Dietary supplements for energy and vigor: review of the best additives

Dietary supplements for energy and vigor: review of the best additives

What is dietary supplements for energy and vivacity and how do they work?

Bades (biologically active additives) for energy and vigor are products containing concentrated nutrients, plant extracts, vitamins, minerals and other biologically active components designed to increase the energy level, improve concentration, reduce fatigue and increase the general tone of the body. They are not drugs, however, they can have a positive effect on physiological processes associated with energy metabolism and the work of the nervous system.

The principle of operation of such dietary supplements varies depending on their composition. Some additives stimulate the production of energy at the cellular level, others improve oxygen delivery to tissues, others support the adrenal gland function responsible for adapting to stress and the production of hormones that regulate energy. It is important to understand that dietary supplements are not an instant solution to the problem of chronic fatigue, but are designed to support the body in combination with proper nutrition, sufficient sleep and moderate physical activity.

The main groups of dietary supplements for energy and vigor:

Bades aimed at increasing energy and vigor can be divided into several main groups, depending on the prevailing components and the mechanism of action:

• B vitamins B: They play a key role in the metabolism of carbohydrates, fats and proteins, converting them into energy. Vitamins B1, B2, B3, B5, B6, B9 (folic acid) and B12 are especially important. The deficiency of these vitamins can lead to fatigue, irritability and a decrease in concentration.
• Minerals: Magnesium, iron, zinc and selenium are important minerals involved in energy metabolism, maintaining immunity and protecting cells from oxidative stress. The lack of these minerals can lead to chronic fatigue and a decrease in performance.
• Plant adaptogens: Plant extracts, such as ginseng, Eleutherococcus, Rodiola Pink and Ashvagand, have the ability to increase the body’s resistance to stress, improve adaptation to adverse conditions and increase the general tone.
• L-Carnitin: The amino acid involved in the transportation of fatty acids into the mitochondria of cells, where they are converted into energy. L-carnitine can be useful for increasing endurance and reducing fatigue during physical exertion.
• Caffeine and other stimulants: Caffeine is the most common stimulant that blocks the action of adenosine, a neurotransmitter that causes drowsiness. Other stimulants, such as guarana, mat and green tea, also contain caffeine or other compounds with a similar action.
• Coenzim Q10 (COQ10): The vitamin -like substance necessary for the production of energy in cell mitochondria. COQ10 is also a powerful antioxidant that protects the cells from damage to free radicals.
• Creatine: The compound participating in the production of ATP (adenosine triphosphate), the main source of energy for muscle contractions. Creatine is often used by athletes to increase strength and endurance.
• Amino acids: Some amino acids, such as tyrosine and phenylalanine, are the predecessors of neurotransmitters, such as dopamine and norepinephrine, who are responsible for motivation, concentration and good mood.
• Probiotics: The health of the intestine plays an important role in the general energy level of the body. Probiotics can improve digestion, absorption of nutrients and strengthen the immune system.

A detailed review of popular dietary supplements for energy and vigor:

1. B vitamins B:

• Vitamin B1 (TIAMIN): It is necessary for the metabolism of carbohydrates and energy production. Deficiency can lead to fatigue, irritability and concentration problems. Recommended daily dose: 1.2 mg for men and 1.1 mg for women.
• Vitamin B2 (Riboflavin): Participates in the metabolism of fats, proteins and carbohydrates, as well as in maintaining the health of the skin and mucous membranes. Deficiency can cause fatigue, inflammation of the mucous membranes and vision problems. Recommended daily dose: 1.3 mg for men and 1.1 mg for women.
• Vitamin B3 (Niacin): It is necessary for the production of energy, DNA synthesis and the work of the nervous system. The deficit can cause Pellagra, characterized by dermatitis, diarrhea and dementia. Recommended daily dose: 16 mg for men and 14 mg for women.
• Vitamin B5 (pantotenic acid): Participates in the metabolism of carbohydrates, fats and proteins, as well as in the synthesis of hormones and cholesterol. The deficiency is rare, but can cause fatigue, headaches and irritability. Recommended daily dose: 5 mg.
• Vitamin B6 (Pyridoxin): Participates in amino acid metabolism, a synthesis of neurotransmitters and the formation of red blood cells. Deficiency can cause fatigue, depression and anemia. Recommended daily dose: 1.3 mg for adults.
• Vitamin B7 (Biotin): Participates in the metabolism of fats, carbohydrates and proteins, as well as in maintaining the health of the skin, hair and nails. The deficiency is rare, but can cause hair loss, dermatitis and neurological symptoms. Recommended daily dose: 30 μg.
• Vitamin B9 (folic acid): It is necessary for the growth and division of cells, the synthesis of DNA and RNA, as well as for the prevention of defects in the nervous tube in the fetus during pregnancy. Deficiency can cause anemia, fatigue and neurological disorders. Recommended daily dose: 400 mcg for adults and 600 μg for pregnant women.
• Vitamin B12 (cobalamin): It is necessary for the formation of red blood cells, the work of the nervous system and the synthesis of DNA. Deficiency can cause anemia, neurological disorders and fatigue. Vitamin B12 is especially important for vegetarians and vegans, as it is mainly found in animal products. Recommended daily dose: 2.4 μg.

2. Minerals:

• Magnesium: Participates in more than 300 enzymatic reactions in the body, including energy production, protein synthesis, regulation of blood sugar and blood pressure. Deficiency can cause fatigue, muscle cramps, insomnia and irritability. Recommended daily dose: 400 mg for men and 310 mg for women. Forms of magnesium, such as magnesium glycinate and magnesium citrate, are better absorbed than magnesium oxide.
• Iron: It is necessary for transporting oxygen in the blood. Deficiency can cause anemia, fatigue, weakness and a decrease in immunity. Recommended daily dose: 8 mg for men and 18 mg for women. Women during menstruation and pregnant women need more iron. It is recommended to take iron together with vitamin C to improve its absorption.
• Zinc: Participates in immune function, wound healing, DNA synthesis and proteins. Deficiency can cause a decrease in immunity, loss of appetite and a slowdown in growth. Recommended daily dose: 11 mg for men and 8 mg for women.
• Selenium: It is a powerful antioxidant that protects the cells from damage to free radicals. Participates in the function of the thyroid gland and the immune system. The deficit can cause a decrease in immunity, problems with the thyroid gland and increased risk of cancer. Recommended daily dose: 55 μg.

3. Plant adaptogens:

• Ginseng (Panax Ginseng): One of the most famous adaptogens used in traditional Chinese medicine for millennia. Increases resistance to stress, improves cognitive functions, increases energy and reduces fatigue. Ginseng can be especially useful for people experiencing mental and physical overwork. Recommended dose: 200-400 mg extract per day. There are different types of ginseng, such as Korean (Panax Ginseng), American (Panax Quinquefolius) and Siberian (Eleutherococcus Senticosus). The Korean ginseng is considered the most stimulating, and the American one is more soothing.
• Eleutherococcus (Eleutherococcus Senticosus): Also known as the Siberian ginseng, has similar adaptogenic properties as ginseng. Increases resistance to stress, improves immunity, increases energy and reduces fatigue. Eleutherococcus is considered a milder stimulant than Korean ginseng. Recommended dose: 100-300 mg extract per day.
• Rhodiola pink (Rhodiola rosea): A plant growing in the cold regions of the world has powerful adaptogenic properties. Increases resistance to stress, improves cognitive functions, reduces fatigue and depression. Rhodiola pink can be especially useful for people experiencing stress and anxiety. Recommended dose: 200-600 mg extract per day.
• Ashwaganda (withania somnifera): The plant used in Ayurvedic medicine for millennia. It has adaptogenic, antioxidant and anti -inflammatory properties. Increases resistance to stress, improves sleep, reduces anxiety and increases energy. Ashvaganda can be especially useful for people experiencing chronic stress and insomnia. Recommended dose: 300-500 mg extract per day.

4. L-carnitin:

L-carnitine is an amino acid that plays a key role in energy metabolism. It transports fatty acids to the mitochondria of cells, where they are converted into energy. L-carnitine can be useful for increasing endurance, reducing fatigue and improving sports results. Recommended dose: 500-2000 mg per day. There are different forms of L-carnitine, such as L-carnitine tartratet, acetyl-l-carnitine and propionil-L-carnitine. Acetyl-L-carnitine is considered more effective for improving cognitive functions, and propionil-L-carnitine for improving blood circulation.

5. Caffeine and other stimulants:

• Caffeine: The most common stimulator in the world contained in coffee, tea, mat, guarana and other products. Blocks the action of adenosine, a neurotransmitter that causes drowsiness, thereby increasing energy and improving concentration. Excessive use of caffeine can lead to anxiety, insomnia and addiction. Recommended dose: no more than 400 mg per day for adults.
• Guarana (Pullinia Cupana): A plant that grows in the Amazon basin containing a large amount of caffeine. The effect of guarana lasts longer than the effect of coffee, since caffeine from guarana is released gradually.
• Мате (Ilex paraguariensis): A drink that is popular in South America, containing caffeine, theobromine and theophylline that have a stimulating effect. Mate is also rich in antioxidants and nutrients.
• Green tea (Camellia sinensis): Contains caffeine and L-theanine, an amino acid that has a relaxing and soothing effect. Green tea can improve concentration, reduce anxiety and increase energy.

6. Coenzim Q10 (COQ10):

COQ10 is a vitamin -like substance necessary for the production of energy in cell mitochondria. It is also a powerful antioxidant that protects the cells from damage to free radicals. COQ10 can be useful for people suffering from chronic fatigue, cardiovascular diseases and neurodegenerative diseases. Recommended dose: 100-300 mg per day.

7. Creatine:

Creatine is a compound participating in the production of ATP (adenosinericfath), the main source of energy for muscle contractions. Creatine is often used by athletes to increase strength and endurance. Recommended dose: 3-5 grams per day.

8. Amino acids:

• Tyrosine: The amino acid, which is the predecessor of neurotransmitters, such as dopamine and norepinephrine, which are responsible for motivation, concentration and good mood.
• Phenylalanine: Amino acid, which is also the predecessor of dopamine and norepinephrine.

9. Probiotics:

The health of the intestine plays an important role in the general energy level of the body. Probiotics can improve digestion, absorption of nutrients and strengthen the immune system. It is recommended to choose probiotics containing several strains of beneficial bacteria, such as Lactobacillus and Bifidobacterium.

Factors affecting the choice of dietary supplements for energy and vigor:

When choosing a dietary supplement for energy and vigor, it is important to consider the following factors:

• The reason for fatigue: Determine the cause of your fatigue. If it is associated with a deficiency of nutrients, vitamins and minerals may be useful to you. If it is associated with stress, adaptogens may be useful to you. If it is associated with physical exertion, L-carnitine or creatine may be useful to you.
• The composition of the dietary supplement: Carefully study the composition of the dietary supplement and make sure that it contains the ingredients that you really need. Pay attention to the dosage of the ingredients and their quality.
• Output form: Bades are available in various forms of release, such as tablets, capsules, powders and liquids. Choose a form that is most convenient for you.
• Manufacturer: Choose dietary supplements from reliable manufacturers who have a good reputation and conduct quality control of their products.
• Individual tolerance: Each person has individual tolerance of dietary supplements. Start with a small dose and gradually increase it to evaluate the reaction of your body.
• Interaction with drugs: If you take any medicine, consult a doctor before taking dietary supplements in order to avoid undesirable interactions.
• Contraindications: Some dietary supplements have contraindications. Be sure to read the contraindications before starting the dietary supplement.
• Price: The price of dietary supplements can vary depending on their composition, output and manufacturer. Compare the prices of different dietary supplements and select the one that corresponds to your budget.

Side effects and precautions:

Despite the fact that dietary supplements are not drugs, they can cause side effects, especially when the recommended dose is exceeded or with individual intolerance. The most common side effects of dietary supplements for energy and vigor include:

• Insomnia: Stimulants, such as caffeine and guarana, can cause insomnia, especially when consuming in the evening.
• Anxiety: Excessive use of stimulants can lead to anxiety and nervousness.
• Irritability: Some dietary supplements can cause irritability and aggressiveness.
• Headaches: Some dietary supplements can cause headaches.
• Disorder of the gastrointestinal tract: Some dietary supplements can cause nausea, vomiting, diarrhea or constipation.
• Improving blood pressure: Stimulants can increase blood pressure.
• Interaction with drugs: Some dietary supplements can interact with medicines, enhancing or weakening their effect.

To avoid side effects, the following precautions must be observed:

• Do not exceed the recommended dose.
• Start with a small dose and gradually increase it.
• Take dietary supplements only as necessary.
• Do not take dietary supplements before bedtime.
• Avoid simultaneous reception of several dietary supplements containing stimulants.
• Consult a doctor before taking dietary supplements, especially if you take any medicine or have any diseases.
• Stop taking a dietary supplement if you have any side effects.

Recommendations for the use of dietary supplements for energy and vigor:

• Take dietary supplements in accordance with the instructions.
• Take dietary supplements with food to improve their absorption.
• Do not take dietary supplements on an empty stomach.
• Drink enough water.
• Combine the intake of dietary supplements with proper nutrition, sufficient sleep and moderate physical exertion.
• Do not expect instant results. It takes time to achieve the desired effect.

Alternative ways to increase energy and vigor:

In addition to receiving dietary supplements, there are other ways to increase energy and vigor, such as:

• Proper nutrition: A balanced diet, rich in fruits, vegetables, whole grain products and proteins, provides the body with the necessary nutrients for energy production.
• Sufficient sleep: The lack of sleep is one of the main causes of fatigue. Try to sleep 7-8 hours a day.
• Moderate physical activity: Regular physical exercises increase energy level and improve the general health.
• Stress management: Chronic stress can lead to fatigue and exhaustion. Use relaxation techniques such as meditation, yoga or breathing exercises to control stress.
• Sufficient water consumption: Dehydration can cause fatigue and headaches. Try to drink at least 2 liters of water per day.
• Refusal of bad habits: Smoking and alcohol abuse can reduce energy level and worsen the general state of health.

Conclusion:

Bad for energy and vigor can be a useful addition to a healthy lifestyle, but are not a replacement for proper nutrition, sufficient sleep and moderate physical exertion. Before you start taking dietary supplements, it is recommended to consult a doctor in order to exclude contraindications and avoid undesirable interactions with medicines. It is important to remember that each organism is individual, and what is suitable for one person may not be suitable for another. It is important to choose dietary supplements from reliable manufacturers and observe the recommended dosages.

Legal reservation:

This article is intended only for information purposes and is not a replacement for a professional medical consultation. Always consult your doctor or other qualified medical worker before making any decisions regarding your health or treatment. The information presented in this article is not intended for the diagnosis, treatment or prevention of any disease. The authors and publishers are not responsible for any consequences that arose as a result of using the information presented in this article.