What Natural Supplements Can Help Boost Your Energy?

What are Natural Supplements?

Natural supplements are products derived from natural sources like plants, herbs, vitamins, minerals and other organic compounds.

Unlike synthetic alternatives, these supplements are often minimally processed and offer a more holistic approach to supporting our health.

How Can You Differentiate Natural Supplements From Synthetic Ones?

• Natural supplements are sourced from nature. They ensure a bioavailable and balanced composition that aligns with our bodies.
   
• However, synthetic supplements are artificially created, and their composition may need to be more compatible with our natural biochemistry.

Adaptogens to Boost Your Energy

• Adaptogens are non-toxic plants or herbs which help to adapt to various stressors. 
   
• Adaptogens promote a state of balance by regulating the body's stress response. The process is known as homeostasis. 

How Do These Adaptogens Work in Your Body?

These adaptogens specifically have the following qualities:

1. Restore Balance: They adapt their functions according to the body's specific needs and restore balance. 
    
2. Non-Specificity: Adaptogens act on multiple organs and systems of the body and offer a wide range of benefits.
    
3. Safe and Non-Toxic: A long-term usage of adaptogens causes no harm or toxicity to the body.

5 Adaptogens You Can Take for Boosting Energy

Ashwagandha 

Ashwagandha is a widely used Ayurvedic herb which has a nourishing effect on your body. It has a series of potential health benefits:

• It reduces stress and anxiety.
• It enhances mental clarity and concentration.
• It boosts your immune function.

How to Use: Consume it as a supplement or part of your tea.

Rhodiola 

Rhodiola rosea has a long history in traditional medicine, especially in Russia and other cold countries, for its use as a potent anti-depressant.

The said adaptogen may benefit you in multiple ways:

• It increases physical and mental endurance,
• It Reduces fatigue and enhances energy levels.
• It improves mood and resilience to stress.

How to Use: It is available in the form of supplements.

Ginseng

Another beneficial traditional root, also called "man-root", Ginseng has long been in use for its fantastic property to improve immune health.

Its possible health benefits include:

• It Enhances energy and stamina.
• It Supports cognitive function.
• It improves immune response.

How to Use: It is often consumed as a tea or in capsule form.

Holy Basil 

Holy basil, also popularly known as Tulsi, is an everyday used herb in Indian medicine.

Its multitude of health benefits features the following: 

• It manages stress and anxiety.
• It enhances adrenal function.
• It improves mental clarity.

How to Use: It is either typically brewed as a tea or used as a supplement.

Eleuthero 

Eleuthero is a woody shrub, also called Siberian Ginseng, which increases blood flow to the brain. As an adaptogen, here are its few benefits listed below:

• It relieves stress and fatigue.
• Further, it boosts immune function.

How to Use: Many use it as tincture while others as supplements.

Note: Alter the dosages according to your needs and concerns by contacting your healthcare professional.

Revitalising with Herbal Infusions and Tinctures

Energising herbal teas, tinctures, or infusions are essential in your diet. Herbal Teas

Including these will keep you on your toes all day long:

Ginseng Tea: It aids in stress reduction and improves resilience.

Peppermint Tea: The tea provides a natural energy lift and helps you achieve mental clarity. It also soothes digestion and relieves minor headaches, supporting overall well-being.

Ginger Tea: It invigorates the senses and provides a natural energy boost.

Herbal Tinctures 

What are herbal tinctures, you may ask. They are concentrated liquid extracts of herbs, typically in medicinal alcoholic or glycerin, capturing the plant's beneficial properties.

What are the Benefits of Using Tinctures?

• Rapid absorption compared to teas or capsules.
   
• It is easy to adjust dosage according to individual needs.
   
• Compared to fresh herbs and herbal preparations, tinctures have a longer shelf life.
   
• You could add tincture preparations to other medicated drinks, including herbal infusions or daily beverages.

What Other Supplements Aid Fatigue Management?

Your body needs different vitamins and minerals to facilitate energy production. If you do not have enough to give your muscles, bones, nerves, brain cells, etc, you tend to become physiologically weak.

What are the most essential micronutrients you need for energy? Read on to find out:

B Vitamins

• They are vital in converting food into energy, supporting the nervous system and reducing fatigue. 
   
• They strengthen the body tissues by boosting vitality and making sure you give optimal physical and mental performance. 

Vitamin B Food Choices

• B1 (Thiamine) - Grapefruits, Avocado, orange, figs, bananas, green peas, seeds.
   
• B2 (Riboflavin) - Nuts, champignon, milk, eggs, carrot leaves, beans, liver.
   
• B3 (Niacin) - Sweet potatoes, green peas, avocados, portabella mushrooms, brown rice.
   
• B6 (Pyridoxine) - Lean chicken breast, salmon, bananas, potatoes, avocados, pistachio nuts. 
   
• B7 (Biotin) - Almonds, cauliflower, egg yolk, mushrooms, and sweet potatoes.
   
• B9 (Folate) - Lentils, spinach, lettuce, broccoli, mangoes, sweet corn, pinto beans, soybeans.
   
• B12 (Cobalamine) - Clams, tuna, king crab, tofu, eggs, low-fat milk, Shiitake mushrooms, yoghurt, and sardines.

Iron: The Oxygen Carrier

• Iron is essential for transporting oxygen in the blood, producing energy and fighting fatigue.
   
• Iron is an essential mineral that the body needs to function correctly, particularly in maintaining healthy blood and supporting the immune system.

Plant-Based Iron Sources

• Legumes - Lentils, chickpeas, and soybeans.
   
• Dark Leafy Greens - Spinach, kale, and collard.
   
• Nuts and Seeds - Pumpkin seeds, sunflower seeds, and cashews.
   
• Whole Grains - Quinoa, fortified cereals, and whole wheat products.
   
• Dried Fruits - Raisins, apricots, and prunes.

Melatonin: The Sleep Regulator

• Melatonin is a hormone that governs our sleep-wake cycle, rising in the evening and falling in the morning.
   
• Melatonin supplements can effectively help treat insomnia, a prevalent sleep disorder affecting 30% of adults worldwide.
   
• Melatonin supplements improve concentration energy levels and reduce fatigue.

Natural Sources of Melatonin

• Nuts and Seeds - Almonds, walnuts, and sunflower and flax seeds.
   
• Fruits - Tart cherries, bananas, oranges, and pineapples.
   
• Vegetables - Tomatoes (especially cherry tomatoes) and certain mushrooms.
   
• Leafy Greens - Spinach, fenugreek leaves, and drumstick leaves.
   
• Fish - Salmon and tuna.
   
• Eggs 

How Do You Keep Yourself Energetic During Workouts?

Eating and drinking right when your body takes that extra pressure is much needed. Your choice of food can compensate for that loss during the workout. What supplements can you take pre-workout and post-workout? Read on to know.

Pre-Workout Nutrition

Providing your body with the proper fuel to optimise your performance is crucial. 

Timing Matters: 30-60 Minutes Pre-Workout

Eat a snack 30-60 minutes before you workout. Doing so allows your body to digest and convert the nutrients into usable energy for your exercise session.

The Right Nutrient Mix

Carbs are your body's primary energy source. Opt for easily digestible options to ensure a quick energy boost. Additionally, while carbs take the spotlight, a small amount of protein can support muscle function and recovery.

On the other hand, reduce your intake of fibre and fat. Why? Their consumption may hinder digestion. Mind to consume them in moderation to avoid discomfort during exercise.

Post Workout Nutrition

After a workout, your body prepares for replenishment and recovery. So, consume your food with proper nutrients within 30-45 minutes. You are required to do so to support your muscles, aid recovery, and boost overall performance.

Ensure that your meals feature carbs and protein that provide quick energy for your next workout and combat fatigue. After all, proteins help in muscle repair and growth, aiding recovery and enhancing muscle tissue after exercise.

Choosing the Right Supplements for Workout Sessions

Protein Supplements

• Whey protein 
• Casein Protein 
• Plant-based protein 

Creatine

Creatine is involved in making energy for muscles. It also aids in quick energy production during high-intensity, short-duration activities.

Branched-Chain Amino Acids (BCAAs)

Comprising the proteins leucine, isoleucine, and valine, BCAAs help muscle recovery and reduce muscle soreness.

Pre-Workout Supplements

Usually, pre-workout supplements contain protein substitutes such as beta-alanine and other ingredients to boost your energy. These also have anti-inflammatory properties that can work on muscle inflammation.  

Vitamin D

Vitamin D is essential for bone health and muscle function. It helps them absorb other micronutrients well. 

Multivitamins and Minerals

If your diet lacks the required vitamins and minerals, multivitamin supplements will give you enough nutrients. 

Glutamine

It is one of those proteins that support muscle recovery, reduce muscle soreness, and boost the immune system.

Iron

Iron is needed in your body to transport oxygen in blood. When there is enough oxygen supply to the muscles, there will be enough energy production and reduced fatigue.

Carbohydrate Supplements

Carbohydrates are a good energy source as they help replenish your glycogen ( Stored form of glucose) storage. These supplements can give you a quick energy source during intense workouts.

Electrolytes

A balanced electrolyte in the body is necessary for all the functions. In particular, muscle movements take place in the presence of suitable electrolytes. 

Adding these supplements should complement a balanced diet and regular exercise and not replace them.

Multivitamins for Overall Energy Support

Well-balanced multivitamins can fill nutritional gaps. 

Let's get a closer look at how a well-balanced multivitamin can offer sustained energy and vitality:

Nutrient Support

Essential Vitamins

Multivitamins have all-in-one essential vitamins such as A, B-Complex (B1, B2, B3, B5, B6, B7, B9, B12), C, D, E, and K. These give you energy, immunity and vitality.

Essential Minerals

Minerals such as Calcium, Magnesium, zinc, iron, etc, are often combined in multivitamins. These minerals enhance your energy reserve. They provide an extra boost to the minerals in your bones and proteins in your muscles.

Enhanced Energy Metabolism

B-Complex Vitamins 

The combination of B vitamins like B1, B2, B3, B5, B6, B7, B9, and B12, play a vital role in energy metabolism. They give you enough energy to save by supporting the conversion of food into energy.

Iron

Iron, commonly found in multivitamins, is essential for transporting oxygen in the blood. 

Combating Nutritional Gaps

Balancing Diet Gaps 

Multivitamins ensure you get all the nutrition you need, which you may miss in your daily diet.

Addressing Dietary Restrictions

Sometimes, there are chances of facing nutritional deficiencies due to dietary restrictions or specific eating habits (e.g. Vegetarian or vegan). In such cases, multivitamins can be valuable.  

Convenient Intake

Easy to Take

These all-in-one supplements are once-in-a-day pills. This makes it convenient for individuals with busy lifestyles to make sure they meet their nutritional needs.

Consistent Nutrient Intake

Daily intake of multivitamin supplements helps in a constant supply of essential nutrients, providing a continuous energy supply. 

Using a well-balanced multivitamin in your daily routine can effectively support sustained energy and overall vitality and fill in potential nutritional gaps. 

All you have to remember is multivitamins are not substitutes for your diet but an addition.

Multivitamins for Women: Meeting Unique Energy Needs

Women have distinct nutritional requirements, particularly concerning iron and B vitamins, due to menstruation, pregnancy, and lactation. Specialised multivitamins designed for women aim to address these unique energy needs. 

Let's read on to know how these tailored multivitamins cater to women's health:

Addressing Iron Deficiency 

Menstrual Health

Women often require higher iron levels to replenish what is lost during menstruation, preventing iron deficiency anaemia and ensuring sustained energy levels.

Pregnancy and Lactation

Iron is critical during pregnancy to support the increased blood volume and foetal development. After childbirth, iron remains essential for lactating mothers.

Enhanced B Vitamins

Folate (B9)

It is essential for women of childbearing age, particularly during pregnancy, to prevent congenital disabilities in the baby's brain and spine.

B6 (Pyridoxine) and B12 (Cobalamin)

Essential for hormonal balance, red blood cell formation, and overall energy metabolism.

Biotin (B7) and Pantothenic Acid (B5)

Support healthy skin, hair, and nails. This is especially something women seek.

Calcium and Vitamin D

Bone Health

Due to constant internal changes in a woman, especially during adolescence, pregnancy and menopause, a woman needs good bone health. Calcium and vitamin D supplements are best for this. 

Antioxidants

Oxidative damage of body tissues occurs due to several destructive changes in the body, such as inflammation due to small or large causes. Antioxidant supplements become essential to compensate for this damage. Vitamins A, C, and E: Antioxidants support this, promoting healthy skin and immune function.

Tailored Herbal Additions

Adaptogenic Herbs

Some women's multivitamins may include herbs like Ashwagandha or Rhodiola to manage stress levels and support hormonal balance.

Managing Energy Fluctuations

Tailored multivitamins provide the necessary nutrients to combat fatigue and ensure sustained daily energy.

Specialised multivitamins for women focus on supporting energy, hormonal balance, bone health, and overall well-being by providing essential nutrients in appropriate amounts. Women must consult with their doctor to determine the most suitable multivitamin based on their needs, health status and stage of life.

To Conclude 

Keeping up with daily energy requirements becomes difficult in today's lifestyle. That is why supplements are available in minute pills and tinctures. Natural supplements are also beneficial for your body as it acts according to your requirements and works in balance with your body.

Supplements give that extra energy boost and reduce fatigue if you want to start your journey towards a brighter and fresher lifestyle.