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5 supplements for energy and vitality
Author: Mikhail Ziborov - author of the site makefitness.pro. All articles by the author ➤
Nutrient deficiency. It’s probably familiar to everyone. There’s even a meme online: “Doctor, what have you given me? I feel so great!” “I gave you some sleep.” And indeed, sleep is the best medicine for a lack of energy. But we understand the world we live in and the pace we keep. Let’s be realistic – we can’t always afford to sleep 8-9 hours, or else we won’t get everything done. But there is a way out. Every day you can receive interesting and useful information about: Additives for vitality differ in their effects on the body. Some stimulate the nervous system, some simply delay the onset of fatigue, and some may not increase strength but allow you to adapt more quickly to difficult life conditions. Adaptogens for VitalityThese substances have both plant and animal origins (mostly plant). They can mobilize the functional reserves of the body in challenging conditions – high physical loads (work, training), increased psycho-emotional stress (little rest, lots of worries). Adaptogens enable quicker adaptation to tough environmental conditions. The action of adaptogenic preparations is not strong; everything happens unnoticed and gradually. The course of intake usually lasts 3-4 weeks. After that, a similar break is taken. This is due to the fact that the body’s reserves will eventually run out. But from my experience, I can say that I used them for 2 months (1 month of eleutherococcus, 1 month of ginseng, followed by a month of break). I didn't notice any side effects like nerve depletion or loss of strength. The most popular adaptogens in sports include: Overall, the effects of these substances are quite similar, so you can't go wrong by choosing any one of them; you can always change your supplement later. The more physical and psycho-emotional stress you have, the better the adaptogen will perform. Vitamins for Vitality and Vitamin-Like Substances1. B Vitamins. These vitamins are responsible for various metabolic processes. A sufficient volume of these vitamins ensures a normal metabolic rate and the natural generation of energy in the body. Thanks to B vitamins, the body can derive energy from carbohydrates, fats, and if necessary, from proteins. In other words, from food. This can be considered a basic supplement. It's better to start with this one. If it doesn’t help or if things improved but you still lack energy, then you should move on to more potent solutions: adaptogens and sports supplements. Notably, B vitamins affect both muscle and the nervous system. That is, it provides a 2-in-1 effect. Since these are water-soluble vitamins, they are quickly excreted from the body and need to be replenished daily. The best time to take them is in the morning. However, taking them at night is also fine, as there are no side effects; on the contrary, B9 and B12 will stimulate protein synthesis during mass gain. Natural Factors, B Complex, Capsules. 2. Coenzyme Q10. A natural element in energy production in our cells. Due to insufficient levels in the liver and heart in modern diets, this substance is quite low. Improvement in performance starts after a few weeks, as the supplement has a cumulative effect. Detailed and complete guide on coenzyme Q10 can be found at the link. Sports Nutrition for Energy1. Caffeine or Guarana (Guaranin). Caffeine and guaranin are the same substance derived from different plants. Pure caffeine stimulates the nervous system quickly and powerfully, but only for about an hour on average. It is better suited for when you need to give your maximum effort right here and now. Guarana has a longer action time – averaging up to 5 hours – but it stimulates the CNS more gently and smoothly. This is relevant when you need to work for a long and monotonous period.
Interestingly, due to CNS stimulation, this supplement can enhance muscle performance (the contraction of muscle tissue depends on the nervous system and nerve impulses). These substances are also suitable for mental work. 2. Taurine. This is also a natural compound – an amino acid obtained from food and synthesized in the body. Thermal processing of food leads to significant losses of taurine. A study showed that the more taurine muscles lack, the more their performance drops (up to 80%). Taurine is a standard component of energy drinks. It can also be purchased separately: powdered taurine from DobromilFit. A dosage of 1 to 3-4 g can be taken at a time. Side effects include increased sweating (which I have confirmed in practice) and increased anxiety (which I have not confirmed myself or with my colleagues). Taurine and caffeine enhance each other's effects (evidence). 3. Beta-Alanine. An amino acid obtained from food and synthesized in the body. It's a natural substance, not synthetic. Its action is simple: with the arrival of beta-alanine, another substance – carnosine – begins to accumulate in the body. Carnosine can slow down the onset of fatigue, allowing you to train, work, and study longer (evidence). Incidentally, it turns out that beta-alanine can enhance performance not only physically but also in terms of cognitive functions of the brain (study). The supplement takes effect about 15 minutes after ingestion. To achieve maximum effect, it should be taken for 2-4 weeks at a dosage of 4-6 g per day. This dosage can be divided into several smaller doses. A side effect, but harmless, is a tingling sensation in the skin (paresthesia). Study. Powdered beta-alanine from DobromilFit. ConclusionSupplements for energy differ in their effects on the body. However, I can tell you that I have tried each of these supplements multiple times, and all of them continue to be used to some extent. They have proven themselves well both during times of total fatigue and when I still have strength left. Moreover, there have been times when I've had to use them all in one day: work, training, and household tasks – all of this requires full dedication and freshness of energy. Not once have they let me down. SIMILAR ARTICLES
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