A very large part of the population complains of fatigue and concentration problems, starting with schoolchildren. Lack of energy during the day is a common phenomenon in the modern world. How can we cope with it? Is it worth taking energy tablets? What active substances and vitamins should the energy supplements contain to give the desired effect?
Energy tablets - when is it worth taking them?
The fast-paced life, numerous duties and tasks, the need for high productivity at work... All of this makes us tired and sleep-deprived, so we start thinking about energy tablets to help us get through the day. While energy tablets will definitely help in the short term, they cannot be a long-term solution. Ignoring fatigue is very unhealthy and should not be allowed to accumulate.
It is important to remember that the most effective for energy boosting are:
- getting enough sleep; the right amount of sleep makes a difference,
- a healthy diet rich in protein, vegetables and slow-digesting carbohydrates,
- exercise and spending time outside.
There are no energy pills that will help like a combination of these four factors. It is the healthiest and most effective solution, but not always possible. Fortunately, nature offers us numerous herbs, vitamins and minerals to support activity, vigilance as well as focus, and modern science has made it possible to combine them in easy-to-use energy tablets. Frequent tiredness, lack of energy during the day, low physical and mental performance - if these problems concern you, help yourself with energy supplements.
Vitamins for energy - which are effective?
Vitamin B12 is the most commonly mentioned vitamin that affects energy levels and feelings of fatigue. It is necessary for the production of red blood cells, which transport oxygen to the cells. In turn, the oxygen in the cells is immediately used to produce energy. In addition, vitamin B12 has crucial neurological functions, as it is responsible for focus, attention and mental abilities. A deficiency of this vitamin in the diet is associated with a greater risk of chronic fatigue and weakness. Vegetarians and vegans, as well as people who limit foods of animal origin, are particularly at risk of vitamin B12 deficiency, as this vitamin is only found in animal products.
Not only vitamin B12, but most of the B group are essential for energy production and stimulation. Vitamins B1, B2, B3, B5 and B6 are crucial for the proper metabolism of carbohydrates, proteins and fats and the production of energy from them.
Supplements for energy - what minerals should they contain?
Iron is a crucial mineral that affects fatigue levels. It's worth considering it as an energy supplement, but first, you need to check the levels of iron in your body, preferably in the form of iron and ferritin. This mineral supports the flow of oxygen with the blood, and its deficiency causes anaemia which is the cause of reduced mental capacity, performance at work and rapid fatigue.
Energy supplements should also contain magnesium. Its influence on the nervous system and reduction of stress effects cannot be overestimated. Magnesium participates in the production of serotonin, which affects good sleep as well as general well-being, and reduces the production of the stress hormones adrenaline and noradrenaline. It also takes part in metabolic processes of energy production from nutrients. Magnesium deficiency is associated with insomnia, so taking it improves the quality of sleep, which has a direct effect on arousal and concentration during the day.
Stimulation and energy tablets - adaptogens
Alongside vitamins and minerals, stimulation and energy tablets more and more often contain adaptogens. What are adaptogens? They are a group of plant substances that protect the body against the effects of mental and physical stress. They help the body adapt and cope better with everyday stressors by regulating numerous processes in the body. The theory of adaptogens may sound foreign, but the concept is at least as old as Chinese medicine. Everyone has probably heard of ginseng supplementation. It is the most well-known adaptogen. Most importantly, scientific research confirms that they really do work.
Adaptogens reduce stress and fatigue, improve mental abilities, increase alertness as well as focus, have a positive effect on mood, reduce physical fatigue and accelerate recovery after exercise. Adaptogens include:
- chinese citronella,
- rhaponticum carthamoides,
- maca root.
Instant energy tablets - sources of caffeine
Caffeine is the best known and most well-studied stimulant. There is no doubt that it increases energy levels, postpones the moment of fatigue, improves alertness and performance at work. For this reason, caffeine is a popular ingredient in energy-boosting tablets. However, it must be kept in mind that its effect is only short term, and excess has the opposite effect, increasing nervousness, tension and causing an irregular heartbeat. The most common healthy limit for caffeine intake is 500 mg per day.
Caffeine in tablets for stimulation and energy can exist as:
- pure caffeine,
- green coffee,
- yerba mate,
- green tea.