The heat wave hitting much of the country can be a serious energy drain. But so can a host of other factors, like lack of sleep and poor diet, depression, anemia, stress, thyroid issues, and even lack of exercise. And sometimes, caffeine just doesn’t cut it (not to mention that drinking too much can have adverse effects ranging from increased heart rate to dizziness and anxiety).
And what about vitamins and supplements to help boost your energy? Experts swear by a few of them.
But first, a few caveats.
“If someone is suffering from a lack of energy, my first reaction would be to recommend a series of tests before considering taking supplements,” says Dr. Elizabeth Sharp, internist and medical director at Health Meets Wellness at New York. Fortune. “Screening for vitamin deficiencies, such as vitamin D and vitamin B12, especially in vegetarians, is crucial. Additionally, I would screen for thyroid disorders if other symptoms suggest such a condition, and I would also rule out anemia and iron deficiency. It is important to accurately identify the underlying cause to ensure appropriate and effective treatment.
Once they’re deemed appropriate, she says, be careful about your purchase. “Be wary of supplements that are much cheaper than others or seem like a good deal,” says Jolene Brighten, a naturopathic endocrinologist and author of Is this normal?, warns. “Often these use poor quality ingredients and in some cases, because they are not regulated, they will not actually have what the label says.”
To avoid such risks, suggests Cathi Dennehy, a doctor of pharmacy, dietary supplement researcher and professor at the University of California, San Francisco, start by talking with your doctor or a registered dietitian who is familiar with supplements. Then, when you’re ready to buy, be sure to do some research, especially on the brand.
Consumers can consult the National Institutes of Health (Office of Dietary Supplements) as well as paid sources, such as Consumer Lab, which requires paid access to its test results, which examine everything from possible contaminants to verification of health. content of a food supplement. “I get asked the question quite often: “Is the brand I’m using a good brand?” “, says Dennehy, who cites these sources for answers.
Finally, she says, when deciding which vitamins and supplements might help with energy: “Here’s my take: If you’re deficient, then correction may help.” But if you don’t miss any, it probably won’t be useful.
That being said, here are four favorites to consider.
1. Vitamin B12
A nutrient that helps keep our body’s blood and nerve cells healthy and while helping to make DNA, the genetic material in all our cells, vitamin B12 also helps prevent megaloblastic anemia, a blood disorder that makes people feel tired and weak, according to the NIH’s Office of Dietary Supplements. That’s why it’s often a solid go-to for people who are lacking energy, provided there’s evidence of a deficiency.
“We know that certain vitamins are more likely to be associated with deficiency in the general population. Around 15% of the population is deficient in vitamin B12. So it’s something that we can test,” explains Dennehy. She adds that certain populations are more likely to be deficient, including vegans, because vitamin B12 is bound to animal proteins found in foods; people with an autoimmune disease called pernicious anemia, who are unable to absorb the vitamin; and people who take a lot of over-the-counter stomach acid reducers, like famotidine, because they don’t have the stomach acid needed to release vitamin B12 from animal proteins.
But, Brighten warns, “Be careful taking them in the late afternoon or evening, as they may disrupt sleep in some people.” »
And, again, Dennehy says, “the only reason it would improve energy is if you were correcting a deficiency.”
2. Vitamin D
According to the Cleveland Clinic, some of the main symptoms of vitamin D deficiency in adults are fatigue, muscle weakness and low mood, which can lead to feeling down and exhausted. So does it make sense to take a vitamin supplement to give you a little pep?
Maybe. A study published in the journal Medicine compared the results of two groups suffering from fatigue and vitamin D deficiency, one given vitamin D supplements and the other a placebo. In just four weeks, the vitamin D group experienced significant improvements in their energy levels.
“It is very difficult to get the vitamin D you need through your diet; fatty fish and fortified dairy products are the only significant sources,” notes a Harvard newsletter on dietary supplements. “So dietary supplements are a good idea for most adults. »
“Vitamin D is beneficial during the winter,” says Sharp, “with 1,000 to 2,000 IU per day safe for most people.” Brighten adds that “getting enough sunlight is also important,” and suggests testing your D levels to determine what you need.
3. Creatine
Creatine is a compound made in the liver, kidneys and pancreas and found naturally in foods like red meat and fish. It’s primarily stored in your muscles as phosphocreatine, which is “the initial energy source for all exercise and the preferred source for “explosive” movements such as heavy lifting, jumping, and short sprints. As such, creatine monohydrate supplements are widely used to increase strength performance,” according to the Department of Defense Dietary Supplement Resource.
And unlike other supplements, Dennehy says, “this one actually has decent evidence that it’s beneficial for someone who’s doing, say, high-intensity exercise.” The International Society of Sports Nutrition, she adds, has a favorable stance on creatine, as does the Natural Medicines Database. “It seems to improve the maximal output of intense exercise.” Creatine, available in powder, capsule, or gummy form, therefore makes sense, she says, “if you’re doing a lot of intense exercise.”
Brighten agrees: “Creatine is a very well-studied supplement that provides benefits for both brain and muscle health. Additionally, it can help your cells generate a molecule called ATP, often called the cell’s energy currency. Creatine can help improve your workouts, which can make you feel more energetic and sleep better. »
4. Iron
“Again, this would make sense if you have iron deficiency,” Dennehy says. “And as the World Health Organization notes, iron deficiency is common worldwide. About 30 percent of the world’s population has a more severe form of iron deficiency anemia, and we know that iron deficiency anemia can cause fatigue, tiredness, weakness, and decreased immunity. So that’s where you would want to do your type of lab work.”
Because excess iron, on the other hand, can be toxic to the body, she says.
Brighten adds: “Apart from patients who are menstruating regularly, pregnant or have confirmed iron deficiency anemia, we generally do not recommend iron supplementation, as it can have negative effects on your health.”
“If this is not necessary, it can cause gastrointestinal problems,” warns Sharp.
Honorable mentions
Finally, two bonus extras to consider include beet powderwhich, according to Brighten, “is high in nitrates, which the body converts to nitric oxide, which leads to increased blood flow and oxygen delivery to your tissues, which can lead to more energy,” and magnesium“It’s a mineral that many people benefit from and can help maintain energy levels by improving sleep,” she explains. “In addition, magnesium is necessary for the metabolism of food, which allows us to obtain energy, and for the regulation of our blood sugar, which helps us maintain our energy levels. »
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