Fatigue is not just “being tired,” it is a general a lack of energy and motivation which inhibits your ability to perform daily tasks. Without the right energy boosting supplements, 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.
When you are sure that your fatigue is not a result of a medical condition, and despite changes in your habit you are still struggling with fatigue; then it may be the right time to look at certain supplements.
I am a lover of bulletproof coffee as much as anyone else, but holistic supplements which do not contain caffeine can work to boost your energy levels in an effective way themselves!
What are Energy Boosting Supplements?
A dietary supplement is a product which is intended for ingestion, and contains certain 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 the adequate dietary intake that is needed by your body, others may help to reduce the risk of disease, or any number of other benefits.
An energy boosting supplement contains all of these attributes, but is specifically aimed at improving your energy levels.
Makes sense, right?
What are the Leading Causes of Fatigue?
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!
Your body requires downtime to fully recuperate from an unhealthy state, and sickness could cause fatigue easily.
To fight disease or sickness, your body must work additionally on battling what is inside. This causes decreased energy levels overall.
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.
Poor nutrition could mean that you are not eating enough food, but it could also mean that you are eating too much or poor quality food.
You will not have sufficient energy needed for a workout if you have not eaten near the time which you are needed to perform, and 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.
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.
5 Effective Supplements for Increasing Training Energy
If you believe a supplement could enhance your recovery and help improve the amount of energy you have for training, these 5 supplements are excellent choices for you! Note, I am not just listing caffeine based products here.
Caffeine certainly can have a direct impact on stimulating a good workout, but it is only a short-term solution.
Building energy levels naturally in the body is a more efficient solution, long term!
Ginko 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.
Ginko 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!
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.
Despite the fact that 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 major symptom of CoQ10 deficiency is fatigue, while other symptoms may include stomach ulcers, high blood pressure, and a blood sugar imbalance.
CoQ10 can be easily bought and supplemented with for a reasonable price.
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 Panax ginseng with patients that are suffering from idiopathic chronic fatigue.
It was discovered by the researchers that patients taking ginseng witnessed 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.
You can easily obtain Panax ginseng supplements from reputable suppliers to ensure that you get the highest quality product.
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 extremely difficult 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 does not exist. All Vitamin B supplements are water soluble, and excreted through your urine or sweat if they are in over abundance.
Vegansafe B12 is an excellent supplement because it contains adenosylcobalamin and methyl cobalamin, two excellent sources of Vitamin B12.
As a more “specific” supplement, I am including this one because of its amazing potential overall.
You can buy IntraMax on Amazon, and it is well worth the price!
Ideally, our daily diets are filled with nutrient-dense foods which provide our bodies with all of the essential minerals, vitamins and biochemicals that are needed for the creation of energy and maximum health.
However, that is not usually the case. Factors such as over-farming, and poor land management has resulted in the deficiency of minerals in our food supply. Although you may be eating “healthy” foods, you still many be lacking in proper nutrients. According to a two-time Nobel Prize winner Linus Pauling, “every disease is directly linked to a mineral deficiency.”
Although taking a multivitamin may provide a little help, many minerals supplied do not have the necessary phytonutrients that will facilitate digestion.
A supplement such as IntraMAX provides an all-in-one vegetarian formula, and it has more than 65 organic trace minerals, superfoods, and phytochemicals.
By ensuring yourself that you will acquire all of these minerals and nutrients on a daily basis, you are closing a huge amount of “gaps” in your overall diet!
Other Energy Boosting Supplements, and Their Benefits
Dietary supplements make it much easier to obtain necessary nutrients and to build muscle, enhance your training when taken properly and combined with a good diet, and to promote overall health. Other supplements which include fatigue fighting effects include:
Creatine 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.
The non-essential amino acid ‘beta alanine’ reduces lactic acid buildup in your muscles, and combats fatigue.
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.
Beta alanine has been proven to work synergistically with creatine as well, creating an effective stack for muscle endurance and strength!
Citrulline malate has been proven to increase the amount of work you are able to accomplish each training session, as well as helping you build a massive “pump.” The pump is effective for increasing circulation overall, and helping to move nutrients to the muscles being worked!
Supplements can be a great way to increase your energy levels before training, when utilized properly 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 meant to serve as a replacement.
Considering this fact, all the supplements listed above can effectively aid you in being more energized and focused for each of your workouts!