Dietary supplements for energy and vigor: defeat fatigue

Dietary supplements for energy and vigor: defeat fatigue

Chapter 1: Understanding fatigue: the roots of the problem

Fatigue is a comprehensive state that reduces performance, motivation and general quality of life. It can manifest itself as physical weakness, mental exhaustion, or a combination of both. Before resorting to the help of biologically active additives (dietary supplements) for energy and vigor, it is necessary to understand the root causes of fatigue, since dietary supplements are effective only in certain contexts and are not a panacea.

1. Physiological factors:

   • Lack of sleep: Chronic lack of sleep, even for an hour or two per day, can lead to the accumulation of sleep deficiency and a feeling of constant fatigue. Restoring the normal sleep mode is critical. It is important to consider individual needs for a dream that vary from 7 to 9 hours for most adults. In addition to the amount of sleep, its quality. Factors affecting the quality of sleep include:

     • Sleep hygiene: Regular sleep and wakefulness regime, lack of stimulating substances (caffeine, nicotine) before bedtime, creating comfortable conditions for sleep (temperature, silence, darkness).
     • Apnee in a dream: The condition characterized by breathing stops in a dream, which leads to fragmentation of sleep and daytime drowsiness. Requires diagnosis and treatment.
     • Restless legs syndrome: Unpleasant sensations in the legs, arising at rest and facilitated by movement, interfere with falling asleep and worsen the quality of sleep.
     • Other sleep disturbances: Insomnia (insomnia), narcolepsy and other disorders require specialized treatment.

   • Unstable nutrition: The lack of nutrients necessary for the production of energy can lead to fatigue. Key nutrients include iron, vitamins of group B, vitamin D, magnesium and coenzyme Q10. Excessive consumption of sugar and processed products can also lead to fluctuations in blood sugar and a sense of a breakdown. Important aspects of food:

     • Iron deficiency (anemia): Iron is necessary for the transport of oxygen in the blood. Symptoms of anemia include fatigue, weakness, pallor of the skin and dizziness. Women are especially susceptible to menstruation, pregnant and lactating women. It is necessary to use products rich in iron (red meat, liver, spinach, legumes) and, if necessary, taking iron drugs under the supervision of a doctor.
     • B vitamins deficiency: B vitamins B (B1, B2, B3, B5, B6, B7, B9, B12) play an important role in the metabolism of energy. Deficiency can lead to fatigue, irritability and problems with the nervous system. Sources of group B vitamins are whole -grain products, meat, fish, eggs, dairy products and green vegetables. Vitamin B12 requires special attention among vegetarians and vegans, since it is found mainly in animal products.
     • Vitamin D deficiency: Vitamin D plays a role in the immune system, bone health and energy level. The deficit is common, especially in regions with a lack of sunlight. Vitamin D can be obtained from sunlight, fatty fish, egg yolks and enriched products. Reception of vitamin D additives can be necessary, especially in the winter months.
     • Magnesium deficiency: Magnesium is involved in hundreds of biochemical reactions in the body, including energy production, the function of muscles and nerves. Deficiency can lead to fatigue, muscle cramps and headaches. Sources of magnesium are green leafy vegetables, nuts, seeds and whole grains.
     • Calorie lack: Too low calorie consumption does not provide the body with sufficient energy for normal functioning. It is important to use a sufficient number of calories corresponding to the level of activity.
     • Protein disadvantage: Protein is necessary for the construction and restoration of tissues, as well as for the production of hormones and enzymes. The lack of protein can lead to fatigue and weakness. Sources of protein are meat, fish, eggs, dairy products, legumes and nuts.
     • Dehydration: Insufficient water consumption can lead to fatigue, headaches and a decrease in cognitive functions. It is important to drink enough water during the day, especially during physical activity.

   • Chronic diseases: Many chronic diseases, such as diabetes, hypothyroidism, anemia, heart failure, fibromyalgia and chronic fatigue syndrome, can cause fatigue. It is necessary to exclude or treat these diseases.

   • Medication: Some drugs, such as antihistamines, beta-blockers and antidepressants, can cause fatigue as a side effect.

   • Low level of physical activity: Paradoxically, a lack of physical activity can lead to fatigue. Regular physical exercises increase energy level, improve sleep and reduce stress.

   • Hormonal disorders: Disorders in the thyroid gland (hypothyroidism), adrenal glands (Addison’s disease) and sex hormones (menopause) can cause fatigue.

2. Psychological factors:

   • Stress: Chronic stress leads to the depletion of the body’s resources and a feeling of fatigue. Stress management techniques, such as meditation, yoga and deep breathing, can help reduce stress levels and increase energy.
   • Depression and anxiety: Depression and anxiety disorders are often accompanied by fatigue, loss of interest in life and a decrease in motivation. Professional assistance is required.
   • Emotional burnout: Emotional burnout, which often occurs at work, is characterized by exhaustion, cynicism and a decrease in professional efficiency. Measures are needed to prevent and treat burnout, such as the establishment of borders, delegation of tasks and obtaining support.
   • Perfectionism: The desire for perfection and high requirements for themselves can lead to constant tension and fatigue.
   • Lack of motivation and goal: The absence of a goal in life and motivation can lead to a feeling of meaninglessness and fatigue.

3. Life:

   • Excessive use of caffeine and alcohol: Although caffeine can temporarily increase the level of energy, it can also lead to addiction, anxiety and sleep disturbances. Alcohol can cause drowsiness, but it also disrupts the quality of sleep.
   • Smoking: Smoking reduces the level of oxygen in the blood and negatively affects the cardiovascular system, which can lead to fatigue.
   • Lack of sunlight: The lack of sunlight can lead to a deficiency of vitamin D and seasonal affective disorder, which can cause fatigue and depression.
   • Sitting lifestyle: Long -term sitting can lead to a decrease in blood circulation, muscle weakness and fatigue.
   • Lack of social activity: Social isolation and lack of communication can lead to depression and fatigue.

Chapter 2: Bad for energy: review and mechanisms of action

Bades positioned as means for increasing energy and vigor contain various substances designed to stimulate energy processes in the body, improve cognitive functions and reduce fatigue. It is important to understand that the effectiveness and safety of dietary supplements vary, and their use should be conscious and, preferably, agreed with the doctor.

1. B vitamins B:

   • The mechanism of action: B12 vitamins, especially B12, participate in the metabolism of carbohydrates, fats and proteins, turning them into energy. They are also necessary for the functioning of the nervous system and the formation of red blood cells.
   • Efficiency: Vitamin B12 additives can be effective for people with a deficiency of this vitamin, especially for vegetarians, vegan and elderly people. Other B vitamins can be useful for people with an unbalanced food or an increased need for energy (for example, with intense physical exertion).
   • Side effects: In large doses, some vitamins of group B can cause side effects, such as redness of the skin (niacin), nausea (vitamin B6) and diarrhea.

2. Iron:

   • The mechanism of action: Iron is a component of hemoglobin, protein in red blood cells, which transfers oxygen from lungs to tissues.
   • Efficiency: Iron additives are effective for people with iron deficiency anemia, causing fatigue and weakness.
   • Side effects: Iron additives can cause constipation, nausea, abdominal pain and a change in the color of the stool. An overdose of iron can be dangerous.

3. Magnesium:

   • The mechanism of action: Magnesium is involved in hundreds of biochemical reactions in the body, including energy production, the function of muscles and nerves.
   • Efficiency: Magnesium additives can be useful for people with magnesium deficiency, causing fatigue, muscle cramps and headaches.
   • Side effects: In large doses, magnesium can cause diarrhea.

4. Coenzim Q10 (COQ10):

   • The mechanism of action: COQ10 is an antioxidant that is involved in the production of energy in cells.
   • Efficiency: COQ10 can be useful for people with heart failure, migraine and muscle dystrophy. Some studies show that it can improve energy and reduce fatigue.
   • Side effects: COQ10 is usually well tolerated, but sometimes it can cause nausea, diarrhea and insomnia.

5. L-Carnitin:

   • The mechanism of action: L-carnitine helps to transport fatty acids to mitochondria, where they are burned for energy.
   • Efficiency: L-carnitine can be useful for people with cornitine deficiency caused by genetic disorders or certain diseases. Some studies show that it can improve physical performance and reduce fatigue in the elderly.
   • Side effects: L-carnitine can cause nausea, vomiting, diarrhea and fish smell of the body.

6. Creatine:

   • The mechanism of action: Creatine helps restore ATP (adenosine triphosphate), the main unit of energy in cells.
   • Efficiency: Creatine is widely used by athletes to increase strength and muscle mass. It can also improve cognitive functions and reduce fatigue.
   • Side effects: Creatine can cause a delay in fluid, bloating and muscle cramps.

7. Plant adaptogens:

   • The mechanism of action: Adaptogens are substances that help the body adapt to stress and increase resistance to various adverse factors.
   • Examples:
     • Ginseng: Increases energy level, improves cognitive functions and reduces stress.
     • Rodiola pink: Improves physical and mental performance, reduces fatigue and depression.
     • Eleuterococcus (Siberian ginseng): Increases resistance to stress, improves immunity and increases the level of energy.
     • Ashwaganda: Reduces stress, improves sleep and increases the level of energy.
   • Efficiency: The effectiveness of adaptogens is confirmed by some studies, but additional studies are needed.
   • Side effects: Adaptogens are usually well tolerated, but sometimes they can cause insomnia, headaches and digestive disorders.

8. Caffeine:

   • The mechanism of action: Caffeine is a stimulant that blocks adenosine, neurotransmitter that causes drowsiness.
   • Efficiency: Caffeine can temporarily increase energy level, improve concentration and reduce fatigue.
   • Side effects: Caffeine can cause anxiety, insomnia, rapid heartbeat and digestive disorders. Additions to caffeine can lead to a decrease in its effectiveness and the occurrence of cancellation when the use of use.

9. Guarana:

   • The mechanism of action: Guarana contains caffeine and other stimulants that increase energy level and improve concentration.
   • Efficiency: Guarana can be more effective than caffeine, due to the slower release of caffeine.
   • Side effects: Guarana has the same side effects as caffeine.

10. Taurin:

    • The mechanism of action: Taurin is an amino acid that is involved in various physiological processes, including the function of the nervous system and energy metabolism.
    • Efficiency: Taurin can improve physical performance and reduce fatigue.
    • Side effects: Taurin is usually well tolerated, but sometimes it can cause digestive disorders.

Chapter 3: Criteria for choosing dietary supplements for energy and vigor

The choice of dietary supplements to increase energy and vigor is an individual process and requires a thorough approach. It is important to consider many factors to get maximum benefit and avoid unwanted side effects.

1. Determining the reason for fatigue:

   • First of all, it is necessary to establish the cause of fatigue. Bades can be effective only in cases where fatigue is caused by a deficiency of certain nutrients or other specific factors. If fatigue is caused by a chronic disease, depression or other serious health problems, you must consult a doctor.

2. Consultation with a doctor:

   • Before taking any dietary supplements, it is necessary to consult a doctor. The doctor can evaluate the state of health, identify possible contraindications and interactions with other drugs, as well as recommend the most suitable additives and dosage.

3. Choosing a quality product:

   • Not all dietary supplements are the same in quality. It is important to choose products from well -known and reliable manufacturers who test their products for cleanliness and efficiency. Pay attention to the availability of quality certificates (for example, GMP).
   • Study the composition of the product. Make sure that there are no artificial dyes, flavors, preservatives and other undesirable ingredients in the composition.

4. Dosage analysis:

   • It is important to follow the recommended dosage indicated on the packaging of the product. Exceeding the dosage does not always lead to a greater effect, but can increase the risk of side effects.

5. Evaluation of effectiveness:

   • After the start of taking dietary supplements, it is necessary to evaluate its effectiveness. If in a few weeks you have not felt improvements, perhaps this product is not suitable for you. In this case, you can try another dietary supplement or consult a doctor to adjust the treatment regimen.

6. Accounting for individual characteristics:

   • When choosing dietary supplements, it is necessary to take into account the individual characteristics of the body, such as age, gender, state of health, the presence of allergies and other factors.

7. Interaction with other drugs:

   • Bades can interact with other medicines that you take. It is important to inform the doctor about all dietary supplements and medicines that you take to avoid unwanted interactions.

8. Side effects:

   • When taking dietary supplements, side effects may occur. If you notice any side effects, you must stop taking the dietary supplement and consult a doctor.

9. Drawing up a complex plan:

   • Bades are not a magic tablet. They can be effective only in combination with a healthy lifestyle, including a balanced diet, sufficient sleep, regular physical exercises and stress management.

10. Value rating:

    • The cost of dietary supplements can vary significantly. It is important to compare prices for different products and choose those that correspond to your budget. However, do not save on quality.

Chapter 4: Bades and Sports: Energy for Active Life

Athletes and people who lead an active lifestyle often face an increased need for energy and nutrients. Bades can help them improve sports results, speed up recovery after training and reduce fatigue. However, it is important to understand which dietary supplements are really effective and safe for athletes.

1. Bades to increase energy before training:

   • Caffeine: Caffeine can increase energy level, improve concentration and reduce pain perception. It is especially effective for aerobic sports.
   • Creatine: Creatine can increase the strength and power of muscles, which is useful for power sports.
   • Beta-Alanine: Beta-Alanin increases the level of carnosine in the muscles, which helps to buffer lactic acid and reduce fatigue.
   • L-Carnitin: L-carnitine can help transport fatty acids to mitochondria, where they are burned to produce energy.
   • BCAA (amino acids with an extensive chain): BCAA can reduce muscle damage and fatigue during training.

2. Bad for recovery after training:

   • Protein: Protein is necessary for the restoration and growth of muscles.
   • Carbohydrates: Carbohydrates help restore glycogen reserves in the muscles that are exhausted during training.
   • Creatine: Creatine can accelerate muscle restoration and increase energy level.
   • Glutamine: Glutamine can support the immune system and reduce muscle damage.
   • Antioxidants (vitamin C, vitamin E): Antioxidants help neutralize free radicals that form during training.

3. Dietary supplements to increase endurance:

   • Iron: Iron is necessary for the transport of oxygen in the blood. Iron deficiency can reduce endurance.
   • Electrolytes (sodium, potassium, magnesium): Electrolytes are lost with later during training. It is important to replenish their stocks in order to avoid dehydration and muscle seizures.
   • Coenzim Q10 (COQ10): COQ10 can improve energy level and reduce fatigue.
   • Beta-Alanine: Beta-Alanin increases the level of carnosine in the muscles, which helps to buffer lactic acid and reduce fatigue.
   • Plant adaptogens (ginseng, rhodiola pink): Adaptogens can increase stress resistance and improve physical performance.

4. Important Considerations for Athletes:

   • Doping control: Athletes should be especially careful when choosing dietary supplements in order to avoid the use of prohibited substances. It is important to choose products tested for doping.
   • Individual needs: The needs for dietary supplements vary depending on the sport, the intensity of training, age, gender and other factors. It is important to consult a doctor or sports nutritionist in order to draw up an individual dietary supplement plan.
   • Balanced nutrition: Bades should not replace a balanced diet. It is important to receive all the necessary nutrients from food.
   • Gradual introduction: New dietary supplements should be introduced into the diet gradually to evaluate their tolerance and effectiveness.

Chapter 5: Bad for the elderly: Return of energy and vigor

With age, many people decrease the level of energy and a feeling of fatigue appears. This may be associated with various factors such as a decrease in muscle mass, a slowdown in metabolism, nutrient deficiency and chronic diseases. Bades can help older people regain energy and vigor, improve the quality of life and maintain health.

1. The reasons for fatigue in the elderly:

   • Reducing muscle mass (sarcopenia): With age, the muscle mass decreases, which leads to a decrease in strength and endurance.
   • Slow down metabolism: Metabolism slows down with age, which reduces the level of energy.
   • Nutrient deficiency: In older people, there is often a shortage of nutrients, such as vitamin B12, vitamin D, calcium and iron.
   • Chronic diseases: Many chronic diseases, such as diabetes, heart failure and arthritis, can cause fatigue.
   • Medication: Some drugs taken by older people can cause fatigue as a side effect.
   • Reduced hormonal background: With age, the level of hormones, such as testosterone and estrogen, is reduced, which can lead to fatigue.
   • Sleep disorders: In older people, sleep disturbances are often observed, such as insomnia and apnea in a dream, which can lead to daytime drowsiness.

2. Bades to increase energy and vigor in the elderly:

   • Vitamin B12: Vitamin B12 deficiency is common in the elderly. Vitamin B12 additives can improve energy levels and cognitive functions.
   • Vitamin D: Vitamin D is important for the health of bones, the immune system and energy level. Vitamin D additives can reduce the risk of fractures and improve the overall health.
   • Calcium: Calcium is necessary for the health of bones and teeth. Calcium additives can reduce the risk of osteoporosis.
   • Iron: Iron deficiency can lead to anemia and fatigue. Iron additives can improve energy level and general health.
   • Coenzim Q10 (COQ10): COQ10 can improve energy level and reduce fatigue.
   • L-Carnitin: L-carnitine can improve physical performance and reduce fatigue.
   • Creatine: Creatine can increase the strength and muscle mass, which is useful for maintaining physical activity.
   • Protein: Protein is necessary to maintain muscle mass and restore tissues.
   • Plant adaptogens (ginseng, rhodiola pink): Adaptogens can increase stress resistance and improve the general health.

3. Important Considerations for Seniors:

   • Consultation with a doctor: Before taking any dietary supplements, it is necessary to consult a doctor.
   • Interaction with drugs: Bades can interact with medicines that an elderly person takes. It is important to inform the doctor about all dietary supplements and medicines that you take.
   • Dosage: It is important to follow the recommended dosage indicated on the packaging of the product.
   • Side effects: When taking dietary supplements, side effects may occur. If you notice any side effects, you must stop taking the dietary supplement and consult a doctor.
   • Quality product: It is important to choose products from well -known and reliable manufacturers.
   • Balanced nutrition: Bades should not replace a balanced diet.
   • Physical activity: Regular physical activity is important for maintaining health and energy level.

Chapter 6: Bades and women: Energy in different periods of life

The female body undergoes significant hormonal changes during life, which can affect the level of energy and general health. Bades can help women support energy and vigor in different periods of life, such as menstruation, pregnancy, breastfeeding and menopause.

1. Menstruation:

   • Causes of fatigue: During menstruation, women may experience fatigue due to blood loss, hormonal changes and other factors.
   • Bad:
     • Iron: Iron deficiency can lead to anemia and fatigue. Iron additives can improve energy level.
     • B vitamins B: B vitamins are involved in the metabolism of energy.
     • Magnesium: Magnesium can reduce muscle cramps and improve mood.

2. Pregnancy:

   • Causes of fatigue: During pregnancy, women may experience fatigue due to hormonal changes, increased need for nutrients and other factors.
   • Bad:
     • Folic acid: Folic acid is necessary for the development of the fetus.
     • Iron: Iron deficiency can lead to anemia and fatigue.
     • Calcium: Calcium is necessary for the health of the bones and teeth of the mother and the child.
     • Vitamin D: Vitamin D is important for the health of bones and the immune system.
     • Omega-3 fatty acids: Omega-3 fatty acids are important for the development of the brain and vision of the child.

3. Breastfeeding:

   • Causes of fatigue: During breastfeeding, women can experience fatigue due to increased need for nutrients and lack of sleep.
   • Bad:
     • Calcium: Calcium is necessary for the health of the bones and teeth of the mother.
     • Vitamin D: Vitamin D is important for the health of bones and the immune system.
     • Omega-3 fatty acids: Omega-3 fatty acids are important for the development of the brain and vision of the child.
     • B vitamins B: B vitamins are involved in the metabolism of energy.

4. Menopause:

   • Causes of fatigue: During menopause, women can experience fatigue due to hormonal changes, heathafts and other factors.
   • Bad:
     • Calcium: Calcium is necessary for the health of bones and teeth.
     • Vitamin D: Vitamin D is important for the health of bones and the immune system.
     • Plant estrogens (soy isoflavon, red clover): Plant estrogens can reduce the ebbs of heat and improve the mood.
     • Magnesium: Magnesium can improve sleep and reduce nervousness.
     • B vitamins B: B vitamins are involved in the metabolism of energy.

5. Important considerations for women:

   • Consultation with a doctor: Before taking any dietary supplements, it is necessary to consult a doctor.
   • Interaction with drugs: Bades can interact with the drugs that a woman takes. It is important to inform the doctor about all dietary supplements and medicines that you take.
   • Dosage: It is important to follow the recommended dosage indicated on the packaging of the product.
   • Side effects: When taking dietary supplements, side effects may occur. If you notice any side effects, you must stop taking the dietary supplement and consult a doctor.
   • Quality product: It is important to choose products from well -known and reliable manufacturers.
   • Balanced nutrition: Bades should not replace a balanced diet.
   • Physical activity: Regular physical activity is important for maintaining health and energy level.

Chapter 7: Dietary supplements for vegetarians and vegans: maintaining energy without animal products

Vegetarians and vegans can face a deficiency of certain nutrients, which are mainly contained in animal products. These deficits can lead to fatigue and other health problems. Bades can help vegetarians and vegans maintain energy and vigor, making up for the lack of necessary nutrients.

1. Nutrients that vegetarians and vegans may not be enough:

   • Vitamin B12: Vitamin B12 is mainly found in animal products.
   • Iron: Iron is contained in Gem (animal source) and Neghem (plant source). Gem iron is better absorbed by the body.
   • Calcium: Calcium is contained in dairy products. Vegans need to receive calcium from other sources, such as green leafy vegetables, tofu and enriched products.
   • Vitamin D: Vitamin D is found in oily fish and egg yolks. Vegans need to receive vitamin D from sunlight, enriched products and additives.
   • Omega-3 fatty acids: Omega-3 fatty acids are found in fatty fish. Vegans need to receive omega-3 fatty acids from plant sources, such as linseed oil, chia seeds and walnuts.
   • Zinc: Zinc is contained in meat and seafood. Vegetarians and vegans need to receive zinc from other sources, such as legumes, nuts and seeds.
   • Iodine: Iodine is contained in seafood. Vegetarians and vegans need to use iodized salt or iodine additives.
   • Creatine: Creatine is found in meat and fish. Vegetarians and vegans may experience creatine deficiency.
   • CARNOSINE: Carnosine is contained in meat. Vegetarians and vegans may experience carnosine deficiency.
   • Taurin: Taurin is contained in meat and fish. Vegetarians and vegans may experience Taurin’s shortage.

2. Dietary supplements for vegetarians and vegans to increase energy and vigor:

   • Vitamin B12: Vitamin B12 additives are necessary for vegans and many vegetarians.
   • Iron: Vegetarians and vegans may need to take iron additives, especially women during menstruation and pregnant women.
   • Vitamin D: Vitamin D additives can be necessary, especially in the winter months.
   • Omega-3 fatty acids: Vegans should take Omega-3 fatty acids from plant springs (linseed oil, chia seeds).
   • Zinc: Vegetarians and vegans may need to take zinc additives.
   • Iodine: Use iodized salt or take iodine additives.
   • Creatine: Vegetarians and vegans can benefit from taking creatine additives.
   • Taurin: Vegetarians and vegans can benefit from taking Taurin additives.

3. Important considerations for vegetarians and vegans:

   • Consultation with a doctor: Before the start