We all feel low on energy every once in a while. Whether you’re looking to feel energetic through an afternoon slump, preparing to power through your day, or hit the gym after a tiring working day, you need supplements to boost energy. Yes, coffee is usually the go-to drink in such circumstances but there are other supplements that you can try out too, which will not only amp up your energy but also increase stamina and mental alertness. In this article, let’s look at these natural supplements in great detail.
Best Supplements To Boost Energy
The best supplements for energy include l-theanine, ginseng, ashwagandha, caffeine pills, and vitamin B12, among others like maca, guarana, CoQ10, and the like. These herbal supplements are your one-stop solution to all your low energy, fatigue, lack of mental alertness and focus problems. Read on to find out more.
L-theanine
This is a component that is usually found in green tea and black tea. It is a naturally occurring amino acid that is found in these beverages and in certain kinds of mushrooms. It is also available in the form of pills with 200 mg potency. While there is no official limit to the amount you can consume, USFDA states that 250 mg of the supplement is safe. However, it's best to check with your doctor to know exactly how much you should consume.
Its benefits are as follows:
Studies show that l-theanine positively impacts the brain, which helps enhance mental alertness and focus.
Furthermore, some randomized clinical studies have shown that l-theanine is known to have an anti-stress impact on human beings, aiding in increasing the alpha brain waves that enhance a feeling of ‘wakeful relaxation’.
L-theanine also helps improve sleep quality and ease anxiety. Check out our article titled, L-Theanine: 5 Reasons Why You Must Include It In Your Diet, to know more about it.
Caffeine Pills
We all know how a strong cup of black coffee or any caffeinated drink has come to our rescue when we needed it the most-- whether it was for staying awake late at night before our exams or to increase our productivity the day after an all-nighter. But did you know that there are caffeine pills available in the market, which are used as supplements?
Made of pure caffeine, caffeine pills act as a stimulant of the central nervous system. They are usually sold as dietary supplements to boost energy levels and cognitive functions. To understand the exact dosage of a caffeine pill, a 200 mg of the same equates to consuming a little more than 2 cups of coffee.
According to a study published in 2017 by a team of American researchers, healthy adults should ideally not consume more than 400 mg of caffeine daily. However, it’s best to take the supplements in smaller quantities as too much of it can lead to symptoms such as insomnia, muscle twitching, headache, dizziness, acid reflux and other gastrointestinal problems. Too much consumption, in some cases, can also turn fatal.
Its benefits are as follows:
Caffeine is traditionally known to stimulate mental alertness and focus.
Studies have also shown to increase endurance performance among athletes.
Ginseng
Used as a traditional Chinese medicine for thousands of years, ginseng is a great energy supplement. Not just energy, it is also known to enhance your overall well being. Doctors usually prescribe a 200 mg dose but it's subject to alterations depending on a person’s health condition. There are usually two types of ginseng - American and Asian ginseng. If you have diabetes, you need to be cautious about how much you consume.
Its benefits are as follows:
Ginseng is known to bolster immunity, enhance energy levels and at the same time reduce stress.
It is also known to enhance endurance and stamina and increase resistance to daily stress and anxiety.
Ashwagandha
This is an Ayurvedic herb that has been used since ancient times in many traditional medicinal treatments. Did you know that it is one of the best energy supplements that you can use as a caffeine substitute? It is best to consult your doctor about the dosage as different conditions would require different dosages. Also, too much ashwagandha can bring down your blood sugar levels so be wary of that before you consume it, especially if you have diabetes or are on blood sugar medicines.
It forms a key part of Wellbeing Nutrition’s Ayurvedic recipe for Grandma’s Kadha – designed to boost your immunity and help relieve you of cough, cold and stress.
Its benefits are as follows:
Studies suggest how the bio-compounds present in ashwagandha raise energy levels, ease anxiety, reduce inflammation and improve your overall health.
Read our article, ‘All you need to know about Ashwagandha’ , to know more about this medicinal herb.
Vitamin B12
Predominantly present in animal products like poultry, fish, eggs and milk products, vitamin B12 is responsible for maintaining your energy levels. Given it’s usually absent in vegetarian foods except for fortified cereals, most people tend to be deficient of this micronutrient. Perhaps that’s why it is all the more important to take vitamin B12 supplements from time to time. It is said that there’s no adverse effect on taking excess vitamin B12 as the body only absorbs as much as it needs.
Its benefits are as follows:
Apart from boosting your energy levels, it is also responsible for maintaining sound cognitive function, healthy hair, nails and skin, and in preventing anemia. To know more about the importance of this supplement in detail, read our article, 'Vitamin B12: Here’s Why Your Body Needs It'.
If you are struggling to have enough of this vitamin through your diet, then our Daily Greens (a multivitamin from 39 farm-fresh greens, veggies, fruits, and antioxidant-rich superfoods) is a perfect solution for you! Just drop a tablet into your glass, watch it fizz, and sip on the delicious drink to get your daily dose of vitamin B12!
While there are many energy supplements in the market, Wellbeing Nutrition's Instant Energy Melts are formulated using natural ingredients that are a safe and steady source of energy. It contains caffeine derived as a by-product of decaffeinated tea and comprises vitamins and minerals from plant-based sources such as tempeh, coconut water, and sunflower oil. So the next time you are low on energy, you know what to have!
References:
- Nobre AC, Rao A, Owen GN. L-theanine, a natural constituent in tea, and its effect on mental state. Asia Pac J Clin Nutr. 2008;17 Suppl 1:167-8. PMID: 18296328. (https://pubmed.ncbi.nlm.nih.gov/18296328/)
- Unno K, Tanida N, Ishii N, Yamamoto H, Iguchi K, Hoshino M, Takeda A, Ozawa H, Ohkubo T, Juneja LR, Yamada H. Anti-stress effect of theanine on students during pharmacy practice: positive correlation among salivary α-amylase activity, trait anxiety and subjective stress. Pharmacol Biochem Behav. 2013 Oct;111:128-35. doi: 10.1016/j.pbb.2013.09.004. Epub 2013 Sep 16. PMID: 24051231. (https://pubmed.ncbi.nlm.nih.gov/24051231/)
- Pure and Highly Concentrated Caffeine, US Food and Drug Administration, (https://www.fda.gov/food/dietary-supplement-products-ingredients/pure-and-highly-concentrated-caffeine)
- Effect of Caffeine on Sport-Specific Endurance Performance: A Systematic Review, Ganio, Matthew S; Klau, Jennifer F; Casa, Douglas J; Armstrong, Lawrence E; Maresh, Carl M, Journal of Strength and Conditioning Research, doi: 10.1519/JSC.0b013e31818b979a, (https://journals.lww.com/nsca-jscr/Fulltext/2009/01000/Effect_of_Caffeine_on_Sport_Specific_Endurance.46.aspx)
- Asian Ginseng, National Center for Complementary and Integrative Health, (https://www.nccih.nih.gov/health/asian-ginseng)
- Vitamin B12, National Institute of Health. (https://ods.od.nih.gov/factsheets/VitaminB12-HealthProfessional/)
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