Food supplements for energy: Which is the best?

Do you feel tired, luck of energy, or struggle to concentrate? You’re not alone, as many people find it challenging to maintain high energy levels throughout the day. Factors such as adequate sleep, a balanced diet, regular exercise, and stress management are crucial for sustaining energy, meeting all the demands of daily life can be difficult. Fortunately, numerous studies have explored how dietary supplements can impact energy and vitality. This article highlights the best supplements, based on research studies, to help you stay energized and focused!

Which Supplements Help with Energy?

Certain vitamins and nutrients have been shown to positively boost energy levels. Key ones include:

B-Complex Vitamins

B-complex vitamins are a group of ten essential water-soluble multivitamins vital for energy production and overall well-being. These include:

These vitamins play crucial roles in various stages of energy metabolism and are essential for the body’s normal functioning. Since they are excreted through urine, they require daily replenishment through diet.

Sources of B Vitamins

B vitamins are found in a variety of animal and plant-based foods, such as:

Dairy products
Liver
Poultry
Eggs
Legumes
Seafood
Leafy green vegetables
Whole grain products
Nutritional yeast

A deficiency in any B vitamin can impair energy production, leading to metabolic abnormalities and health issues like physical fatigue and reduced mental clarity. Studies show even mild deficiencies can cause fatigue symptoms that often improve with supplementation. Since energy-demanding organs like muscles and the brain are directly affected by B vitamins, maintaining a proper balance is critical for physical and mental health. Supplementation can enhance overall well-being, reduce fatigue, and support cognitive function.

Recommended Daily Intake

The recommended daily intake (RDI) for B vitamins varies depending on age, gender, and individual needs. Since they are not stored in the body and are excreted through urine, their supplementation is generally safe. However, it is important to follow your doctor’s advice and the specific supplement’s instructions to avoid adverse effects like diarrhea, rashes, or headaches from excessive use.

Coenzyme Q10 (CoQ10)

You may have heard of CoQ10 in beauty products, but it is an enzyme naturally found in the human body that plays an important role in cellular energy production. It is a component of every human cell, with the highest concentrations in energy-intensive organs like the heart, brain, liver, and lungs. CoQ10 is essential for producing adenosine triphosphate (ATP), the primary energy carrier for cellular functions.

CoQ10 is found in foods like meat, fatty fish, legumes, nuts, and certain oils (e.g., soybean oil). The body naturally produces it, but its levels decline with age, leading to reduced CoQ10 production. Replenishment is important, as low levels are linked to chronic conditions like cancer, type 2 diabetes, and neurodegenerative disorders. CoQ10 also acts as an antioxidant, protecting cells from damage caused by oxidative stress.

Forms of CoQ10

There are two main forms of CoQ10:

Ubiquinol (reduced form, more common in the bloodstream)
Ubiquinone (oxidized form)

Low CoQ10 levels may result from genetic disorders, increased tissue demands, mitochondrial diseases, oxidative stress from aging, or side effects of statin medications (e.g., muscle fatigue and pain).

If you’re on statins, consult your doctor about CoQ10 supplementation.

CoQ10 can enhance energy and exercise endurance by reducing oxidative stress and supporting mitochondrial function, thereby alleviating fatigue and improving muscle stamina.

Recommended Daily Intake for CoQ10

The typical dosage for CoQ10 ranges from 30 to 600 mg per day, with most people needing 100–200 mg daily. In cases of statin use or chronic conditions, higher doses may be necessary. Since CoQ10 is fat-soluble, its absorption improves when taken with meals containing fat (e.g., olive oil).

For therapeutic use, a common recommendation is 100–200 mg twice daily with food. Maximum blood levels are usually reached after about three weeks of daily use. Always consult your doctor before starting a new supplement to determine the appropriate dosage for you, as excessive intake can impact health or interact with other medications.

Ginseng: The Energizing Herb!

Ginseng, a herb rich in antioxidants, has been used for centuries in traditional Chinese medicine to enhance well-being and reduce fatigue. Its effectiveness depends on the maturity of the plant, which allows the formation of active compounds like ginsenosides and eleutherosides. Ginseng roots are classified as fresh, white, or red, depending on processing methods.

There are 11 types of ginseng, with Asian (Panax ginseng), American (Panax quinquefolius), and Siberian (Eleutherococcus) being the most common. Asian and American ginseng differ in the concentration of active ingredients and their effects on the body.

Ginseng is a supplement for immediate energy and performance enhancement. A 2018 review of ten studies suggested that ginseng can alleviate symptoms of chronic fatigue, with results visible after just 15 days of use compared to a placebo. However, about 40% of clinical trials have not detailed potential side effects.

Common Side Effects

The most frequent side effect is sleep disturbance. Less common effects include menstrual irregularities, headaches, diarrhea, and increased heart rate. The likelihood of side effects rises with prolonged use beyond six months. Long-term use can reduce effectiveness, so cycles of 2–3 weeks on followed by 1–2 weeks off are recommended.

Special precautions are necessary for individuals with diabetes, due to its effects on blood sugar levels, and for those taking anticoagulants. Ginseng is not recommended for children, pregnant women, or breastfeeding mothers due to insufficient safety data.

Conclusion

Maintaining steady energy levels is essential for improving quality of life. This cannot be achieved without proper sleep, hydration, a balanced diet, and stress management. In demanding periods that combine intense mental and physical fatigue, supplements like B-complex vitamins, CoQ10, and ginseng can provide valuable support, based by scientific research.

Holland&Barrett offers high-quality supplements containing these essential nutrients, ensuring high standards and effectiveness to meet your needs for energy, focus, and overall well-being.

Citations

Arring, N. M., Millstine, D., Marks, L. A., & Nail, L. M. (2018). Ginseng as a treatment for fatigue: a systematic review. The Journal of Alternative and Complementary Medicine, 24(7), 624-633.

Hanna, M., Jaqua, E., Nguyen, V., & Clay, J. (2022). B Vitamins: Functions and Uses in Medicine. The Permanente journal, 26(2), 89–97. https://doi.org/10.7812/TPP/21.204

Tardy, A. L., Pouteau, E., Marquez, D., Yilmaz, C., & Scholey, A. (2020). Vitamins and minerals for energy, fatigue and cognition: a narrative review of the biochemical and clinical evidence. Nutrients, 12(1), 228.

9 benefits and Side Effects of Co-Enzyme Co10 (CoQ10), www.healthline.com

7 Possible Health Benefits of Ginseng, www.healthline.com