Dealing with low energy can be a real drag, impacting your focus, productivity, and overall well-being. From sleep deprivation to poor nutrition and stress, there are various culprits behind your energy slump.
In this blog post, we're diving into five powerhouse nutrients that can revitalize your energy levels and enhance cognitive function. We'll kick things off with B vitamins, essential for energy production and nerve function. Plus, we'll explore the importance of iron, a key player in oxygen transport, and magnesium, vital for energy production and glucose regulation.
But that's not all – we'll also shine a light on nootropics, a fascinating class of supplements known for their cognitive-boosting properties. While some are renowned for memory enhancement, others can help fight fatigue and boost your vitality. [1]
By incorporating these nutrients into your diet or supplement regimen, you can supercharge your energy levels and take your performance to the next level. As always, it's wise to consult with your healthcare provider before introducing new supplements or making significant dietary changes. Get ready to reclaim your energy and seize the day!
B Vitamins
B vitamins are essential for energy production in the body. They help convert the food we eat into energy that can be used by our cells. B vitamins are also important for maintaining healthy nerve function and brain function. Some of the key B vitamins for energy include:
- B1 (thiamine): helps convert carbohydrates into energy
- B6: helps with protein metabolism and neurotransmitter support
- B12: supports red blood cells and nerve function
You can find these vitamins in foods like broccoli, brussels sprouts, peas, and leafy green vegetables. However, some people prefer B vitamin supplements to ensure they are getting enough of these important nutrients. [2]
Iron
Iron is a mineral that is essential for the production of hemoglobin in red blood cells. Hemoglobin carries oxygen from the lungs to the rest of the body, including the brain. Iron deficiency may lead to fatigue, weakness, and decreased cognitive function. [3]
Foods rich in iron include red meat, pork, and poultry, as well as beans, dried fruit, and dark leafy greens.
Magnesium
Magnesium is a mineral that plays a role in energy production, muscle and nerve function, and protein synthesis. It is also involved in the regulation of glucose, which can affect energy levels. [4]
Without sufficient magnesium, the body may struggle to produce and utilize energy. Magnesium is involved in the process of turning food into energy, so it’s an essential mineral for maintaining energy levels. Check out our blog on magnesium-rich recipes.
Nootropics
Nootropics are a class of supplements that are designed to enhance cognitive function, including memory, focus, and motivation. Some nootropics may also help improve energy levels by increasing blood flow and oxygen to the brain. Some popular nootropics for energy include: [5]
- Caffeine: a stimulant that can improve alertness and focus
- L-Theanine: an amino acid that can help reduce stress and boost performance
- Rhodiola Rosea: an herb that may help reduce fatigue and improve mental performance
Vitamin C
Vitamin C is an essential nutrient that has powerful antioxidant properties. In addition, it plays an important role in our metabolism. Adequate vitamin C intake may help the body use fat as a fuel more efficiently, which is where we get our energy. [6]
Also, antioxidants are great for many aspects of overall wellness and when you are feeling well, you typically have more energy.
Summary
In conclusion, these five nutrients may help boost your energy levels and improve your daily performance. If you are feeling tired and low on energy, try incorporating more of these nutrients into your diet or supplement routine. And always talk to your healthcare provider before starting any new supplements.
References
1. Malík M, Tlustoš P. Nootropics as Cognitive Enhancers: Types, Dosage and Side Effects of Smart Drugs. Nutrients. 2022 Aug 17;14(16):3367. doi: 10.3390/nu14163367. PMID: 36014874; PMCID: PMC9415189.
2. Tardy AL, Pouteau E, Marquez D, Yilmaz C, Scholey A. Vitamins and Minerals for Energy, Fatigue and Cognition: A Narrative Review of the Biochemical and Clinical Evidence. Nutrients. 2020 Jan 16;12(1):228. doi: 10.3390/nu12010228. PMID: 31963141; PMCID: PMC7019700.
3. Houston BL, Hurrie D, Graham J, Perija B, Rimmer E, Rabbani R, Bernstein CN, Turgeon AF, Fergusson DA, Houston DS, Abou-Setta AM, Zarychanski R. Efficacy of iron supplementation on fatigue and physical capacity in non-anaemic iron-deficient adults: a systematic review of randomised controlled trials. BMJ Open. 2018 Apr 5;8(4):e019240. doi: 10.1136/bmjopen-2017-019240. PMID: 29626044; PMCID: PMC5892776.
4. Al Alawi AM, Majoni SW, Falhammar H. Magnesium and Human Health: Perspectives and Research Directions. Int J Endocrinol. 2018 Apr 16;2018:9041694. doi: 10.1155/2018/9041694. PMID: 29849626; PMCID: PMC5926493.
5. Malík M, Tlustoš P. Nootropics as Cognitive Enhancers: Types, Dosage and Side Effects of Smart Drugs. Nutrients. 2022 Aug 17;14(16):3367. doi: 10.3390/nu14163367. PMID: 36014874; PMCID: PMC9415189.
6. Wong SK, Chin KY, Ima-Nirwana S. Vitamin C: A Review on its Role in the Management of Metabolic Syndrome. Int J Med Sci. 2020 Jun 27;17(11):1625-1638. doi: 10.7150/ijms.47103. PMID: 32669965; PMCID: PMC7359392.
