4 supplements to boost your energy that are highly expert-recommended

 

4  supplements to boost your energy 

          Factors to Consider Before Choosing Supplements

Before diving into supplements, it's crucial to consider a few important factors.

Importance of Thorough Testing

According to Dr. Elizabeth Sharp, an internist and medical director at Health Meets Wellness in New York City, addressing low energy levels should begin with thorough testing.

Essential Steps in Identifying Deficiencies

Identifying potential vitamin deficiencies, particularly vitamin D and vitamin B12 in vegetarians, is essential.

Screening for thyroid disorders and ruling out anemia and iron deficiency are also pivotal steps to pinpoint underlying causes accurately. Once deemed necessary, selecting supplements requires caution.

Advice Against Opting for Cheaper Supplements

Naturopathic endocrinologist Jolene Brighten advises against opting for significantly cheaper supplements, as these may use inferior ingredients and lack proper regulation, potentially not matching their label claims.

Consultation with Healthcare Providers

To mitigate potential risks, Cathi Dennehy, a doctor of pharmacy, dietary supplement researcher, and professor at the University of California San Francisco, advises starting with a consultation with your healthcare provider or a registered dietitian knowledgeable about supplements.

When ready to purchase, thorough research, particularly on the brand, is essential.

Reliable Resources for Information

Consumers are recommended to consult resources like the National Institutes of Health (Office of Dietary Supplements) and subscription-based platforms such as Consumer Lab, which provides comprehensive test results, ensuring supplements are free from contaminants and contain accurate ingredients. According to Dennehy, these sources offer valuable insights into the quality and reliability of supplement brands.

When considering which vitamins and supplements might aid energy levels, Dennehy emphasizes the importance of addressing deficiencies. "If you’re deficient in it, then correcting can be helpful. But if you’re not deficient, it’s unlikely to provide benefits."

Highly Recommended Supplement Options

Now, here are four highly recommended options to explore.

1. Vitamin B12

Vitamin B12 is essential for blood and nerve cell health and DNA synthesis, crucial in preventing megaloblastic anemia. 

According to Cathi Dennehy, about 15% of the population lacks sufficient B-12, with vegans, those with pernicious anemia, and frequent stomach-acid reducer users at higher risk. Jolene Brighten advises caution in consumption timing to avoid sleep disruption. B-12 supplements primarily benefit energy levels when correcting a deficiency.

 

2. Creatine

Naturally occurring in the body and found in red meat and fish, creatine enhances muscle phosphocreatine stores, crucial for high-intensity exercises.

 Cathi Dennehy highlights its support for explosive movements and strength performance, endorsed by sports nutrition experts. Jolene Brighten notes creatine's role in ATP production, benefiting both brain and muscle health, improving workout efficacy, and enhancing overall energy.

3. Vitamin D

Vitamin D deficiency correlates with fatigue, muscle weakness, and low mood. Supplementing can significantly improve energy levels, 

supported by studies showing rapid energy enhancements with vitamin D supplementation. Cathi Dennehy recommends daily intake during winter and emphasizes the challenge of obtaining sufficient vitamin D from diet alone. Jolene Brighten underscores the importance of sunlight exposure and advises testing vitamin D levels for personalized supplementation needs.

4. Iron

Iron supplementation is crucial for those with iron deficiency anemia, a prevalent global condition causing fatigue and weakened immunity. 

Cathi Dennehy stresses the necessity of lab tests to determine iron deficiency accurately. Excessive iron intake can be toxic, caution both Dennehy and Dr. Elizabeth Sharp, who highlight potential gastrointestinal issues with unnecessary supplementation.

 

Honorable Mentions

Consider adding beetroot powder and magnesium to your regimen. Beetroot powder, rich in nitrates, enhances blood flow and oxygen delivery, promoting energy.

 Magnesium aids in better sleep, supports food metabolism for sustained energy, and regulates blood sugar levels, essential for maintaining energy throughout the day.