Are you fighting fatigue throughout your day? Do you have a hard time staying awake? Is it impacting your quality of life? Unfortunately, there’s only so much coffee and energy drinks can do to keep you energized and sharp throughout your day.
If you find yourself still fighting fatigue, there could be several reasons why you may not have enough energy throughout the day. Eating a balanced diet, exercising regularly, and getting enough sleep is best for maintaining your energy levels. However, if lifestyle modification does not work, some vitamins and supplements you can add to your daily routine may help boost your energy. In this article, we’ll cover a few main ways to increase your energy throughout the day, along with the best supplements to take and their benefits. Let’s dive in!
The Best Ways To Maintain A Healthy Lifestyle
Before jumping into the best supplements to fight fatigue, we’ll first dive into a few key lifestyle modifications that can help you feel more energized during the day.
Lifestyle modifications include things such as getting enough sleep, exercising frequently, and maintaining a consistent diet. Below are a few daily recommendations for each of these modifications to support a healthy lifestyle.
Get Enough Sleep
According to the Sleep Foundation, adults between the ages of 18 to 64 need about seven to nine hours of sleep each night. Adults aged 65 and up need seven to eight hours of sleep. Unfortunately, 35% of adults report an average of seven hours of sleep or less a night, which is detrimental to overall health.
Incorporate 150 Minutes Of Exercise Per Week
According to the American Heart Association, it is recommended that adults get 150 minutes of moderate-intensity aerobic activity per week (such as gardening, brisk walking, dancing, water aerobics, etc.) or 75 minutes of vigorous aerobic exercise with muscle strength training (such as hiking, running, swimming, jump roping, etc.) at least two days a week.
Follow The MyPlate Diet
According to the U.S. department of agriculture, following the MyPlate diet is recommended. My plate consists of ¼ plate of vegetables, ¼ plate of fruits, ¼ whole grains, and ¼ protein. In addition, you should limit snacks and beverages that are high in sugars, saturated fat, and sodium.
Besides these recommendations, you should consider limiting alcohol, smoking, and sugars, staying hydrated, and reducing stress. If lifestyle modifications do not work, additional supplementation is the best option to boost your energy levels throughout the day.
The Top 4 Supplements To Help Boost Energy
If changes to your daily routine and sleep hygiene have not improved or you would like a boost throughout your day, consider one of these supplements below.
Vitamin B Complex
Vitamin B plays a crucial role in energy production and metabolism and in transporting oxygen in the blood throughout the body. Although there are eight total B vitamins, all the B vitamins have specific roles, such as cell growth, breakdown, and energy production throughout the body.
Vitamin B12, also known as cobalamin, is most commonly known to fight fatigue and boost energy. B12 specifically aids in red blood cell formation and is used for energy production. In addition, studies show that Vitamin B supplementation improves cognitive function and memory performance which is why it’s essential to ensure you have enough Vitamin B12.
You can find Vitamin B12 in foods such as fish, red meats, eggs, poultry, dairy, and fortified cereals. However, people who are vegan and vegetarian may need more B12 in their diet from plant-based sources. To make sure the body is getting enough Vitamin B12, supplementation can help ensure optimal vitamin levels are maintained.
Green Tea Extract
Green tea is one of the most common teas in the world. It has been used medicinally in various parts of Asia for thousands of years. This substance may come as a beverage or supplement with the name green tea exact (or a concentrated form of dried tea leaves).
Multiple studies have shown that green tea helps fight fatigue as green tea contains caffeine which prevents a decline in energy. Just one cup of green tea may contain anywhere from 30 to 50mg of caffeine, whereas one cup of coffee has about 95mg of caffeine. Not only does green tea contain caffeine, but it also contains epigallocatechin-3-gallate (EGCG), which serves as an anti-fatigue effect.
Other benefits of green tea include promoting weight loss, reducing heart disease, and serving as an antioxidant that protects the skin from harmful ultraviolet rays and has anti-aging effects. Research has also shown that green tea may even reduce the risk of cancer!
Co-Q10 (9, 10, 11)
Co-Q10, also known as coenzyme Q10 or ubiquinone, is in every cell of our body. It’s responsible for energy production and transportation. In fact, Co-Q10 is naturally produced in our bodies and is essential for growth and maintenance. Due to the energy production that Co-Q10 has, it may be used to fight fatigue and improve physical performance.
In an analysis of 16 studies, ten demonstrated that Co-Q10 was statistically significant in fighting fatigue. Another study suggested that 500mg of Co-Q10 daily can improve fatigue and depression in patients with multiple sclerosis compared to a placebo. Co-Q10 also has antioxidant and anti-inflammatory properties, which may help lower cholesterol, relieve migraines, and may help reduce the risk of heart disease.
As you get older, the levels of Co-Q10 will decrease. In addition, people with certain conditions, such as those with heart disease and those who take the medication class called ‘statins’ which is used to treat cholesterol, may also have a lower level. This is why consuming foods such as meat, fish, and nuts are essential to maintain normal levels of Co-Q10. However, supplementation may be needed.
To help fight fatigue, you’ll want to improve your sleep quality. Magnesium is a mineral that your body uses to function and produce energy. Low magnesium levels may cause headaches, stress, and chronic fatigue syndrome. However, research has shown that magnesium may help improve sleep and stress. When stress factors are not present, and sleep is improved, fatigue levels will decrease.
Additionally, maintaining normal magnesium levels is essential to lower the risk of diabetes, heart disease, and high blood pressure. Foods that contain magnesium include whole grains, seeds, nuts, and dairy.
What Should I Do If I Still Feel Tired?
If lifestyle modifications and vitamins do not improve your fatigue, contact your doctor. They can help to determine if there may be underlying conditions such as Vitamin B12 deficiency, anemia, and more. Consult your primary care physician to rule out these conditions.
Fatigue can affect your work, cause accidents, and impair concentration and memory. It can also lead to headaches, mood swings, anxiety, and sleep impairment. Long-term fatigue can even affect your quality of life and health, which may lead to complications. Getting enough sleep, exercising, and maintaining a healthy diet is essential to prevent fatigue. However, additional supplementation may be a great choice to help you get through the day if you consistently feel tired.
At Bump Vitamins, we offer a customized vitamin plan based on your needs, lifestyle, and nutrition. For example, to help fight fatigue, we offer vitamin B-12, Co-Q10, and green tea extract. Each of these substances will help boost your energy throughout the day! Our supplements are also GMP certified and verified by a licensed pharmacist to ensure you get exactly what is in the vitamin. To learn more, take our online assessment today.