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Work saps your energy and your weekends are hectic, too! You’ve tried getting more shut-eye and changing up your diet, but you still feel drained. It may be time to try supplements.
Elevate your energy!
A healthy diet, regular exercise and getting enough sleep is the best formula to stay energised, but sometimes it’s not enough. Supplements offer a boost of essential nutrients to improve your health and up your energy.They commonly include vitamins, minerals and herbal products, and come in the form of capsules, powders, tablets and even drinks.Here are a few to help rev your energy engine.
Vitamin B12
Like other B vitamins, Vitamin B12 helps your body convert the food you eat into energy. It also keeps your blood cells and nerves healthy, which helps prevent anaemia. Anaemia can make you weak and tired. Vegans and vegetarians often lack Vitamin B12 as it’s found naturally in animal products like meat, dairy and fish. Take a multivitamin or up the animal products in your diet for the daily amount you need.
Tip: Before taking a Vitamin B12 supplement, ask your doctor to check if you’re deficient. Supplementing too much into your diet can cause high blood pressure, nausea, acne and urine discolouration. If you have heart conditions, skin disorders and a history of cancer, best speak with your doctor first.
Guarana
This plant is found in Brazil and as a supplement, it’s in energy drinks, capsules and powders. The seeds of the guarana fruit contain caffeine; up to three times the amount in coffee beans. Studies show that it can give you a mental energy boost. According to The Journal of Psychopharmacology, guarana improves memory, mood and alertness.
Tip: If you’re already a coffee fanatic, don’t overdo guarana. Too much may cause sleep disturbances, anxiety, heart rhythm issues and seizures. Avoid using guarana if you have heart problems, high blood pressure or kidney disease. Don’t take it along with a herb called ephedra as it may have health consequences like a stroke.
Beetroot supplement
The beetroot vegetable contains high amounts of nitrate. Nitrate produces nitric oxide which relaxes your blood vessels, blood and oxygen flow. This helps your body produce enough energy, particularly during¬¬ strenuous activities like exercise. Nitrate decreases the amount of oxygen you need to exercise. Also, the less oxygen you need to work out, the less tired you’ll feel and the longer you can go.
Tip: Beetroot has minimal side-effects in normal amounts like with a meal, or as a powder or capsule. It may stain your urine or stool with a red colour though, and large amounts decrease your body’s calcium levels.
Creatine
Creatine acts as a quick source of energy in your body. It’s a chemical found in your muscles and brain. You can up your creatine level naturally by adding more chicken, pork, red meat and fish to your diet. Creatine is particularly good at providing energy for quick, high-intensity exercises like short sprints, jumping and weightlifting. Athletes use creatine to increase their strength and performance.
Tip: Creatine is safe to have in small amounts but in high doses, may cause nausea, stomach pain and muscle cramps. In severe cases, there may be a risk of harming your liver, kidneys or heart. Remember to drink enough water while taking creatine as it draws water from the rest of your body.
