Being constantly overworked and tired can negatively affect your health more than just feeling bad or drained. It may significantly influence your body, making it more difficult to grow muscle, reduce body fat, and maintain your weight and overall health. If you have a hectic lifestyle and frequently feel weak, it may be time to evaluate what is causing your fatigue and whether there is anything you can do about it.
What are the common causes of fatigue?
Feeling tired can be caused by various factors, ranging from your lifestyle to your nutrition. It may be caused by a change in dietary habits, the usage of new medications, or just a lack of sleep. Sometimes, chronic tiredness can be caused by underlying health problems.
The most straightforward approach to avoid tiredness during the day is to ensure that you consume a well-balanced diet rich in vital nutrients, maintain a regular sleep schedule, manage your alcohol intake, and try as much as possible to add in daily exercise.
What is the significance of vitamins?
Vitamins are essential for keeping your body’s health and functioning correctly throughout the day. On average, we obtain many vitamins from food, however deficiency is not uncommon.
In that case, there are numerous solutions available to assist you in combating fatigue and tiredness, with some options being derived from supplements. Many supplements include a variety of nutrients that are designed to help assist you through the day. So, we’ve handpicked a variety of our favorite supplements that may help promote energy levels:
Fish oil has been said to be one of the more popular energy supplements on the market supporting our overall health. It includes omega-3 fatty acids that are incredibly important to the human body.
Taking fish oil capsules for omega-3 fatty acids may help increase your energy levels. According to the University of Maryland Medical Center, not getting enough omega-3 fatty acids can cause tiredness, mood changes, and irritability. As a result, taking fish oil capsules regularly may be something you’ll want to look into.
Iron is a mineral required by the body for growth and development. Iron is used by the body to produce hemoglobin, a protein found in red blood cells that transports oxygen from the lungs to all body areas, and myoglobin, a protein that gives oxygen to muscles. Iron is also required by your body to produce certain hormones.
This is significant for supplying energy for daily activities and can help reduce fatigue and tiredness. Iron-rich foods include red meat, seafood, dark green leafy vegetables such as spinach, and iron-fortified breakfast cereal, bread, and pasta.
Vitamin B is an expansive vitamin, with B12 being known as the “energy” vitamin as it helps assists your body in converting food into energy that your cells may subsequently utilize. Aside from that, it helps with the body's nerves and blood cells.
Other Vitamin B supplements such as vitamin B3 are also good as they support brain function and B6, which helps the body convert carbohydrates and protein into energy.
Tyrosine is an amino acid that our bodies generate naturally. It is essential for sending messages from our body to the brain. When we engage in cognitively or physically requiring activities, these hormones are thought to decrease. As a result, we may focus less and eventually get physically and/or psychologically exhausted. Boosting our tyrosine levels is thought to help us fight off feelings of tiredness and mental exhaustion.
Rhodiola Rosea is another well-known plant that has been used in supplementation. It grows in cold, mountainous areas and is a natural ingredient to help us with stress.
There has also been a limited collection of studies examining the physical and mental tiredness issue resulting from that research. The great majority of the study found evidence of Rhodiola Rosea supporting both physical and psychological function.
Coenzyme Q10 is an essential element of cellular energy generation as well as a powerful antioxidant. It can be present in all cells, although concentrations are higher in our brains, hearts, and kidneys. Our bodies naturally produce CoQ10, but its production declines as we age.
Insufficient CoQ10 levels restrict cells' capacity to reproduce and execute their tasks, leading to tiredness in the long run. In general, CoQ10 is one vitamin that becomes increasingly beneficial as we age.
Caffeine with L-Theanine
Caffeine may be the first ingredient that comes to mind when you need an energy boost. It can be found in various popular beverages, including coffee, tea, soft drinks, energy drinks, and energy supplements. On the other hand, caffeine is often restricted or avoided since it can produce irritation, restlessness, and a collapse following the first energy spike. However, taking a supplement containing L-theanine and caffeine may be a more simple approach to these adverse effects.
L-theanine is an amino acid found naturally in tea and certain mushrooms. It is considered to induce relaxation without causing sleepiness. Several studies have demonstrated that combining coffee and L-theanine may help assist memory and response speed while decreasing weariness and mental fatigue. These findings show that supplementing caffeine with L-theanine may provide the same energy-boosting advantages as caffeine without adverse side effects.
Creatine is a popular component in exercise supplements attributed to its aim to increase energy for better endurance and strength. It is helpful for a wide range of energy requirements, including high-intensity interval training, weight lifting, and other endurance requiring sports.
Magnesium is a mineral involved in many cellular functions, including the activity of our neurons and muscles. Magnesium is necessary for releasing energy from the food we eat, therefore helping digestion and absorption.
Magnesium also assists in the absorption of oxygen by our muscles, which is critical during exercise, particularly aerobic activity. As a result, low levels of this mineral have been linked to decreased performance and energy during workouts. However, tiredness caused by a lack of magnesium may be improved with supplementation.
Withania somnifera, commonly known as Ashwagandha, is among the oldest herbal medicinal plants in Indian Ayurveda. It has been suggested that Ashwagandha may help with our body's flexibility along with stress support.
As stress can be one of the factors that weighs our energy levels, many people may choose to take a supplement for energy support
Nature's Branch Ashwagandha is made with Organic Ashwagandha and Organic Black Pepper to support natural stress relief, the nervous and immune systems, as well as assisting energy, mood, and cortisol levels. Our all-in-one Ashwagandha supplement comes in vegan capsules, and every bottle contains an ultra-long lasting three-month supply. Our Ashwagandha is non-GMO, gluten-free, and is proudly made in the USA. All of our supplements are third-party tested for the highest safety, potency, and quality.
Want to learn more about Ashwagandha? Head on over to our product page by clicking the link below:
Hjalmarsdottir, M. F. S. (2018, October 15). 17 Science-Based Benefits of Omega-3 Fatty Acids. Healthline. https://www.healthline.com/nutrition/17-health-benefits-of-omega-3
Coleman, R. E. D. (2018, June 11). What Does Fish Oil Do for Us? Healthy Eating | SF Gate. https://healthyeating.sfgate.com/fish-oil-us-8560.html Iron - Better Health Channel. (n.d.). Better Health. Retrieved August 8, 2021, from https://www.betterhealth.vic.gov.au/health/conditionsandtreatments/iron
Society for the Advancement of Blood Management, Inc. (2013, November). A Patient's Guide to Oral Iron Supplements. iron.sabm.org. https://www.sabm.org/wp-content/uploads/2018/08/Patient-Guide-to-Oral-Iron-Nov-2013.compressed.pdf
Mishra, L. C. (n.d.). Scientific basis for the therapeutic use of Withania somnifera (Ashwagandha): a review. PubMed. Retrieved August 8, 2021, from https://pubmed.ncbi.nlm.nih.gov/10956379/
Hung, S. K. (2011, February 15). The effectiveness and efficacy of Rhodiola rosea L.: a systematic review of randomized clinical trials. PubMed. https://pubmed.ncbi.nlm.nih.gov/21036578/
Van de Walle, M. G. S. (2018, May 28). 11 Vitamins and Supplements That Boost Energy. Healthline. https://www.healthline.com/nutrition/best-supplements-for-energy#TOC_TITLE_HDR_2