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5 + 10 Essential Supplements for Energy

Essential Supplements for Energy

Getting everything your body needs through food is the best way. For one of my other websites I wrote an article about the food that gives you energy. Yet there can be all kinds of reasons why you need more energy than food can deliver. In that case supplements are a practical and natural replacement for or an addition to food. What are the essential supplements for energy?

As with any advice – no matter in what area – for every wildly enthusiastic recommendation there are opinions that discourage or even deny it. I love coffee in the morning and had several warnings from friends that coffee is bad for me. And to some extent they were right. If I drink coffee after 1pm, surely I will have problems getting to sleep that night.

Nowadays those same friends tell me coffee is good for aging people. 🙂

My point always is: listen to your body carefully and you will know what product is best for you. What works for me might not have the same result for you. 

Lacking energy

Signs you don’t have enough energy are:

  • Feeling tired, even early in the morning when you wake up;
  • Not sleeping well;
  • Feeling and acting cranky;
  • Pale face;
  • Not being able to focus and to concentrate;
  • Feeling restless.

When this happens for a day or a week, it’s not too bad and easily solved with the right foods and some supplements. But when you have been feeling like this for a longer period, it’s vital to do a blood test and find out the exact deficiencies you have.

5 Supplements I regularly have

1. Iron

When I was younger I had an iron deficiency all the time. A female problem clearly. Iron is a mineral and is important for the building of hemoglobin, necessary for transport of oxygen in the blood. If you have anemia it is no longer enough to eat iron-rich food like dried apricots or drink nettle tea, but you will have to take iron supplements.

Nowadays I don’t have anemia anymore. I never stopped eating dried apricots and other iron-rich food. But once a month for a couple of days I am still not my normal energetic self. Would that be usual for aging women, I wonder? Anyway, that’s why I still have an iron supplement.

2. Vitamin B12

Especially if you are vegetarian, vegan or aging, a vitamin B12 deficiency looms. Vitamin B12 is an important substance for the production of red blood cells and nerve cells in our body. If you feel weak, tired, have a woozy head or don’t feel like eating, chances are high you have a deficiency.

There is no risk of taking too much vitamin B12, so if you have a supplement with a recommended daily use and you still feel tired, increase the dose.

3. Magnesium

The mineral magnesium is essential for building bones and muscles, and for the energy production in the cells.

It’s difficult to find a deficiency of magnesium as only 1% is found in the blood. Your bones and teeth contain around 50%. The rest is present in muscles, organs, cells and your nervous system.

Magnesium plays a role in the oxygen uptake of our muscles, which is crucial when you exercise, especially during aerobic activities. That’s why athletes love magnesium supplements, as it enhances their results.

You will know you have too much magnesium if you get bowel problems or diarrhea, which can happen on rare occasions. It’s always wise to keep yourself to the recommended dose as found on the labels.

4. Caffeine

The best known source for caffeine is coffee, but (black) tea, energy drinks and even some medicines contain caffeine as well.

Nowadays there are several health claims about caffeine. Coffee might lower the risk of type 2 diabetes, as well as cardiovascular diseases. According to American research, there is a link between drinking coffee and a lower risk of Alzheimer’s.

On the downside your blood pressure can rise from too much caffeine. It can be addictive, which shows if you diminish or stop your intake of coffee. Headaches and bad concentration will be the result.  

5. Chocolate powder

Most chocolate bars you can buy in the supermarket have a lot of added sugar. That’s why Tom, my husband, often makes a healthy brownie cake, that is gluten free, sugar free, fat free and lactose free. And – the best part of course – this cake tastes delicious.

YourSuper has a mix of the best organic powder, containing cacao, carob, shredded coconut, chia seeds and lucuma, that is part of Tom’s cake nowadays.

More energy supplements

The 5 mentioned above are the ones I know most about, because I use them myself. But I don’t want to leave out other good working supplements:

  • Ginseng;
  • Beetroot powder;
  • CoQ10;
  • Creatine;
  • Glutamine;
  • Matcha powder, I drank Matcha tea for a while and couldn’t get used to the taste. Nowadays I add matcha powder to my morning smoothies; 
  • Vitamin B2;
  • Vitamin B3;
  • Vitamin B5;
  • Vitamin C, as you can read in this article I have 3 gr of vitamin C to boost my immune system. That it also increases my energy is a nice side effect.

Why do you lack energy?

essential supplements for energy

Taking supplements when having an energy deficiency is sometimes necessary, but only solves the current problem. Make sure you also find out about the cause.

Do you use supplements for energy? Tell us in the comment box.

11 thoughts on “5 + 10 Essential Supplements for Energy”

  1. Some great information on here! I’ve taken supplements in the past and I should probably be taking a few now. I’m on far too many medications due to a Heart Attack a few years back and seizures, so the thought of adding more is a little daunting.

    Reply
    • So sorry to hear you have had a heart attack. I can imagine you wouldn’t want to add more tablets or capsules, Sean, and maybe you shouldn’t then. Unless you can skip some of the medications of course. But that should always be discussed with a doctor of course.
      Take care.

      Reply
  2. Good post. This is an essential tip to every senior citizen to gain energy mentally and physically. I forwarded your article to my parents cause they are looking for some good advise of their health. I will come back to you if I have further questions.

    Reply
    • Thanks, Daisy, and yes, please come back if there are any more questions. I am not a doctor or nutritionist but do know a couple of things out of experience. 🙂

      Reply
  3. I am taking a multi vitamin supplement nowadays to keep my defenses up for those days when I go into town to go shopping.
    I do not feel any lack of energy, so I hope I’m not lacking any vitamins 😉 In general, I eat healthy, but it is still good to have some supplements at hand.

    Reply
    • My 2 cents, Christine, if you want to keep your defenses up, supplements only work if you take them regularly, not just on the day you go shopping.
      On the other hand, I know you eat very healthy and you’re a lot younger than me. 🙂 So your immune system will be just fine, I think.

      Reply
  4. My mum will definitely benefit from this. Especially about the lack of energy and motivation despite no other major health conditions. CoQ10 seems to have very good review, as I heard CoQ10 is the engine for all the cells. I will look into it and see if it’s suitable for her. You always give us a new insight such as in the article you highlighted lack of social life could be one of the factors. Also the exercise, which is really interesting. Even at a young age, I feel I could benefit from all these recommendations.
    Thanks you

    Reply
    • You’re right, Habib, you and Rani are now at an age you can prevent all the mistakes I have made in the past (like weighing too much and exercising not enough!). And I am glad I can also inspire your mother this way. 🙂

      Reply
  5. Hi Hannie,

    I personally take vitamin C to boost my energy and it works quite well for my body, instead of medicine. If I feel uncomfortable that day, I would take one after each meal, which is also working very well.

    As for the caffeine, I am careful about my intake since I cannot sleep at night if I drink too much or drink coffee after 5pm.

    Thanks for sharing.
    Matt

    Reply
    • Food and natural supplements are always better than medicine in my eyes (less side effects), so you have made the right choice, Matt. I take a lot of vitamin C myself as well – also as a way to boost my immune system.
      Take care 🙂

      Reply

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