There are three main things you can do to maintain your natural energy levels: eating a well-balanced diet, exercising regularly, and getting enough sleep.
These things are not always possible. It is hard to balance life when you have to do these things.
Fortunately, there are many vitamins you can turn to for energy.
3 natural vitamins that may boost your energy
Ashwagandha is one of the most important herbs in Indian Ayurveda, one of the oldest medicinal systems in the world.
Ashwagandha is thought to be good for your body. It helps you to feel stronger and better when you are stressed or tired.
In one study, people given ashwagandha showed significant improvements in several measures of stress and anxiety, compared to those given a placebo. They also had 28% lower levels of cortisol, a hormone that increases in response to stress.
Strengthening these findings is a review of five studies that looked at the effects of ashwagandha on anxiety and stress.
All of the studies showed that those who took ashwagandha extract had better scores on tests measuring stress, anxiety, and fatigue.
Ashwagandha is also good for your body. It can make you feel better and less tired.
A study of elite cyclists found that those who took ashwagandha were able to cycle 7% longer than those given a placebo.
Plus, research suggests that ashwagandha vitamins are safe and have a low risk of side effects.
CoQ10 is a coenzyme is a vitamin-like substance that is made in your body. CoQ10 comes in two forms: ubiquinone and ubiquinol. They are found in all the cells in your body.
Some cells have CoQ10, but the heart, kidneys and liver have a lot. The cells need CoQ10 to make energy and protect themselves from damage.
When levels of CoQ10 decline, your cells cannot produce the energy they need to stay healthy, which may lead to fatigue.
Fish, meat, and nuts have CoQ10. But not enough of it to make a big difference in how much is in your body.
Therefore, you could take CoQ10 vitamins to help reduce fatigue.
CoQ10 levels decrease as people get older. Some people who have heart failure, cancer, type 2 diabetes, or take statins have low CoQ10 levels.
However, CoQ10 vitamins are not likely to increase energy in people with enough of the enzyme.
Studies suggest that CoQ10 vitamins are safe in appropriate doses. This includes studies of both humans and animals.
Studies show that CoQ10 with an extra molecule called ubiquinol can help older men raise their levels of CoQ10.
3. Beetroot Powder
Beetroot powder is made from beetroots. Beetroots have a high amount of nitrate in them.
Nitric acid is similar to L-citrulline. It relaxes blood vessels and increases blood flow and oxygen delivery.
This allows your body to use energy more efficiently, especially when you are exercising.
Some studies suggest that beetroot can help athletes exercise for a longer period of time before getting tired.
People who took beetroot supplements were able to exercise 25% longer than those who took a placebo.
This is because the nitrate found in beetroot makes it so you need less oxygen to do different types of exercises.
The less oxygen you need to exercise, the less tired you will feel and the longer you will be able to exercise.
Beetroot can also help reduce blood pressure because it increases the production of nitric oxide in your body.
Beetroot is not dangerous. It may have red color that can stain your pee or poo.
Some people think that ashwagandha can help reduce fatigue. This might help increase your energy levels.
CoQ10 is a nutrient that is important for the cells in your body to create energy. As you age, or if you have a disease, or if you are taking statin medications, your levels of CoQ10 may decrease. This can make you feel tired. Taking CoQ10 supplements may help to correct this.
Beetroot contains a compound called nitrate. This compound relaxes your blood vessels and allows more oxygen to travel through your body. When used as a supplement, beetroot can help you exercise for longer periods of time.
Frequently Asked Questions
Is it OK to take ashwagandha every day?
Yes, ashwagandha is safe to take daily, but people should never take more than the recommended amount or for longer than the recommended time period. Ashwagandha may have contaminants, such as dirt and heavy metals, so it's important to process it to get its purest form.
What is the best way to take ashwagandha?
People take ashwagandha as a pill or powder. You can take it at any time of the day. Some people like to take it at night because it helps them sleep better. But other people like taking it in the morning because that is when they want to feel good and active.
Who should avoid taking CoQ10?
People with chronic diseases like heart failure or diabetes should not take CoQ10 because it might lower their blood sugar and blood pressure.
When should you take CoQ10 morning or night?
It should be noted that taking CoQ10 at night may make it hard to sleep. If you take it in the morning or afternoon, then it can help with your sleep. People who take CoQ10 sometimes also take medication, like antidepressants and blood thinners.
Can you take beetroot powder every day?
You should take two to five teaspoons of beetroot powder per day. If you are new to beets, you can start with a smaller dose, one teaspoon for example.
Can you mix beetroot powder with water?
You can mix beet powder with water to make juice or put it in smoothies, sauces, or baked goods. Beet juice and powder are popular because they are natural and healthy. Many people like the taste too.