Additionally, because nitrate increases nitric oxide production in your body, supplementing with beetroot may also decrease high blood pressure 55 , 56 , 57 , However, while harmless, the color pigments in beetroot may stain your urine or stool red Beetroot contains a compound called nitrate, which relaxes your blood vessels. When used as a supplement, beetroot can increase oxygen delivery throughout your body, allowing you to exercise longer. Tyrosine is an amino acid that is naturally produced by your body.
It is found in most high-protein foods, including chicken, eggs and dairy products. Tyrosine is important for producing neurotransmitters, which are chemicals that transmit messages in your brain. These neurotransmitters are thought to decline with mentally and physically demanding activities, which can negatively affect concentration and energy levels In many studies, tyrosine supplements have been found to help increase alertness and energy levels.
They may also help restore memory and clarity in sleep-deprived people 70 , 71 , Currently, research suggests tyrosine is only beneficial for people who have low stores of neurotransmitters due to stressful or cognitively demanding situations Additionally, supplementing with tyrosine has been proven to be safe Supplementing with tyrosine may help restore levels of neurotransmitters in your body, thereby helping improve mental cognition and energy levels.
Caffeine is commonly consumed for its energy-boosting properties in the form of coffee, tea, cocoa beverages, energy drinks and sodas However, many people limit or completely avoid caffeine because it can lead to irritability, nervousness, restlessness and a crash after its initial energy boost But combining L-theanine with caffeine as a supplement may be an easy way to prevent these side effects.
L-theanine is an amino acid found naturally in tea and some mushrooms. It is thought to promote relaxation without increasing drowsiness In several studies, the combination of caffeine and L-theanine has been shown to improve memory and reaction time plus decrease tiredness and mental fatigue 77 , 78 , 79 , Collectively, these results suggest that adding L-theanine can help you get the same energy-boosting benefits from caffeine without the unwanted side effects This is equivalent to 3—5 cups of coffee 76 , 81 , Combining caffeine with L-theanine is an effective way to improve your energy levels while reducing the negative side effects and jitters.
Fortunately, there are many things you can do to maintain your energy, including consuming a balanced diet, getting enough sleep and exercising regularly. When this is the case, there are many supplements and vitamins that may help boost your energy when you need it most.
Some work better for increasing energy during exercise, while others may be best when you need a quick pick-me-up. Furthermore, all the supplements on this list have a well-established safety profile when used appropriately. Getting your meals delivered can save major time on meal prep. Numerous foods are marketed as healthy but contain hidden ingredients.
Here are 14 "health foods" that aren't as nutritious as you thought. If you're considering adding or removing meat from your diet, you may wonder whether meat is healthy. This article explores the environmental and…. For optimal health, it's a good idea to choose the foods that contain the most nutrients. Here are the 11 most nutrient-dense foods on earth. Calcium has many benefits, but most people aren't getting enough of this mineral. Here is a list of 15 foods that are rich in calcium, many of which….
Salt, also known as sodium chloride, is abundant in most people's diets. This article explores whether salt is healthy or unhealthy. If you're pregnant, you may wonder whether you can eat mushrooms during pregnancy. This article explores whether pregnant people can enjoy these….
Some foods, including pistachios, contain melatonin, a naturally occurring protein that signals that it's time to sleep. This article looks at the…. If you're wondering what are macronutrients, look no further. If you buy through links on this page, we may earn a small commission. Getting regular exercise, eating a balanced diet, maintaining low stress levels, and getting enough sleep each night can all help maintain good energy levels.
Can vitamins and supplements also help? Sometimes, people might need an extra boost of energy when life gets busy or during particularly intensive exercise. Here, we look at some of the most effective vitamins and supplements for boosting energy levels.
Stress and anxiety can contribute to feelings of fatigue and low energy. They can also make people feel less able to cope with daily demands. Ashwagandha is an adaptogen that could help boost energy levels.
Adaptogens are plant derived substances that help the body better manage stress. The researchers behind a study found that ashwagandha root extract helped ease stress and anxiety. After 60 days, participants who took ashwagandha had a reduction in stress and cortisol levels compared with those in the placebo group. Results from another study suggest that ashwagandha may help improve endurance during exercise. The researchers found that ashwagandha improved endurance rates in elite cyclists when they took milligram mg capsules twice daily.
Coenzyme Q10 CoQ10 is an enzyme that exists naturally in the body, particularly in the heart, liver, pancreas, and kidneys. It is an antioxidant that improves energy and strengthens the immune system. In a review , researchers found a consistent link between low levels of CoQ10 and fatigue. Most people can get enough CoQ10 by eating a balanced diet that includes:.
People with certain health conditions and those not getting enough from their diet might wish to ask their doctor about supplementing with CoQ Those taking blood thinners, taking insulin , or receiving cancer treatment should check with a doctor before taking CoQ The recommended dosage is 30—90 mg per day , but a person can take as much as mg each day. Muscle fatigue is a common symptom in people who do not get enough vitamin D. The researchers behind a study found that people with low vitamin D levels had improved muscle efficiency after they received treatment for the vitamin deficiency.
There is also a link between depression and low levels of vitamin D. Fatigue is a common symptom of depression. One review highlighted a Norwegian study in which more than people with overweight received 20, or 40, international units of vitamin D weekly.
Over a year, their symptoms of depression reduced significantly compared with those of participants taking a placebo. You'll get a better night's rest and have more energy. The NHS recommends that men and women should not regularly drink more than 14 units a week, which is equivalent to 6 pints of average-strength beer or 10 small glasses of low-strength wine.
Read more about how to cut down on alcohol. Sometimes you feel tired simply because you're mildly dehydrated. A glass of water will do the trick, especially after exercise. Read about healthy drinks. Page last reviewed: 24 March Next review due: 24 March Self-help tips to fight tiredness - Sleep and tiredness Secondary navigation Tiredness and fatigue The energy diet Why lack of sleep is bad for your health 10 medical reasons for feeling tired Self-help tips to fight tiredness 5 ways to wipe out winter tiredness.
How to get to sleep 10 tips to beat insomnia How to stop snoring. Healthy sleep tips for children How much sleep do children need? Sleep tips for teenagers. Eat often to beat tiredness A good way to keep up your energy through the day is to eat regular meals and healthy snacks every 3 to 4 hours, rather than a large meal less often. Read more about healthy eating.
Get moving You might feel that exercise is the last thing on your mind. Lose weight to gain energy If your body is carrying excess weight, it can be exhausting. Sleep well Many people don't get the sleep they need to stay alert through the day. Tips for sleeping well include: going to bed and getting up in the morning at the same time every day avoiding naps in the day taking time to relax before you go to bed Read more about how to get a good night's sleep.
Reduce stress to boost energy Stress uses up a lot of energy. This could be: working out at the gym yoga or tai chi listening to music or reading spending time with friends Whatever relaxes you will improve your energy.
Talking therapy beats fatigue There's some evidence that talking therapies such as counselling or cognitive behavioural therapy CBT might help to fight fatigue, or tiredness caused by stress, anxiety or low mood.
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