Effective dietary supplement to increase energy and vital tone

Effective dietary supplement to increase energy and vital tone

I. Understanding of energy and vital tone

1. Determination of energy and vital tone:

   • Energy: the ability to perform work, both physical and mental. The subjective sensation of strength, vigor and activity. Objective indicators: ATP levels, heart rate, blood pressure.
   • Life tone: the general state of physical and mental well -being, characterized by optimism, resistance to stress, positive mood and a sense of fullness of life.

2. Factors affecting energy and life tone:

   • Sleep: lack of sleep leads to fatigue, a decrease in cognitive functions and mood worsening. The optimal duration of sleep: 7-9 hours for most adults.
   • Nutrition: insufficient consumption of nutrients, especially vitamins and minerals, can cause a deficiency of energy. The importance of a balanced diet with a sufficient amount of protein, carbohydrates and fats.
   • Physical activity: regular exercises increase energy level, improve blood circulation and contribute to the production of endorphins.
   • Stress: chronic stress depleted energy reserves and negatively affects physical and mental health.
   • Diseases: some medical conditions, such as anemia, hypothyroidism and diabetes, can cause fatigue and a decrease in vital tone.
   • Age: with age, the energy level can decrease due to changes in hormonal background and metabolism.
   • Environment: air pollution, noise and lack of sunlight can negatively affect energy and vital tone.
   • Dehydration: insufficient water consumption leads to a decrease in energy and a deterioration in cognitive functions.

3. Symptoms of low level of energy and vital tone:

   • Constant fatigue and fatigue
   • Difficulties with concentration
   • Decrease in motivation and interest in life
   • Irritability and mood swings
   • Sleep disorders (insomnia or drowsiness)
   • Muscle weakness and pain
   • Headaches
   • Reducing immunity
   • Problems with digestion

II. Dietary supplement to increase energy: action mechanisms

1. B vitamins B:

   • The mechanism of action: Vitamins of group B (B1, B2, B3, B5, B6, B7, B9, B12) play an important role in the metabolism of carbohydrates, proteins and fats, transforming them into energy. They are also necessary for the normal functioning of the nervous system and the brain.
   • Examples:
     • B1 (thiamine): necessary for glucose metabolism.
     • B2 (riboflavin): participates in redox reactions.
     • B3 (NiaCin): important for energy exchange and health of the skin.
     • B5 (pantothenic acid): necessary for the synthesis of coherent A involved in metabolism.
     • B6 (Pyridoxine): Participates in the metabolism of amino acids and neurotransmitters.
     • B7 (BIOTIN): It is important for the metabolism of fats and carbohydrates.
     • B9 (folic acid): necessary for the synthesis of DNA and cell division.
     • B12 (cobalamin): participates in the formation of red blood cells and the functioning of the nervous system.
   • Keywords: metabolism, energy, nervous system, ATP synthesis, coenzymes.

2. Coenzim Q10 (COQ10):

   • The mechanism of action: COQ10 is a powerful antioxidant and plays a key role in the production of energy in mitochondria (cells of cells). It also protects the cells from damage by free radicals.
   • Examples: Kilikhinon, Kilikhinol (the restored form COQ10, which has greater bioavailability).
   • Indications: fatigue, heart failure, muscle weakness, migraine.
   • Key words: mitochondria, energy, antioxidant, free radicals, cardiovascular system.

3. Iron:

   • The mechanism of action: iron is necessary for the formation of hemoglobin, protein in red blood cells, which transfers oxygen from lungs to tissues. Iron deficiency leads to anemia, causing fatigue and weakness.
   • Examples: ferritic iron, hemic iron (from animal sources), non -meter iron (from plant sources). Hem iron is better absorbed.
   • Indications: anemia, fatigue, pallor of the skin, dizziness.
   • Key words: anemia, hemoglobin, oxygen, red blood cells, oxygen transport.

4. Magnesium:

   • The mechanism of action: Magnesium is involved in more than 300 enzymatic reactions in the body, including energy production, protein synthesis and regulation of the nervous system. Magnesium deficiency can cause fatigue, muscle cramps and insomnia.
   • Examples: magnesium citrate, magnesium glycinate, magnesium oxide. Magnesium glycinate has better bioavailability and causes less side effects from the gastrointestinal tract.
   • Indications: fatigue, muscle cramps, insomnia, headaches.
   • Key words: enzymes, energy, nervous system, muscle function, metabolism.

5. Creatine:

   • The mechanism of action: creatine increases the reserves of phosphocratin in the muscles, which is used to rapidly restore ATP during intense exercises. This increases strength, endurance and energy during training.
   • Examples: creatine monohydrate (the most studied and effective form), creatine hydrochloride, creatine ethyl ether.
   • Indications: fatigue, muscle weakness, the need to increase physical endurance.
   • Key words: ATP, muscles, energy, strength, endurance, physical exercises.

6. L-Carnitin:

   • The mechanism of action: L-Carnitin transfers fatty acids to mitochondria, where they are used for energy production. This helps to burn fat and increases the level of energy.
   • Examples: L-Carnitin Tartratet, Acetyl-L-Carnitine (Alcar). Alcar has nootropic properties and improves cognitive functions.
   • Indications: fatigue, obesity, the need to increase physical endurance.
   • Key words: fatty acids, mitochondria, energy, fat burning, metabolism.

7. Fish:

   • The mechanism of action: ribosis is a sugar that is involved in the synthesis of ATP. Additional reception of ribose can accelerate the restoration of ATP reserves after intense exercises and reduce fatigue.
   • Indications: fatigue, muscle weakness, the need for quick recovery after physical exertion.
   • Key words: ATP, energy, muscles, restoration, physical exercises.

8. D-asparaginic acid (DAA):

   • The mechanism of action: DAA is an amino acid that is involved in the regulation of the hormonal background, in particular, increases the level of testosterone. An increase in testosterone levels can lead to an increase in energy, strength and libido.
   • Indications: low testosterone level, fatigue, libido decrease.
   • Key words: testosterone, hormones, energy, strength, libido.

9. Green tea extract (EGCG):

   • The mechanism of action: Green tea contains caffeine and EGCG (Epagallokatechin-3-Gallat), which have stimulating and antioxidant properties. Caffeine increases energy and concentration, and EGCG protects the cells from damage by free radicals.
   • Indications: fatigue, the need to increase concentration, protection against free radicals.
   • Key words: caffeine, antioxidants, energy, concentration, free radicals.

10. Ginseng:

    • The mechanism of action: ginseng is an adaptogen that helps the body adapt to stress and increases the level of energy. It also improves cognitive functions and immunity.
    • Examples: American ginseng (Panax Quinquefolius), Asian ginseng (Panax Ginseng).
    • Indications: fatigue, stress, reduction of immunity, problems with concentration.
    • Key words: adaptogen, stress, energy, immunity, cognitive functions.

11. Rhodiola pink (Rhodiola rosea):

    • The mechanism of action: Rhodiola pink is also an adaptogen that helps the body adapt to stress, improves mood and increases the level of energy.
    • Indications: fatigue, stress, depression, decrease in cognitive functions.
    • Key words: adaptogen, stress, energy, mood, cognitive functions.

12. Guarana:

    • The mechanism of action: Guarana contains caffeine in high concentration. Caffeine stimulates the nervous system, increases energy and concentration of attention.
    • Indications: fatigue, the need to increase concentration.
    • Key words: caffeine, energy, concentration, nervous system.

13. Maka Peruvian (Lepidium Meyenii):

    • The mechanism of action: Maca Peruvian is an adaptogen that can increase energy level, improve mood and increase libido.
    • Indications: fatigue, decrease in libido, mood problems.
    • Key words: adaptogen, energy, mood, libido, hormonal balance.

14. Spirulina:

    • The mechanism of action: spirulina is blue-green algae, rich in protein, vitamins, minerals and antioxidants. It can increase the level of energy, strengthen immunity and protect the cells from damage by free radicals.
    • Indications: fatigue, the need to strengthen immunity, a deficiency of nutrients.
    • Key words: protein, vitamins, minerals, antioxidants, energy, immunity.

15. Chlorella:

    • The mechanism of action: Chlorella is green algae, rich in chlorophyll, vitamins, minerals and antioxidants. It contributes to the detoxification of the body, improves digestion and increases the level of energy.
    • Indications: fatigue, the need for detoxification of the body, digestive problems.
    • Key words: chlorophyll, vitamins, minerals, antioxidants, detoxification, energy.

III. Dietary supplement to increase vital tone: action mechanisms

1. S-adenosylmetionine (SAME):

   • The mechanism of action: Same is involved in the synthesis of neurotransmitters, such as serotonin, dopamine and norepinephrine, which regulate mood, sleep and appetite. Same also has antioxidant and anti -inflammatory properties.
   • Indications: depression, osteoarthritis, liver disease.
   • Key words: neurotransmitters, serotonin, dopamine, mood, depression, antioxidants, anti -inflammatory effects.

2. L-triptophan:

   • The mechanism of action: L-tripthophanes is an amino acid, which is the predecessor of serotonin and melatonin. Serotonin regulates the mood, and melatonin regulates sleep.
   • Indications: depression, insomnia, anxiety.
   • Key words: serotonin, melatonin, mood, sleep, depression, anxiety.

3. 5-hydroxitriptophan (5-HTP):

   • The mechanism of action: 5-HTP is a derivative of tryptophan and directly turns into serotonin. This can be more effective than taking L-ecthophanes to increase serotonin levels.
   • Indications: depression, insomnia, anxiety.
   • Key words: serotonin, mood, sleep, depression, anxiety.

4. L-tyrosin:

   • The mechanism of action: L-tyrosine is an amino acid, which is the predecessor of dopamine, norepinephrine and adrenaline. These neurotransmitters regulate mood, concentration and energy level.
   • Indications: depression, decrease in concentration, fatigue.
   • Key words: dopamine, norepinephrine, adrenaline, mood, concentration, energy.

5. Phosphateidix (PS):

   • The mechanism of action: PS is a phospholipid, which is an important component of cell membranes, especially in the brain. It can improve cognitive functions, reduce the level of cortisol (stress hormone) and improve mood.
   • Indications: reduction of cognitive functions, stress, depression.
   • Key words: brain, cell membranes, cognitive functions, stress, cortisol, mood.

6. Omega-3 fatty acids (EPA and DHA):

   • The mechanism of action: omega-3 fatty acids are important for the health of the brain and nervous system. They can improve mood, reduce the risk of depression and improve cognitive functions.
   • Examples: fish oil, linseed oil, crill oil.
   • Indications: depression, anxiety, reduction of cognitive functions.
   • Key words: brain, nervous system, mood, depression, cognitive functions, inflammation.

7. Vitamin D:

   • The mechanism of action: Vitamin D is important for the health of bones, the immune system and brain. Vitamin D deficiency can cause depression, fatigue and a decrease in immunity.
   • Indications: vitamin D deficiency, depression, fatigue, reduction of immunity.
   • Key words: bones, immunity, brain, depression, vitamin D.

8. Probiotics:

   • The mechanism of action: probiotics are living microorganisms that benefit intestinal health. The intestinal health is associated with mental health through the axis “intestines-mozg”. Probiotics can improve mood, reduce anxiety and improve cognitive functions.
   • Indications: digestive problems, depression, anxiety.
   • Key words: intestines, microbiota, brain, mood, anxiety, digestion.

9. Inositol:

   • The mechanism of action: Inositol is involved in the transmission of signals in the cells and can affect the level of neurotransmitters, such as serotonin. It can be useful in depression, anxiety and panic attacks.
   • Indications: depression, anxiety, panic attacks.
   • Key words: neurotransmitters, serotonin, depression, anxiety, panic attacks.

10. Melatonin:

    • The mechanism of action: Melatonin is a hormone that regulates sleep. The intake of melatonin can improve the quality of sleep and facilitate falling asleep, which positively affects the mood and vital tone.
    • Indications: insomnia, sleep disturbances.
    • Key words: sleep, hormone, insomnia, mood, circadian rhythms.

IV. Dosage and safety of dietary supplements

1. The importance of consulting a doctor:

   • Before taking any dietary supplements, it is necessary to consult a doctor or a qualified specialist.
   • The doctor can evaluate the state of health, identify possible contraindications and choose the optimal dosage.
   • Self -medication can be dangerous to health.

2. Recommended dosages:

   • Dosages of dietary supplements vary depending on a specific product, health status and individual characteristics.
   • It is important to follow the instructions on the packaging and the recommendations of the doctor.
   • You should start taking with a minimum dose, gradually increasing it if necessary.

3. Side effects and contraindications:

   • Some dietary supplements can cause side effects, such as digestive disorders, headaches, allergic reactions.
   • Contraindications include pregnancy, breastfeeding, individual intolerance to components, certain diseases (for example, kidney or liver diseases).
   • It is necessary to carefully study the composition of the dietary supplement and take into account possible interactions with drugs.

4. Interaction with drugs:

   • Bades can interact with drugs, enhancing or weakening their effect.
   • It is necessary to inform the doctor about taking any dietary supplements, especially if you take drugs according to the prescription.
   • Some dietary supplements, such as St. John’s wort, can affect the metabolism of drugs.

5. Quality and certification of dietary supplements:

   • It is important to choose dietary supplements from reliable manufacturers with a good reputation.
   • Pay attention to the availability of quality certificates and compliance with standards.
   • Do not buy dietary supplements in doubtful places or from unverified sellers.

6. Individual sensitivity:

   • The reaction to dietary supplements can be individual.
   • Some people can be more sensitive to certain components.
   • In case of side effects, you should stop taking the dietary supplement and consult a doctor.

V. A comprehensive approach to increasing energy and vital tone

1. Balanced nutrition:

   • The use of sufficient amount of protein, carbohydrates and fats.
   • The inclusion in the diet of fruits, vegetables, whole grain products and healthy fats.
   • Limiting sugar consumption, processed products and trans fats.
   • Regular meals.

2. Regular physical activity:

   • Moderate intensity exercises (for example, walking, swimming, cycling) at least 150 minutes a week.
   • Power training 2-3 times a week.
   • Stretching and yoga to improve flexibility and relaxation.

3. Healthy sleep:

   • Compliance with the sleep regime (go to bed and get up at the same time).
   • Creating comfortable sleep conditions (dark, quiet and cool room).
   • Avoid the use of caffeine and alcohol before bedtime.
   • Limiting the use of electronic devices before bedtime.

4. Stress management:

   • The use of relaxation techniques, such as meditation, yoga and breathing exercises.
   • Conducting time in nature.
   • The occupation of your favorite hobby.
   • Communication with friends and family.

5. Sufficient water consumption:

   • Drink at least 8 glasses of water per day.
   • Increasing water consumption during physical exercises and in hot weather.

6. Refusal of bad habits:

   • Restriction or refusal to use alcohol.
   • Refusal of smoking.
   • Avoid abuse of caffeine.

7. Positive thinking:

   • Practice of gratitude.
   • Focusing on positive aspects of life.
   • Avoid negative thoughts and conversations.

8. Social activity:

   • Communication with friends and family.
   • Participation in social events.
   • Volunteering.

9. Regular medical examinations:

   • Conducting preventive medical examinations to identify and treat diseases at an early stage.
   • Timely seeking a doctor in case of symptoms of fatigue and a decrease in vital tone.

VI. Dietary supplements for specific population groups

1. Women:

   • Iron: It is especially important for women during menstruation and pregnancy.
   • Folic acid: necessary for pregnancy planning and during pregnancy.
   • Calcium and vitamin D: to maintain bone health, especially during menopause.

2. Men:

   • Zinc: to maintain prostate health and reproductive function.
   • Creatine: to increase strength and muscle mass.
   • Vitamin D: To maintain bone health and immunity.

3. Elderly people:

   • Vitamin B12: to maintain the nervous system and cognitive functions.
   • Vitamin D: To maintain bone health and immunity.
   • Omega-3 fatty acids: to maintain brain health and cardiovascular system.
   • COQ10: To maintain energy exchange and heart function.

4. Vegetarians and vegans:

   • Vitamin B12: Contained only in animal products.
   • Iron: Nehma iron (from plant sources) is worse absorbed than hemic iron (from animal sources).
   • Omega-3 fatty acids: ALA (alpha-linolenic acid) from plant sources is not so effectively converted into EPA and DHA, like EPA and DHA of fish oil.
   • Calcium: it is important to receive enough calcium from plant sources or take additives.
   • Zinc: Some plant products may prevent zinc assimilation.

5. Athletes:

   • Creatine: to increase strength and endurance.
   • L-carnitine: for burning fat and increasing energy.
   • Ribose: To accelerate recovery after training.
   • Protein: for the restoration and growth of muscles.
   • Electrolytes: to make up losses during training.

VII. Nootropics to increase cognitive functions and vital tone

1. Determination of nootropes:

   • Nootropics are substances that improve cognitive functions, such as memory, attention, concentration and learning.
   • They can be synthetic or natural.

2. Examples of nootropics:

   • Piracetam: synthetic nootropic, improving memory and learning.
   • Noopept: synthetic nootropic, improving memory, attention and mood.
   • Aniracetams: synthetic nootropic, improving mood, creativity and social activity.
   • Phenylpiracetams: synthetic nootropus, which improves cognitive functions, physical endurance and stress resistance.
   • DMAE (dimethylaminoethanol): a natural nootropic that improves memory, attention and mood.
   • Ginkgo biloba: a plant nootropic that improves blood circulation in the brain and cognitive functions.
   • Bacopa Monnieri: A plant nootropic that improves memory, learning and adaptation to stress.
   • L-dean: the amino acid contained in green tea improves relaxation, concentration and cognitive functions.
   • Caffeine: a stimulator of the nervous system, improves attention, concentration and energy.

3. The mechanisms of the action of nootropics:

   • Improving blood circulation in the brain.
   • An increase in the level of neurotransmitters (for example, acetylcholine, dopamine, serotonin).
   • Protection of brain cells from damage by free radicals.
   • Improving energy metabolism in the brain.
   • Increasing neuroplasticity (brain ability to adapt and form new connections).

4. The risks and side effects of nootropics:

   • Nootropics can cause side effects, such as headaches, insomnia, anxiety, irritability.
   • Some nootropes can interact with drugs.
   • Some nootropes can cause addiction.
   • It is important to consult a doctor before taking any nootropics.

5. Responsible use of nootropics:

   • Nootropics should not be used as a replacement for a healthy lifestyle (balanced nutrition, regular physical activity, healthy sleep, stress management).
   • You should start taking with a minimum dose, gradually increasing it if necessary.
   • Nootropics should not be taken for a long time without consulting a doctor.
   • Carefully study the composition of nootrop and take into account possible contraindications and interactions with drugs.

VIII. Conclusion

Bades can be a useful addition to a healthy lifestyle to increase energy and vital tone. However, it is important to remember the need to consult a doctor, compliance with the recommended dosages and taking into account possible side effects and contraindications. A comprehensive approach, including a balanced diet, regular physical activity, healthy sleep and stress control, is the most effective way to maintain a high level of energy and vital tone.