & How Can Energy Supplements Help?
Fatigue could be a result of any many different factors. Below, I have listed a few of the main factors which can cause fatigue or drops in energy levels.
Athletes in particular need to be aware of this. The slightest drop in proper hydration of your body may hinder your performance by up to 10 percent since water is necessary for energy and cellular function.
When playing sports, you must be careful to drink enough water and also replenish your electrolytes.
This is vital! Instead of drinking an energy boosting supplement which contains caffeine, drink a stimulant free supplement for energy instead!
However, you shouldn’t be afraid of drinking caffeine for energy too. Personally, I believe caffeine contributes to dehydration and fuel if used too much, and science supports my theory as well. However, research also indicates that if you use caffeine in moderation, you shouldn’t have any issues. According to a study published in the International Journal of Sport Nutrition and Exercise Metabolism,
“tolerance to caffeine reduces the likelihood that a detrimental fluid-electrolyte imbalance will occur. The scientific literature suggests that athletes and recreational enthusiasts will not incur detrimental fluid-electrolyte imbalances if they consume CB in moderation and eat a typical U.S. diet.”
If you are a person who naturally sweats a lot or has a low tolerance to caffeine, using stimulant-free energy supplements is a great alternative to fight chronic fatigue!
Your body requires downtime to recuperate from an unhealthy state fully, which is why sickness can cause fatigue easily.
To fight disease or sickness, your body must work additionally on battling what is inside. This causes decreased energy levels overall.
After you have finished battling an illness, using natural supplements for energy is an excellent way to get your body up and running as soon as possible!
When you do not have sufficient sleep, you will feel fatigued. Sleeping for at least 8 hours gives your body the chance to repair from any previously incurred damage.
There are also other natural nighttime sleep aids which can help you sleep better.
Poor nutrition could mean that you are not eating enough food, but it could also mean that you are overeating or eating poor quality food.
You will not have sufficient energy necessary for a workout if you have not eaten near the time which you are required to perform. Proper nutrition is essential to provide you with energy, as well as for the growth and/or loss of body fat.
Your body requires sufficient macronutrients such as carbohydrates, fats, and proteins in combination with micronutrients such as minerals and vitamins for every single process in your body.
According to a study published in the journal Sports Medicine,
“Overtraining is an imbalance between training and recovery. Short term overtraining or ‘over-reaching’ is reversible within days to weeks. Fatigue accompanied by a number of physical and psychological symptoms in the athlete is an indication of ‘stateness’ or ‘overtraining syndrome’. Staleness is a dysfunction of the neuroendocrine system, localised at hypothalamic level. Staleness may occur when physical and emotional stress exceeds the individual coping capacity.”
Fatigue can be caused due to overtraining, which could lead to poor nutrition and insufficient rest. By overtraining, you are not allowing your body to rest and recuperate, and more training could have a negative impact.
However, I personally believe that overtraining is not as often the cause of fatigue as people make it out to be.
If you improve on all the other factors which cause fatigue, overtraining is far less likely to occur.
The 7 Best Supplements for Energy
If you would like to try a dietary supplement to improve your muscle recovery and help increase the amount of energy you have for training, these seven supplements are excellent choices for you!
Ginkgo Biloba has been known for its powerful antioxidant activity and for improving blood flow in the body for hundreds of years. A review which was done by the Neurobiology Laboratory for Brain Aging and Mental Health in Switzerland suggests that it enhances mitochondrial respiration, and improves ATP (cellular energy) production in brain cells.
The result of this is that it normalizes metabolic activity at the cellular level, protects cells, and promotes overall health and longevity.
Ginkgo Biloba is proven to increase the rate at which your body accomplishes daily processes, improving its functionality on a cellular level! NOW Foods has possibly the most consistent supplements on the market and excellent prices for products such as this!
If you would like to try Ginkgo Biloba, my favorite product is:
Every cell in your body contains CoQ10, and some organs such as the kidneys, heart, and liver have a higher concentration. Coenzyme Q10 plays a crucial role in the process of cellular creation.
Even though every cell in the body contains it, a deficiency can occur and is somewhat of a common cause of decreasing energy levels in the body.
As an electron transfer molecule in cellular metabolism, it neutralizes free radicals and reduces its availability to assist in the creation of energy. One primary symptom of CoQ10 deficiency is fatigue, while other symptoms may include stomach ulcers, high blood pressure, and a blood sugar imbalance.
According to a study published in Neuro Endocrinology Letters,
“results show that lowered levels of CoQ10 play a role in the pathophysiology of Myalgic Encephalomyelitis/Chronic Fatigue Syndrome (ME/CFS) and that symptoms, such as fatigue, and autonomic and neurocognitive symptoms may be caused by CoQ10 depletion.”
If you would like to try Coq10, my suggestion is:
Ginseng is a well-known herb that acts as an adaptogen, supporting the body’s natural response to anxiety, stress, and physical exertion. Recently, a double-blind placebo-controlled study tested the effect of Siberian ginseng with patients that are suffering from idiopathic chronic fatigue.
The researchers discovered that patients taking ginseng witnessed a significantly greater improvement in their cognitive function, and experienced lower levels of toxins and free radicals in their blood when compared with the control group.
Generally, the patients also experienced an increase in their energy levels.
Although there are multiple forms of ginseng, I have had the most success with Siberian Ginseng. However, I have also used Panax Ginseng supplements in the past as well.
If you would like to try Siberian Ginseng, I suggest you try:
Every cell that is found in the human body requires vitamin B12 for energy metabolism.
The entire cellular energy creation (which is known as the Citric Acid cycle or Kreb’s cycle) depends on it. However, the human body cannot create vitamin B12 on its own, and the best natural sources of vitamin B12 are foods such as red meat, dairy, clams, and mussels.
If you are vegetarian or vegan, it can be challenging to find a proper amount of this vitamin on a daily basis.
Vitamin B12 supplementation is safe, and there are no side effects, and upper dietary limits do not exist. All Vitamin B supplements are water soluble and excreted through your urine or sweat if they are in overabundance.
VeganSafe B12 is an excellent liquid Vitamin B12 supplement because it contains adenosylcobalamin and methylcobalamin, two excellent sources of Vitamin B12.
Instead of a supplement, you could try the Vitamin Vape– a vapeable version of Vitamin B12!
For conventional Vitamin B-12, my product suggestion is:
Creatine Monohydrate enhances your phosphate system and boosts Adenosine Triphosphate stores. Creatine helps to increase speed, power, strength and the size of your muscles. Consistently taking creatine will boost the energy within your muscles daily, allowing you to train harder and longer.
To use creatine properly, I suggest taking 5 grams of creatine per day for 6-8 weeks.
Although you can find creatine monohydrate at nearly any health store, my favorite is:
How to Take Creatine Monohydrate
Creatine supplements have been available for a long time, and it’s ability to boost muscle growth and enhance performance is good enough to ensure it’s continued popularity.
Creatine monohydrate is the simplest and cheapest form on the market and, although various attempts have been made to modify it and enhance its capabilities, creatine monohydrate has never been trumped.
However, as with any other supplement, there is a right way and a wrong way to use and maximum benefits can only be obtained by using it in the correct way.
The benefits of Creatine Monohydrate have been the subject of numerous clinical trials. It’s possibly the most researched supplement in the world, and an evaluation of the data provided by a number of studies suggests the optimum dose of creatine monohydrate is 5g per day.
However, unlike a lot of supplements, it’s not possible to jump straight in. It has to be used in a certain way, and higher doses are required during the initial stages of supplementation.
For the first five to seven days, new users need to take a dose of 20g per day, which has to be split into four smaller (5g) doses.
This is known as the loading phase and, although creatine can still provide benefits if this important stage is skipped, the level of benefit provided will be greatly reduced for a number of weeks.
The second stage and longest stage of supplementation is known as the maintenance phase because the muscles should already be primed for maximum creatine storage and existing levels only need to be maintained.
Why Creatine “Loading” Is Important
The body manufactures its own creatine and may obtain a negligible amount from certain foods, such as red meat and tuna, so the compound is always present in the body. Unfortunately, the muscles don’t normally store as much as they are capable of doing. So it’s not just a case of providing the body with more creatine.
The muscles have to be encouraged to begin storing greater amounts. This is achieved by saturating the muscles with so much extra creatine they begin to absorb additional amounts and store it within the cells.
Using small doses, such as those used during the maintenance phase would eventually be effective, but it would take up to 30 days for the muscles to become fully saturated with creatine and begin storing it to their maximum capacity.
The larger doses provided during the loading phase allow the muscle cells to become saturated at a faster rate, thereby ensuring users obtain the full benefits of creatine monohydrate in a matter of days instead of having to wait for a month.
Creatine Monohydrate Safety Concerns
There is a certain amount of scaremongering about creatine and the most common allegations are that its use can damage the liver and kidneys and interfere with heart function. None of these claims can be backed up. Creatine supplements have been in use for a long time and the compound has been subjected to countless clinical trials.
All the data shows it is safe.
Even during the loading phase, when higher doses are required, creatine supplements have been shown to be safe and it’s also worth noting many important sporting organizations including the International Olympic Committee and the National Collegiate Athletic Association (NCAA), allow athletes to use.
Do you think such important organizations would permit or encourage the use of any compound that is dangerous or unsafe?
Creatine and Caffeine: A Forbidden Combination?
The wisdom of using creatine alongside caffeine has also become a subject of hot dispute among the scientific and athletic communities. Questions arose due to the results of a single scientific study. The scientists conducting the study concluded,
“caffeine counteracts the effects of a creatine loaded muscle”.
This was a shocking conclusion because the study was originally intended to see if the performance-boosting abilities of the two substances would be increased when they were combined.
It has to be remembered, the scientists did not claim the combination was dangerous. They only alleged combining caffeine with creatine could be counterproductive. This is the only study that suggests this, questions have been raised about the study design, and many experts say the data is misleading.
As it stands, the value of combining creatine and caffeine continues to be somewhat of a grey area and, although there could be some wisdom in avoiding the combination, there is nothing to stop anyone from using the two together, monitoring their own personal results, and deciding if it works for them.
Although research supports it’s as a sports supplement, there are some additional considerations Creatine Monohydrate users may want to keep in mind.
Creatine causes the muscles to take in extra water. This is not a bad thing because it helps keep the muscles hydrated during training and also improves their size. However, it is important to drink plenty of fluids while using supplements. Failure to do so could result in dehydration, especially when working up a sweat in the gym or pursuing other intense physical pursuits.
The fact that the body is retaining extra water within the muscle tissue can also lead to weight gain and it’s important to be aware this does not indicate a build-up of additional stores of body fat.
The non-essential amino acid ‘beta alanine’ reduces lactic acid build-up in your muscles, and combats fatigue, which is why it is one of the best supplements for weight loss and muscle gain.
It is believed that beta-alanine achieves this by working together with the amino acid L-Histidine to form dipeptide carnosine, which per experts can lower the build-up of lactic acid in the muscle and lead to increased anaerobic capacity.
According to a study published in the Journal of the International Society of Sports Nutrition,
“Beta Alanine (BA) supplementation, by improving intracellular pH control, improves muscle endurance in the elderly. This, we believe, could have importance in the prevention of falls, and the maintenance of health and independent living in elderly men and women.”
If you are struggling with chronic fatigue and find it difficult to get to the gym each day, taking beta-alanine is a clinically studied way of reducing your symptoms. To take beta alanine, the best option is to take ~3.5 grams per day in 3-4 separate doses.
Be prepared for the “beta-alanine tingles” though! They aren’t dangerous, but you will notice them at first and they are annoying! However, the product is effective enough that it is worth it to feel an annoying tingling sensation for 5-10 minutes.
If you want to try a beta-alanine supplement, my suggestion is:
Citrulline malate has been proven to increase the amount of work you can accomplish each training session, as well as helping you build a massive “pump.” The pump is useful for increasing circulation overall, and helping to move nutrients to the muscles being worked!
Although you can take citrulline before or after your training sessions, I prefer to take citrulline malate before bed because I believe it helps my muscles recover more.
If you would like to try citrulline malate, my favorite product is:
Concluding Thoughts | Using the Best Supplements for Energy
Supplements can be a great way to increase your energy levels before working out when appropriately utilized in combination with a consistent diet and rest pattern.
Supplements are only meant to support the nutrients you get from the food that you eat, and are not intended to serve as a replacement.
Considering this fact, all the supplements listed above can effectively aid you in being more energized and focused on each of your workouts!