[box]Energy supplements are a dime a dozen these days, with pills, capsules, drinks and powders all claiming to radically improve your energy levels. It is important to look for high quality supplements to improve energy levels though, avoiding unhealthy energy boosters. [/box]
Our body creates energy within the cells, and it is quite good at it. As long as you can provide your cells with the fuel they need and maintain their health and function, you will ensure optimal energy production.
[highlight]Antioxidants[/highlight]
When you think about the top energy supplements, antioxidants typically don’t make the list. Antioxidants work wonders for improving our mood, energy and health though. Ensuring our cells are healthy, free from toxins and functioning properly, antioxidants are vitally important for everyone.
Vitamin C and Vitamin E
Two of the most common and accessible antioxidants are Vitamins C and E. When supplemented together, these Vitamins work wonders for highly active individuals. Capable of preventing oxidative damage caused by physical activity [1] and helping to prevent lipid peroxidation. [2]
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Glutathione
Our body’s most powerful antioxidant is another crucial component for our total health and energy production. Glutathione is produced naturally in the body, but many of us are deficient in this remarkable antioxidant.
It is very important to supplement levels and ensure optimal GSH levels in the body. Not only does Glutathione offer a plethora of benefits all its own, it is essential for the function of other antioxidants including Vitamins C and E.
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[highlight]Methylation Pathways[/highlight]
A cycle where methyl groups are added to molecules, DNA and proteins. This methylation is critical to help repair our body and optimize energy metabolism. Certain key supplements can help improve the body’s methylation cycle.
Supplementing to enhance the methylation process is even more important for individuals with an MTHFR genetic mutation. People with the MTHFR defect are prone to high homocysteine levels and decreased methylation efficiency. It is estimated that as many as 1 in 2 people have some sort of MTHFR genetic dysfunction.
B Vitamins
Supplementing with B Vitamins is a very effective way to improve the methylation process.
Eating plenty of dark leafy greens and healthy proteins is one way to improve your B Vitamin intake. However when supplemented properly, B Vitamins hold far more benefits for our health and well-being.
Avoid supplementing with Folic acid and Folonic acid whenever possible. These forms of Folate are not easily absorbed and utilized by individuals with an MTHFR dysfunction. This creates an excess in the body which can be extremely harmful. Instead look for supplements that use:
Methylfolate, Quatrefolic ®, 5-MTHF, Methylcobalamin, Riboflavin and Pyridoxal.
Many athletes and avid gym goers supplement Vitamin B for its ability to reduce homocysteine levels [3] and boost energy. [4]
Cysteine
Supplemented in the form N Acetylcysteine and N Acetyl-L-Cysteine (NAC), it is readily absorbed by the liver and utilized to produce Glutathione. The body can naturally produce GSH assuming the rate limiting factor, Cysteine, is present.
Cysteine plays a key role in methylation, as well as countless other functions. N Acetylcysteine is commonly used in hospitals to treat acute acetaminophen poisoning, protecting the liver and detoxifying the body. [5]
NAC is also praised for its influenza benefits, able to minimize symptoms and reduce the lifespan of the virus. [6]
Athletes benefits from NAC supplementation for its energy benefits [7] and ability to help ward off muscle fatigue. [8]
Selenium
Best supplemented in the form L-Selenomethionine or Seleno-L-Methionine, Selenium is beneficial for maintaining DNA methylation.
DNA replication is a critical component in our health, when our DNA doesn’t replicate properly it can lead to health complications and the growth of cancerous cells. Seleniums direct benefits for our DNA’s methylation process are responsible for the proven benefits of Selenium for cancer patients. [9]
Endurance athletes can benefits immensely from supporting their selenium levels. Specifically due to the effects on lipid peroxidation. [10]
[highlight]Energy Promoters[/highlight]
Optimizing our cells health is step number one in promoting energy levels. The next step is using supplements that can promote ATP production and cellular energy capabilities.
ATP is the term used to describe “energy”, it is produced within the cell using calories as fuel as well as oxygen. Some key nutrients help enhance this process.
CoQ10
Coenzyme Q10 or CoQ10 is a profoundly effective energy supplement.
Two distinct forms of CoQ10 are widely available in supplement form, ubiquinone and ubiquinol. Whenever possible, opt for the ubiquinol form, as it is the active form our body needs to promote energy production.
Acting as a powerful antioxidant as well as a top quality energy promoter, CoQ10 plays a pivotal role in our heart and cellular health. Coenzyme Q10 is particularly important for patients taking a Statins drug, as Statins depletes the body of CoQ10 stores.
Athletes can benefit from CoQ10 supplements through an improved fatigue sensation, physical performance [11] and a reduced rate of exercise induced muscular injury. [12]
Green Tea
It is no surprise that green tea is a very healthy beverage, filled with antioxidants and disease fighting characteristics. However, green tea is also a fantastic supplement for boosting our energy levels before exercising.
The polyphenols and catechins in green tea are responsible for the majority of its free radical fighting abilities. This improves cellular health and helps ward off cellular damage and death due to oxidative damage.
The energy boosting abilities of green tea supplements is most likely due to the caffeine found in them. Complemented by improved cellular health which helps optimize our cellular metabolism efficiency.
Ginseng
Herbal remedies are rapidly growing in popularity, due to the unappealing laundry list of side effects that many pharmaceutical options have. One of the most popular herbal remedies for low energy is ginseng. [13]
Ginseng has been shown to improve the exhaustive performance in humans, combined with a few other choice ingredients. [14]
Carnitine
Another staple energy promoting nutrient. L-Carnitine and Acetyl L-Carnitine are fantastic energy boosting supplements.
A study done on centenarians found that after 6 months of L-carnitine supplementation, participants reported significantly less physical, mental and overall fatigue. [15]
Patients with Chronic Fatigue Syndrome also report immense benefits after supplementing with L-carnitine. [16]
You don’t need to be over 100 years old or have a health condition to benefit from L-carnitines energy boosting effects though. This has made L-carnitine one of the most popular sports supplements on the market.
Creatine
Often a misunderstood amino acid, Creatine is not a magical supplement that will increase muscular gains by an outlandish amount. It can however significantly affect energy levels and fatigue resistance. So while it is not directly responsible for the massive gains that bodybuilders strive for, it is used as a tool to help optimize physical performance. [17]
Creatine has been shown to improve the upper body strength of sedentary individuals, making it a little magical as far as sports supplements go. [18]
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