Last Updated: October 1, 2019
Fighting Back Against Fatigue
Energy often feels like a scarce resource, especially as older age sets in. By the time you reach your 40s or 50s, feeling consistently drained seems like a daily occurrence.
Even after a good night’s sleep, it’s not uncommon to feel fatigued within hours of rolling out of bed, leading to challenges both at home and at the office. Prolonged fatigue can cause relationship problems, problems at work that can lead to firing and demotions, and even put you at risk for serious events like car accidents.
But besides getting more sleep, what can you possibly do about it? One good solution is to incorporate some of the best supplements for energy into your routine (see below), but you should rule out any potential medical condition first.
Medical Causes For Low Energy
Being tired all the time can be normal – unfortunately, studies indicate that most Americans don’t get enough sleep – but it can also be the sign of something larger. The fact is, many things can contribute to ongoing low energy, and while poor sleep is one of them, it isn’t the only one.
Numerous medical conditions and lifestyle factors both large and small can contribute to untimely exhaustion, such as:
- Low Vitamin B
- Unusual stress levels
- Heart disease
- Iron levels that are far too low or far too high
- Lack of exercise, or extreme levels of exercise
- Sleep apnea
Before deciding that your low energy is natural or just a part of aging, be sure to see a doctor to rule out anything serious.
What Are the Best Supplements for Energy?
If you’re drinking enough water, eating a healthy diet, getting plenty of exercise, and still feel as though your only serious hobby is sleeping, it may be time to look at the supplements in your medicine cabinet. There is significant evidence showing supplementation as a way to combat fatigue, addressing nutritional deficits you didn’t know were there.
Here’s a general list of the best supplements for energy, and for restoring a happy, productive life.
A naturally occurring mineral essential for human health, iodine can play a large role in energy. The thyroid hormone produced by the thyroid gland – a strong contributing factor in normal energy levels – is stimulated by iodine and tyrosine, with low iodine levels negatively affecting proper thyroid function.
With iodine supplementation, it’s possible to boost hormone levels, keeping you alert and awake.
A vitamin B deficiency, or more particularly a Vitamin B12 deficiency, can play a significant role in fatigue, so it’s no surprise that this essential vitamin can work to keep you energized and wide awake. Vitamin B12 plays a vital part in converting food to glucose – the body’s main source of energy.
Melatonin is often associated with sleep, so it seems like an odd choice for energy. However, melatonin can actually play a large role in helping you stay awake and alert.
Melatonin does contribute to healthy sleep, supporting a strong circadian rhythm that can ensure you’re getting a restful night for a wide-awake morning.
Ginseng has been long-embraced by holistic medicine as a way to improve energy and cognitive function while providing anti-inflammatory effects. When taken routinely, it can do the same for you, increasing energy levels and reducing tiredness in those who feel regularly underslept and worn down.
A mineral with crucial bodily functions like regulating blood pressure and supporting cardiovascular health, regular doses of magnesium can make a huge difference. Unfortunately, chronic stress can cause magnesium deficiency, leading to increased fatigue.
Magnesium supplementation can ease this burden, helping those facing stress to feel more energized and productive during the day.
Best known as a derivative of citrus fruits like orange, Vitamin C is found in common substances like orange juice. However, this doesn’t mean you’re getting enough of it.
1,000 to 3,000 milligrams of Vitamin C each day can provide a noticeable effect, improving the functioning of the immune system and helping to stave off infections that could make you sick and tired.
Folic acid, also known as Vitamin B9, plays a critical role in healthy body functions, including supporting brain health. Folic acid deficiencies can be very serious, leading to consequences like depression, confusion, immune system challenges, and even memory problems.
Adequate folic acid, ideally a dose of 1,000 mg or more per day, can help your brain work its best, keeping you alert and focused both day and night.
An adaptogenic herb also known as golden root, Rhodiola can do wonders to boost your energy levels, burning fat, improving brain function, and keeping you from falling asleep in the middle of the day. A traditional part of Chinese herbal medicine, roots of plants in the Rhodiola family can reduce stress, improve stamina, and help you stay awake in a natural, sustainable way.
An amino acid that is non-essential but still important, glycine can have a great effect on your energy levels. Glycine plays a significant role in the production of RNA and DNA, and is also a component in collagen, a substance that helps to regulate blood sugar levels and distribute glucose throughout the body for a more efficient use of energy.
A common ingredient found in coffee, tea, soda, and energy drinks, almost everyone knows the power of caffeine. With over 90% of Americans drinking caffeine on a regular basis, this wonder drug’s abilities are certainly not secret.
However, this doesn’t mean that caffeine doesn’t work; caffeine is a powerful stimulant that targets the heart, brain, and breathing to improve functioning and keep you awake. Caffeine can increase mental alertness as well, providing a way for you to stay focused and motivated, even when you feel a crash coming on.
Living with low energy isn’t easy. The crushing fatigue that stands in the way of every day often feels as if its never going to go away.
With the right supplementation, however, it’s possible to feel your very best, providing a reliable way to enhance energy that can keep you on the right track, day in and day out.
See Also: The Best Vitamins for Men
Mark McIntyre is the founder of MaleHealthReview.com and acts as it’s chief contributor. He is a fitness trainer and avid mountain biker who also enjoys camping, hiking and fishing. Besides managing Male Health Review, Mark is also a guest columnist for several blogs related to men’s health. More about this author…