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Published on April 5, 2021

9 Best Energy Supplements To Fight Fatigue And Tiredness

9 Best Energy Supplements To Fight Fatigue And Tiredness

When it comes to energy levels, the solution is relatively simple. Make sure you get ample sleep, exercise regularly, and have a well-balanced diet. But as much as those things are simple, performing them on a regular basis can be difficult.

Worse, you could be doing these and still find energy levels draining quickly.

Fortunately, there are several options out there to help you with pushing back fatigue and tiredness. Most of these solutions stem from supplements. These little pills pack all kinds of helpful nutrients to get you through the day. Below we’ve selected some of the best energy supplements available.

Before getting to the list, here are some of the criteria that we used to determine what are the best options to offer you:

  • No fillers – One of the big issues with supplements is that they contain needless fillers in them that provide you with no benefit. We’ve checked many of these products to ensure they are from natural and pure sources and that these companies don’t put in fillers.
  • Improve mental functions – Fatigue isn’t just a physical thing, it’s mental too. The supplements we recommend help you in overcoming both sides of fatigue.
  • Metabolic benefits – These supplements are known to help burn energy stored in fat while preserving energy in your muscles.
  • Energized without the side effects – When people think of energy, they also keep in mind the downsides like crashing, jittering, irritability. These are known side effects for energy boosters, but they’re not part of these supplements.

Now let’s dive into the 9 best energy supplements for fatigue.

1. Fish Oil

One of the best energy supplements on the market is fish oil. Fish oil supplements are able to provide a wide variety of benefits to individuals. It’s essentially the supplement to be using if you’re looking to improve brain or heart function or both.

We recommend Infuel Fish Oil as they make a perfect blend of fish oil and Omega 3 healthy fats which directly support development of our brains, eyes, nervous system and maintaining a healthy heart. All of these feeds into our energy levels because these supplements provide us with essential fats that our body can use. Furthermore, stronger brain development is an invaluable tool to fighting off fatigue.

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2. Ashwagandha

Ashwagandha is one of the most important medicinal herbs in the Indian Ayurveda and it’s one of the world’s oldest medicinal systems. Over the years of its study, researchers have been able to uncover that Ashwagandha is able to increase our body’s resilience to both physical and mental stress.[1]

Because stress is one of those aspects that drains our energy levels physically and mentally, it stands to reason that having supplements of this nature can provide us with more energy. Beyond that, there is also research that suggests we can alleviate fatigue associated to exercise with this too.

NaturaLife Labs supplement of Ashwagandha comes to mind as a reliable source. It’s organic, vegan, and gluten free. Each capsule provides 2,100 mg with nothing but ashwagandha root powder and extract, making it highly potent compared to other brands.

3. Rhodiola Rosea

Another notable herb grounded into supplement form is rhodiola rosea. It grows in cold, mountainous regions and is used as a natural substance to enhance our coping abilities with stress.

From that research, there have also been a small collection of studies that looked into the physical and mental fatigue aspect too. Out of the vast majority of those studies, there was evidence of rhodiola rosea enhancing both physical performance and easing mental fatigue.[2]

Out of the various brands that provide this supplement, Bronson’s Rhodiola Rosea is a great fit. It’s gluten and soy-free and provides 1000 mg of 100% natural rhodiola rosea. These are also safe for vegans and vegetarians alike.

4. CoQ10

CoQ10 stands for coenzyme Q10 and is something that our body makes naturally. They are found in all of our cells though our heart, kidneys, and liver have the highest levels of this. What CoQ10 does though is produce energy for us and also protects themselves from oxidative damage.

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So why bother with having specific supplements of these? Well as we get older, things start to decline and our cells may not be able to produce as much energy as before. If we want our body cells to stay in shape, providing these supplements can help.

One of the best ones out there to look at is Nature Made’s CoQ10 vitamins. These supplements are gluten free and only contain soybean oil, gelatin, glycerin, water, and soy lecithin, making them ideal for most individuals. They also provide great benefits to those who take Statin as statin drugs are known for reducing CoQ10 levels. This replenishes them and doesn’t conflict with the use of those drugs either.

5. Vitamin B12

Vitamin B is a typically good vitamin to have. But if you’re looking for the best energy supplements in this category, B12 is the best. B12 is all about helping your body transform food into energy that you cells can then use.

Beyond that, studies have found the vitamin helps with the body’s nerves and blood cells. It also prevents a type of anemia that can render you weak and tired.

A lot of people are deficient in this area which is to be expected since not everyone is eating a lot of animal proteins like meat, fish and dairy products. It’s particularly bad amongst vegans and vegetarians.

Fortunately, there is a good option for everyone to get their vitamin B12 they need — Naturelo’s Vegan B12 vitamin. Their protein is solely plant-based and provides a high among of B12 – 1000 mg per capsule. The main source of their B12 vitamin comes from Spirulina which is a rich, plant-based source of natural B vitamins, protein, and various minerals, giving you a clean supplement to boost your energy levels.

6. Iron

Our body also needs iron in order to function too. With a lack of iron we develop anemia which can then lead to sensations of weakness and fatigue. Iron is essential because it fights off that by providing red blood cells carrying oxygen to the body’s tissues.

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Overall, iron is able to help you with fighting back fatigue because of this essential function. The only issue is that a lot of iron in food sources stem from meats and seafood.

When looking for a pure and helpful supplement to look for, Naturelo Iron is the one. This particular supplement is appealing because it also provides you with vitamin C. Vitamin C is able to prevent iron deficiency so it pairs nicely with the iron supplement. Along with purse ingredients made from iron-rich whole foods and great absorption, you’re able to combat fatigue easier with these supplements.

7. Melatonin

Melatonin is a natural hormone that our brain produces that puts us to sleep. When we wake up, there are very low levels and it goes up over the day. But if you’re trying to stop feeling tired why would a supplement that produces this sleepy drug be helpful?

Well, melatonin also serves as a way to fight off insomnia. Many people have sleeping issues because of high amounts of screen time (which disrupt the cycle of releasing melatonin). This insomnia leads to people feeling more exhausted physically and mentally.

So by increasing your melatonin through a supplement, you’ll be able to get sleep when your body actually needs it. This process alone will be able to recharge you and energize you.

And it’s not like you need a lot of melatonin in your body for it to work. Take Nature’s Bounty Melatonin. They provide 3mg of it per capsule and it’s more than enough for individuals to fall asleep to. Best of all, these supplements are suitable for vegetarians as well.

8. Tyrosine

Tyrosine is an amino acid that our body naturally produces as well. They are essentially the drugs behind making the chemicals that send messages from our body to the brain. Those chemicals are believed to decrease when we are in mentally or physically demanding activities. This leads to us being unable to concentrate and eventually feeling tired physically and/or mentally.

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As such, being able to supplement our tyrosine levels will be able to help us fight off feeling tired and mentally exhausted. And one particular brand that can assure this is Swanson Tyrosine. Their Tyrosine supplement is Non-GMO and each capsule provides 500 mg, a healthy amount to keep you focused and mentally energized.

9. L-Theanine

The last on our list is L-Theanine. It’s an amino acid that is actually commonly found in tea and mushrooms. Considering the fact that tea – and coffee – are able to keep us energized, it makes sense that L-theanine provides similar perks.[3]

What’s also nice about this particular supplement is that it also works well with coffee. Coffee has caffeine which naturally boosts our energy levels as well. The problem is coffee also provides side effects like nervousness, irritability, restlessness and a crash after a power boost. L-theanine with coffee though seems to prevent those side effects.

One particular supplement of L-theanine we found beneficial was Nature’s Trove L-Theanine. They use natural ingredients and are made in the US, GMP NSF Certified and Kosher Certified. They’re also suitable for vegetarians as well.

Final Thoughts

Life does have a way of taking a toll on our bodies and there will be days where we are completely drained. There are several ways for you to combat this with working on a balanced diet, exercising regularly, and getting a proper amount of sleep.

But for those looking to maintain higher energy, these supplements will provide a good opportunity for you to maintain higher energy levels and give you the natural boost that you need.

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Featured photo credit: Aditya Saxena via unsplash.com

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Published on March 23, 2021

23 Foods That Give You An Energy Boost Instantly

23 Foods That Give You An Energy Boost Instantly

Our lives are increasingly busy, and our to-do-lists seemingly endless. Tending to the constant flow of things that need our attention can leave us feeling stressed and drained, which can seriously affect our productivity.

While reaching for a sugary power drink may be your go-to solution when looking for a quick pick-me-up, there are plenty of healthy foods that give you energy and provide you with an instant power boost. You just need to find the ones that work best for you.

I have prepared a list of 23 energy boosting foods that not only give you a boost of energy quickly but also provide essential nutrients to keep your body healthy and alert all day long.

If you are unsure what your next shopping list should look like, read on to learn about the best energizing foods that help fight exhaustion.

1. Water

Let’s open this list with the queen of all drinks – water! Next time you feel exhausted and sluggish, treat your body to a tall glass of water!

If your energy levels are still depleting despite your healthy sleeping and eating habits, chances are you haven’t been taking enough water to keep your body running properly.

Unfortunately, dehydration can cause fatigue and headaches, so if you need to shake that tiredness off, increase your daily water intake.

2. Coffee

Can you imagine kicking off your day without a cup of your favorite coffee? I bet you can’t!

Coffee can jumpstart your body and give you your energy back in no time. And that’s all thanks to a miracle compound called caffeine.

Caffeine is the most commonly used psychoactive substance in the world. It keeps both the mind and the body awake and sharp.[1]

Coffee is also rich in several important antioxidants, like hydrocinnamic acids and polyphenols, which help the body restore its energy by fighting oxidative stress in the cells.

So, regardless of how you prefer having your ‘magic potion,’ coffee is a lot more than an energy booster — coffee is a ritual.

At Lifehack, you can get yourself an effective energy boosting coffee – Infuel Energy Plus Coffee. Check out this at the Lifehack Shop.

3. Peppermint Tea

Surprised to see peppermint tea on this list? Don’t be!

Research shows that natural compounds found in mint tea can energize the body, reduce fatigue, and improve mental focus and sharpness.[2] It’s quite stimulating, even though it doesn’t contain any psychoactive substances like caffeine.

Peppermint tea can be used on its own as a light, refreshing drink, or you can choose to add it to your favorite herbal blend for an extra energy kick.

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According to folk medicine, brewing it for 10 to 15 minutes will release components that will relax your body and make you sleepy, but a short brew of 5 minutes will keep you alert and focused when you need it most.

4. Natural Energy Drinks

If you are not much of a coffee drinker but still need your daily caffeine shot, natural energy drinks are the perfect solution for your worn-out energy levels.

Packed with plant-sourced caffeine and usually low on added sugars and calories, these brainpower jack-ups will sharpen your focus and improve concentration.

Some of the most popular natural energy drinks are Matcha green tea and Yerba Mate. Besides the pretty high levels of caffeine, these drinks also contain powerful antioxidants like flavonoids and phenolic acids, which help fight free radicals, inflammation, and cellular damage. [3]

5. Peanut Butter

A spoonful of this calorie-dense nutty spread goes a long way in providing delicious power jolts. Peanut butter is a superfood because it’s loaded with healthy fats, protein, and fiber that keep hunger at bay and maintain stable blood sugar levels.

Still not convinced? We’ve got more:

Peanut butter is also a carbohydrate, and, as we all know, carbs are easily converted into quick energy![4]

So next time you are about to hit the gym, allow yourself a spoon of this nutty treat and see the difference in performance.

6. Fatty Fish

Salmon, tuna, and sardines (a.k.a “brain food”) are great energizing lunch or dinner options. They are a healthy source of protein and vitamin B, which plays a crucial part in converting food into energy.

You will also find these types of fish high in omega-3 fatty acids. Studies show that omega-3s help reduce inflammation – a major culprit behind burnout and fatigue. [5]

7. Greek Yogurt

Greek yogurt is your creamy, substantial energy solution!

It consists of simple carbohydrates like lactose and galactose that provide quick energy when broken down. It also stores an impressive amount of healthy proteins that promote your metabolism.

Greek yogurt is a great source of calcium which is crucial for bone health. It’s also rich in vitamins B6 and B12 that play an important role in turning food into fuel for our cells.

8. Edamame

Packing a whopping 27 grams per cup, edamame is currently one of the most popular protein/energy sources, especially among vegans.[6]

This healthy pick-me-up snack is low in calories but high in carbohydrates, fiber, folic acid, manganese, vitamins, and minerals.

In combination with iron, folic acid promotes energy and fights fatigue. Manganese, on the other hand, contributes to better energy absorption by helping the body break down carbs and fats.

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This power-combo will regulate your blood sugar levels and help you stay high-energy for a lot longer.

9. Whole Grain Bread

A slice of whole-grain bread provides you with around 70 calories, mostly in the form of carbohydrates. The body starts breaking down carbs fast, which gives you an instant boost.

But there’s a bonus:

Whole grain bread is a complex carbohydrate[7] that allows energy to be released slowly and steadily, keeping you up and running for longer throughout the day.

10. Avocados

Avocados are literally nature’s super achievers. They are a high-fat food packed with healthy fiber, powerful antioxidants, and B vitamins.

The high levels of fatty acids found in avocados help in nutrient absorption and sustain your energy levels throughout the day.

They are heart-healthy, weight-loss-friendly, and mix well with other ingredients for a tasty meal.

11. Apples

One apple a day keeps the hunger at bay!

Apples are all-around champions. They are rich in vitamins, fiber, and carbohydrates which are the main sources of fuel for the body and the brain.

However, apples are also low on the glycemic index scale, so they won’t cause a sugar rush and leave you tired and hungry in no time.

Moreover, they are also full of antioxidants that, according to several studies, can slow down the process of carb digestion, which prolongs the effect of long-lasting energy.[8]

And if that wasn’t enough, they are cheap and easily available!

12. Spinach

According to research, nutrient-dense leafy green veggies like spinach and kale contain tons of vitamin K (excellent for your bones), lutein (promotes eyesight), and of course, iron.

With iron deficiency being one of the main culprits behind chronic fatigue, leafy greens can replenish your body’s iron reserves and add some vitamin C for better iron absorption. [9]

Amazing right? It looks like spinach can perk you up when you are feeling tired and drained of all energy.

13. Dark Chocolate

Dark chocolate may not be the healthiest food on this list, but it sure is the tastiest, right?

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Whether it makes your favorite snack or you try to steer clear of it, dark chocolate is an excellent power booster. However, it’s lower on sugar, so it will provide you with long-lasting energy and not just a sugar rush.

When shopping the shelves for dark chocolate, aim for bars with more than 75% cocoa. That way, you will benefit from cocoa’s antioxidants such as flavonoids that increase energy sustainability.

14. Oatmeal

Oats are a favorite go-to meal for many gym-goers. The power of oatmeal lies in its high fiber and protein contents that will keep your hunger at bay and your energy levels up during the day.

Oatmeal also packs a decent amount of B vitamins, iron, and manganese that help your body’s energy production processes. Just have in mind to avoid instant oatmeal packets that are loaded with added sugars and salt.

15. Dried Fruit

You got it right – oatmeal is your blank canvas for a healthier, more delicious meal, and dried fruit is the perfect match for the job.

Dried cranberries, cherries, goji berries, and many other fruits are an immediate source of energy.[10] They are loaded with micronutrients, fiber and antioxidants and are also high in vitamin D that helps energy find its way to the muscles.

16. Nuts

Almonds, walnuts, Brazil nuts, pistachios – you name it!

They are famous for their high-calorie density that gives you a much-needed energy boost. They are also full of calcium, magnesium, iron, healthy fatty acids, and antioxidants that help with inflammation and overall cellular health.

This powerful combination of nutrients promotes a lasting and effective use of energy.

Together with dried fruits and seeds, nuts make a great addition to your trail mix to help you power through your day!

17. Eggs

Eggs are one of the best foods that give you energy, and no superfood list would ever be complete without them.

Eggs contain key nutrients like folate, thiamine, and B vitamins—essential elements for converting food into sustained energy. There’s also the leucine that stimulates the production of energy in the cells.

And if that wasn’t enough, eggs pack around 6g of complete protein that helps maintain muscle mass.

Simply put, that omelet you had will help you get through a lot more than your morning zoom call.

18. Bananas

Ever wondered why athletes love bananas so much? Yes, they are sweet and tasty, but they are also the superfruit you need to jolt your energy!

Bananas pack high quantities of potassium, fiber, and vitamin B6 that promote proper muscle function. They are also an excellent source of complex carbs that digest more slowly, resulting in sustained energy.

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19. Sweet Potatoes

If you are looking for a healthy yet filling source of fiber and carbs, sweet potatoes are the real deal.

The high amount of complex carbohydrates found in sweet potatoes will provide long-term energy and control your hunger.

In addition, this super delicious root contains high quantities of manganese (breaks down nutrients for faster energy production) and copious amounts of vitamin A.

20. Brown Rice

Brown rice is whole grain rice, meaning less processed and energy-boosting! It’s high in vitamins, minerals, and fiber, and that’s exactly why it ranks higher on the scale of nutritional value.

The absence of husk in white rice allows for faster digestion, leading to a spike in sugar and energy levels and then the inevitable crash, which won’t be the case with brown rice.

Also, similar to sweet potatoes and oats, brown rice is rich in manganese, allowing for a faster and more efficient transformation of the food into energy.

21. Oranges

These citrusy goodies are loaded with vitamin C – a powerful antioxidant that decreases oxidative stress in the body and prevents fatigue.

Studies also suggest that higher levels of vitamin C in the body improve the mood and lower the chances of developing anger, depression, and confusion.[11]

22. Green Tea

You thought coffee and energy drinks are the only caffeine-infused drinks, right? Wrong!

Green tea is an excellent source of caffeine, and as a psychoactive compound, it can boost your energy and make you more alert and focused. But it can also give you the jitters and tighten anxiety.

That’s where L-theanine comes in: it counteracts the negative caffeine effects and provides a smoother energy boost.

23. Honey

Honey is the quick-fix you’ve been looking for, and it’s tasty!

We have all heard about the health benefits of bee nectar, but realistically speaking, honey won’t help much when it comes to sustained energy.

However, it has the power to drag you out of your 3. p.m. slump in a split second. To prolong its effects, add a spoonful to Greek yogurt, toss in some nuts and seeds, and you’re set.

The Takeaway

When life gets busy and you need a quick pick-me-up to power through your days, remember that there are a ton of healthy foods that can give you energy fast.

Whether you are looking for carb-rich foods for an instant energy boost, or something packed with protein and healthy fats that will sustain your energy levels all day long, the options are almost endless.

But don’t forget that there are also plenty of things you can do to keep your energy levels up all year round!

Featured photo credit: Hermes Rivera via unsplash.com

Reference

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