Key Takeaways
\nLow iron levels can cause fatigue, and supplements may help, but you should check with a healthcare provider first.Vitamin B12 is important for energy, but only people with low levels need supplements.\u00a0Creatine may help with short bursts of high-intensity exercise and symptoms of mental fatigue, but more research is needed.<\/p>\n
Persistent fatigue or lack of energy affects as many as 45% of people in the United States, making energy supplements a popular source for relief. Studies show that 30% of people who use supplements do so to boost energy, but the effects depend on several factors.\n<\/p>\n
1. Iron <\/p>\n
Around 1% of U.S. males and 11% of U.S. females have low iron levels. A\u00a0deficiency of iron<\/a>\u00a0can cause symptoms such as the following:\n<\/p>\n Fatigue Iron is crucial for the transport of oxygen throughout the body. In\u00a0iron-deficiency anemia<\/a>, the muscles don’t get as much oxygen as they need. This lowers exercise endurance:\n<\/p>\n Most people can maintain iron levels through iron-rich foods<\/a> like red meat. Iron’s main side effects involve the gastrointestinal system, including\u00a0nausea<\/a>,\u00a0diarrhea<\/a>, or\u00a0constipation<\/a>.\n<\/p>\n 2. Protein <\/p>\n Protein<\/a>\u00a0supports muscles, bones, and the\u00a0nervous system<\/a>. It’s also vital for physical performance as you age:<\/p>\n The average person needs around 0.8 grams (g) of protein per kilogram (g) of body weight (g\/kg) daily. Typically, this is obtained through the food you eat. A small study of 60 healthy adults showed that protein supplementation for 90 days reduced low-energy periods by 25% compared to a placebo.\u00a0Participants also noted improved exercise performance.\n<\/p>\n Still, there’s not much data on long-term protein supplementation, and it’s not warranted for most people.\u00a0Generally, getting protein from your diet is better than from nutritional supplements when possible.\n<\/p>\n Protein powders\u00a0are known to cause\u00a0dehydration<\/a>\u00a0and stomach problems like nausea and constipation.\u00a0More serious side effects of protein, especially at high doses, include:\n<\/p>\n People with kidney conditions should speak to their healthcare provider before changing their protein intake.\n<\/p>\n 3. Vitamin B12 <\/p>\n Vitamin B12<\/a>\u00a0(cobalamin) is essential for DNA production and cell energy. It’s also crucial for oxygen transport.\u00a0\n<\/p>\n Low levels of B12 are associated with symptoms like the following:\n<\/p>\n Supplementation is needed for people with low levels of B12. However, there’s not enough evidence to recommend it for the general population who get adequate B12 through the diet.\n<\/p>\n Also, high levels of B12 may be associated with an increased risk of\u00a0hip fractures<\/a>\u00a0and\u00a0lung cancer<\/a>.\n<\/p>\n 4. Other B Vitamins <\/p>\n Along with vitamin B12, most other B vitamins are important for energy production in your body’s cells.\n<\/p>\n B vitamins that may help combat fatigue include\u00a0the following:\n<\/p>\n Low levels of these vitamins can cause conditions like\u00a0the following:\n<\/p>\n These conditions are each characterized by weakness and fatigue.\n<\/p>\n A review of seven clinical trials found that supplementing with high doses of B vitamins was associated with improvements in\u00a0the following:\n<\/p>\n Self-reported energy levelsStaminaMental health<\/p>\n 5. Creatine <\/p>\n Creatine is a popular supplement used by athletes to build muscle and enhance exercise performance.\u00a0Creatine provides energy to cells in the muscles.\n<\/p>\n It is made in the body, and levels can be boosted through the diet (for instance, with red meat and fish<\/a>) or by taking supplements.\u00a0Most people need between 2 and 3 g of creatine a day.\n<\/p>\n Creatine is likely beneficial for:\n<\/p>\n Short bursts of high-intensity exerciseImproving symptoms of mental fatigue and enhancing memory and cognition<\/p>\n Research suggests it might help those with\u00a0chronic fatigue syndrome\u00a0or\u00a0long COVID<\/a>, but more studies are needed.<\/p>\n 6. Tyrosine <\/p>\n Tyrosine<\/a>\u00a0is an amino acid converted into chemical messengers like dopamine<\/a>\u00a0and\u00a0norepinephrine<\/a>\u00a0in your body. These may help fight fatigue.\n<\/p>\n Tyrosine is available as a dietary supplement. It’s also found in lots of foods, including\u00a0the following:\n<\/p>\n CheeseBeansMeatNutsDairy productsWhole grains<\/p>\n Tyrosine did not appear to improve physical performance, according to a review. However, the authors suggested it may benefit mental performance during high-stress situations.\n<\/p>\n In a human study, a single dose of tyrosine improved cognitive function in the short term.\n<\/p>\n 7. Selenium <\/p>\n Selenium<\/a>\u00a0is a micronutrient found in foods like meats and fish. It’s also available as a dietary supplement, though getting it from the diet is more effective in raising levels.\n<\/p>\n Adults typically need 55 micrograms (mcg) daily, and requirements increase during pregnancy and lactation.\n<\/p>\n Selenium is highly concentrated in the\u00a0thyroid gland<\/a>. It’s involved in the production and breakdown of thyroid hormones.\n<\/p>\n Adequate levels of selenium in the body are needed for healthy thyroid function and to prevent thyroid disorders. If your fatigue is associated with a thyroid condition, selenium could be a helpful add-on.\n<\/p>\n Remember that high amounts of selenium (above 400 mcg a day) can cause toxicity. Some symptoms of toxicity include\u00a0the following:\n<\/p>\n 8. Tea <\/p>\n Ingredients commonly found in tea, like amino acid\u00a0L-theanine<\/a>\u00a0and stimulant\u00a0caffeine<\/a>, may help combat fatigue.\n<\/p>\n A small study of 44 young adults showed that tea containing caffeine and L-theanine can improve symptoms associated with low energy levels, such as\u00a0the following:\n<\/p>\n AlertnessFatigueAccuracy performing tasks<\/p>\n Caffeine’s effects are increased by taking it in combination with L-theanine.\n<\/p>\n 9. CoQ10 <\/p>\n Coenzyme Q10<\/a> (CoQ10) is an antioxidant<\/a> that protects the brain and reduces inflammation.\n<\/p>\n The jury is mixed on CoQ10’s effects on energy levels, and benefits may vary.\n<\/p>\n Trials show that taking at least 300 mg daily may help people with fibromyalgia<\/a>. It’s also been studied for chronic fatigue syndrome, but with mixed results. While one study reported improved energy levels for those who took CoQ10, another did not.\n<\/p>\n For those without underlying conditions, CoQ10 may or may not increase energy. More research is needed to know for sure.\n<\/p>\n 10. Ashwagandha <\/p>\n One study looked at a group of college students who took ashwagandha supplements two times each day for a month. The findings suggested that the supplements left the students feeling mental clarity and sustained energy, and led to more restful sleep.\n<\/p>\n Ashwagandha can affect thyroid hormone levels, as well as testosterone levels, so those with prostate cancer that’s hormone-sensitive should probably avoid the herb.<\/p>\n 11. Melatonin <\/p>\n Melatonin<\/a> is a hormone that occurs naturally, which is responsible for the timing of the circadian rhythm, or your sleep cycle. It is also commonly taken in supplement form as a sleep aid. In addition to helping you sleep, though, melatonin also helps regulate your energy metabolism.\n<\/p>\n Those who struggle with regular sleep cycles may benefit from taking a melatonin supplement to help their body get back on track and see improved energy as a result.\n<\/p>\n People who are breastfeeding or have an autoimmune disorder should consult with a medical professional before taking the supplement.\n<\/p>\n 12. Rhodiola Rosea <\/p>\n Rhodiola rosea<\/a> is a plant often used in Chinese medicine to treat everything from stress and fatigue to anxiety disorders and Alzheimer’s. Some also use it to increase energy, strength, and overall athletic performance, although more research is needed to say for sure.\n<\/p>\n 13. Magnesium <\/p>\n Magnesium<\/a>, a supplement usually used to relax muscles and nerves, is also promoted as an energy booster. Magnesium regulates biochemical reactions in the body, including energy production, so an imbalance may lead to a lack of energy.\n<\/p>\n Magnesium supplements are generally considered safe for healthy people, but consuming too much could have side effects, like nausea and diarrhea.\n<\/p>\n Warning for Energy Suppements<\/p>\n Researchers completed a study of adverse events due to supplements. The reports documented the following in some individuals 25 years and younger:<\/p>\n HospitalizationDisabilityDeath<\/p>\n Moreover, the following supplement categories had a three-fold increase in the risk for severe medical events compared to vitamins:<\/p>\n Muscle buildingEnergyWeight loss<\/p>\n In general, their use is not advisable.<\/p>\n 14. Zinc <\/p>\n Zinc plays a role in cellular energy, specifically the energy for the metabolism, so it is sometimes used to combat fatigue.\n<\/p>\n One study found that zinc significantly reduced fatigue in elderly people, but more research is needed to track zinc’s effect on the energy levels of people of all ages.\n<\/p>\n A Word About Supplements<\/p>\n In the United States, the Food and Drug Administration (FDA) does not regulate dietary supplements the way it regulates prescription medications. As a result, some supplement products may not contain the ingredients listed on the label. When\u00a0choosing a supplement<\/a>, look for products independently tested or certified by organizations such as the National Sanitation Foundation (NSF), United States Pharmacopeia (USP), or ConsumerLab. For personalized guidance, consult your healthcare provider, registered dietitian nutritionist (RD or RDN), or pharmacist.<\/p>\n","protected":false},"excerpt":{"rendered":"Key Takeaways Low iron levels can cause fatigue, and supplements may help, but you should check with a…\n","protected":false},"author":2,"featured_media":440444,"comment_status":"","ping_status":"","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[36],"tags":[49,48,84,395],"class_list":["post-440443","post","type-post","status-publish","format-standard","has-post-thumbnail","category-nutrition","tag-ca","tag-canada","tag-health","tag-nutrition"],"_links":{"self":[{"href":"https:\/\/www.newsbeep.com\/ca\/wp-json\/wp\/v2\/posts\/440443","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/www.newsbeep.com\/ca\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.newsbeep.com\/ca\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.newsbeep.com\/ca\/wp-json\/wp\/v2\/users\/2"}],"replies":[{"embeddable":true,"href":"https:\/\/www.newsbeep.com\/ca\/wp-json\/wp\/v2\/comments?post=440443"}],"version-history":[{"count":0,"href":"https:\/\/www.newsbeep.com\/ca\/wp-json\/wp\/v2\/posts\/440443\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.newsbeep.com\/ca\/wp-json\/wp\/v2\/media\/440444"}],"wp:attachment":[{"href":"https:\/\/www.newsbeep.com\/ca\/wp-json\/wp\/v2\/media?parent=440443"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.newsbeep.com\/ca\/wp-json\/wp\/v2\/categories?post=440443"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.newsbeep.com\/ca\/wp-json\/wp\/v2\/tags?post=440443"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}
\nLow endurance
\nRestless legs
\nAnemia<\/a>\u00a0(a reduction in hemoglobin, a component of red blood cells)<\/p>\n
\nThose with anemia may need\u00a0iron supplements<\/a>, either over-the-counter (OTC) or through an IV in a healthcare setting.
\nIt’s unclear whether iron supplements benefit people who are low in iron but don’t have anemia. A review of 18 trials concluded that iron improved feelings of fatigue in adults without anemia but didn’t impact any physical markers of exercise ability.<\/p>\n
\nAthletes may need almost twice this amount (up to 1.5 g\/kg body weight) in order to meet their energy needs<\/a>.<\/p>\n
Ashwagandha<\/a> is an herb that’s been used for its medicinal purposes for thousands of years. Some research suggests that one of its benefits may be improved energy.\n<\/p>\n