5 best vitamins to boost energy
Have you set up the energy to work again? If not, try the consumption of this vitamin that is good for increasing energy.
For busy and exhausting work, it sometimes takes an extra energy boost. One of them is through vitamins. Five types of vitamins are good for boosting energy, namely Coenzyme Q10, vitamin D, vitamin B12, iron, and L-theanine. Here are each of the summaries.
1. Coenzyme Q10
Coenzyme Q10 is an enzyme that is naturally present in the body, especially in the heart organs, liver, pancreas, and kidneys. These enzymes are antioxidants that can boost energy and strengthen the immune system.
In a study in 2014, researchers revealed that low levels of coenzyme Q10 are associated with easily exhausted body conditions.
Most people can adequately meet the needs of these enzymes with certain foods, such as fatty fish, liver or red meat, and grains. However, if you feel that it is unable to adequately meet the needs of the enzyme through food, supplementation can be considered.
Nevertheless, the consultation first to the doctor regarding the dose and side effects. Because there is a certain interaction with blood-thinning drugs or insulin that is being consumed.
2. Vitamin D
Muscle fatigue is a common symptom if you are deficient in vitamin D. In fact, more than 50 percent of the world's population is lacking vitamin D intake! There is a 2013 study that found that the muscle efficiency of participants increased after being administered vitamin D.
Not only that, but some studies relate to depression with low Vitamin D in the body. Apparently, fatigue is also a common symptom of depression. After depression sufferers get vitamin D intake every week, their condition is reported to improve.
3. Vitamin B12
Vitamin B12 is essential for the formation of deoxyribonucleic acid (DNA) and red blood cells, as well as assisting the function of the system of the
This Vitamin cannot be self-produced by the human body. Therefore, you should get this micronutrient from the food consumed daily.
When the daily needs of this vitamin are not met, the body will feel weak with no power. Not only that, difficult concentration and bad mood can attack!
Consume foods that contain vitamin B12, such as soy milk, almond milk, fish, eggs, and red meat. For those of you who can not meet the daily needs of vitamin B12 from food consumed, doctors can prescribe vitamin B12 supplements.
4. Iron
Iron deficiency can cause a lack of energy and fatigue. People who have a higher risk of iron deficiency include:
- Menstruating woman
- Pregnant or nursing mothers
- People with a vegetarian or vegan diet
- People who often exercise intensely
- Those who donate their blood regularly
There is one study of fatigue in menstruating women. Well, the women given iron supplements for 12 weeks experienced a decrease in fatigue by 47 percent!
In addition to taking supplements, you can also consume red meat, citrus fruits, and green vegetables to get an iron intake.
5. L-Theanine
L-Theanine is a naturally occurring amino acid contained in tea. The combination of L-theanine with caffeine can help boost your energy and cognitive performance.
A small study in 2017 once observed the effects of L-theanine combined with caffeine. The researchers found L-theanine that has been combined with caffeine can increase energy as well as power concentrations. Such a condition is indispensable on Monday, right?
That's her five vitamins that are best for boosting energy. Before buying and consuming supplements, we recommend prioritizing them through the daily meal menu. Don't forget, avoid staying up to you to wake up on Monday in a prime condition!