The ability to stay alert, concentrate, and remain energized throughout the day is a significant challenge for many people. The reasons may vary — perhaps you’re constantly busy with work or school, or maybe your responsibilities at home leave you drained of energy most of the time.
The lack of focus and energy can impact almost all areas of your life — from personal relationships to career advancement. And while it is not always easy to find the motivation, some supplements can help you increase concentration and reduce stress, as well as those that support energy production and stamina.
This blog post will discuss the top ten natural supplements renowned for their capacity to help energy production and focus.
Because it converts carbohydrates into energy, vitamin B12 is a water-soluble vitamin necessary for energy metabolism. B12 deficiency can lead to fatigue and low energy levels, impacting your ability to concentrate and focus. B12 can be found in animal-based foods, including fish, meat, eggs, and dairy.
However, this vitamin is poorly absorbed from the intestinal tract, especially in people over 50. This is why many people find it beneficial to supplement with B12. B12 is also recommended for those on a vegan diet due to its superior bioavailability compared to plant-based foods.
Caffeine is the most widely consumed psychoactive substance in the world. This stimulant is naturally found in coffee beans, cocoa beans, tea leaves, guarana, and yerba mate seeds.
Caffeine promotes alertness and enhances concentration by blocking the action of adenosine, a chemical that makes us feel drowsy. It also stimulates the release of dopamine and serotonin, making us happy.
Caffeine also increases heart rate, blood flow, and blood pressure, which may pose a health risk for people with cardiovascular diseases. Before taking in caffeine, you should talk to your doctor if you are pregnant, have diabetes, or have high blood pressure.
Caffeine is a short-term supplement that can only positively affect you for 4-6 hours. It can also lead to the so-called “caffeine crash” later on. It is recommended to consume caffeine only in the morning if you want to avoid that crash.
GABA is a neurotransmitter that controls many brain functions, including the capacity to remain focused. GABA deficiencies are often associated with high levels of stress and anxiety and low levels of concentration and focus.
Gut-health problems, including bacterial overgrowth, leaky gut, and dysbiosis, can be responsible for GABA deficiencies. Consider looking into GABA supplements if you have digestive issues.
Gut-health probiotics are known to aid GABA production, which is why GABA can be beneficial for its users. GABA can also be found in some foods, including bananas, broccoli, kiwis, and nuts.
Magnesium is a mineral that is essential for energy production, regulating blood sugar, promoting relaxation, calming nerves, and supporting a healthy immune system. Magnesium deficiency is common in stressed people, which is why this mineral is often recommended as a supplement for those who struggle with low energy levels and poor concentration.
Magnesium can be found in many plant-based foods, including legumes, nuts, seeds, and dark chocolate. It can also be supplemented through a pill. However, excessive magnesium intake can cause side effects, such as diarrhea and cramping. For this reason, it is recommended to consult with one’s doctor before using magnesium as a supplement.
Fish oil is extracted from fatty fish and is beneficial in increasing energy levels in people diagnosed with metabolic disorders. Healthy omega-3 fatty acids are present in the heart and blood vessels and abundant in fish oil. They are also essential for metabolism in the body, meaning that they increase energy production and help us feel less tired and more energetic.
Fish oil is also known to reduce inflammation and improve mood, which is why it is recommended for people with autoimmune disorders and those who suffer from anxiety and depression. This supplement is more appropriate for the evening as it contains high omega-3 fatty acids, which can slow metabolism. Therefore, it is not recommended for those who want to lose weight.
Vitamin D is known for regulating and supporting immune health. It is also essential for energy metabolism, which is why vitamin D deficiency is often associated with chronic fatigue and feelings of exhaustion.
Vitamin D is produced when sunlight hits the skin but can also be obtained through food and supplements. Most people who live in countries far from the equator are at risk of vitamin D deficiency due to reduced sunlight exposure during the winter. Because of this, most people should take a vitamin D supplement to avoid the health problems that come with poverty, like muscle weakness and trouble concentrating.
The mix of B vitamins
The B vitamins support energy metabolism and have been recommended to people with chronic fatigue and low energy levels. B vitamins are water-soluble micronutrients essential for the body and can be found in many plant-based foods and fish. However, many people today are deficient in B vitamins, especially B12, B6, and folic acid.
This may be due to a diet not rich in vegetables and meat and digestive issues, such as dysbiosis, that prevent the body from absorbing B vitamins from food. B vitamins are recommended for everyone looking to stay energized throughout the day. They can be found in many multivitamins, as well as in some stand-alone supplements.
Cordyceps and Mucuna pruriens
Cordyceps is a fungus that grows on caterpillar nests and has been used for centuries in Traditional Chinese Medicine. Mucuna pruriens is a legume used as a supplement for its mood-boosting properties. Both of these supplements are known to support energy production and create a calming effect.
Cordyceps and mucuna pruriens have been studied and have been beneficial for the bodies of people with metabolic disorders such as hypoglycemia, diabetes, and hypertension, as well as people who are experiencing chronic stress.
Cordyceps and mucuna pruriens are known to promote relaxation and have been recommended as supplements for people experiencing anxiety and low energy levels.
There is no universal supplement that is good for everyone. The best way to choose one is to identify the symptoms you want to address, such as low energy levels or anxiety, and then research to find out which supplements can help you manage those symptoms.
The supplements discussed in this article can benefit those who want to increase their energy levels, reduce anxiety and stress, and improve their mood. They can be helpful for those who struggle with metabolic disorders. However, it is essential to remember that everyone is biochemically different and that one person might benefit from one supplement while another might benefit entirely from a different one.