Unfortunately, too many of us are running on fumes most days. We feel tired a majority of the time, and it feels like no matter how many cups of coffee we drink we just can’t find any relief. You might find yourself wondering why you feel like you just can’t snap out of it, and that’s how you’ve made your way to this post.

Here are the topics that we'll cover:

• The B Vitamins
• Probiotics
• Beetroot Powder
• Electrolytes
• Probiotics and Fiber
• Other factors to consider

A lack of energy can have many causes and as a result, identifying the potential root cause of your own fatigue is sometimes difficult. Common examples of dietary and lifestyle factors that could be contributing to your lack of energy include vitamin and mineral deficiencies, nutrient malabsorption, poor diet, poor sleep, chronic stress, and lack of exercise. 

As you begin to refine your lifestyle choices to improve your health and energy levels, you might find yourself asking whether there are supplements that can help you feel as energized as you would like to be. Although each body’s needs are individual, which means that your nutrient needs are unique to you, there are some supplements that can improve energy for many people. With that being said, it’s important to know that you can’t out-supplement unhealthy lifestyle choices or a poor diet. Read on to learn more about our favorite supplements for boosting energy.

The B Vitamins

Did you know there are eight individual vitamins that make up the B vitamin group and that each plays their own role in overall health? These water soluble vitamins work hard to keep your body healthy and functioning well by maintaining healthy brain function, boosting energy levels, and supporting cellular health. “The Bs” work together with enzymes throughout the body to complete many functions including the breakdown of amino acids from protein, oxygen transportation throughout the body, and the conversion of carbohydrates and fat for usable energy.

Because there are eight B vitamins, it is important that you consume adequate amounts of each for overall health. The B vitamins can be supplemented in their individual form or as something referred to as a “vitamin B complex.” Depending on your individual needs, you may benefit from choosing one over the other. It is possible that long-term supplementation of one individual B vitamin can disrupt the levels of the others in the B group, which makes a B vitamin complex a great for those looking for a general supplementation option. 

When considering individual B vitamins, vitamin B12 and vitamin B9 are two that have an important role in maintaining your energy levels. Vitamin B12, also known as cobalamin, helps your body produce red blood cells, supports your nervous system, DNA production, and the conversion of food you eat to glucose. Vitamin B-12 is found naturally in foods that come from animals including meat, eggs, dairy, and fish. There are also small amounts of it in fortified foods and nutritional yeast. Because it is most commonly found in animal products, vitamin B12 deficiency can be a concern for vegan or plant-based eaters. Vitamin B9 occurs in two forms known as folate or folic acid. Folate is the naturally occurring form that is found in foods like asparagus, avocados, and leafy greens, while folic acid is the synthetic form that is used in supplements and to fortify processed foods. Folic acid may help to improve blood sugar control, which would improve and support energy levels. Unlike folate which is the active form of B9, not all of the folic acid is converted into folate when you consume it, so pairing supplementation with foods rich in B vitamins is important for maintaining healthy levels.

For most people, a B vitamin complex is the best choice when choosing B vitamins to boost your energy levels. If this sounds like you, we recommend this one.

Probiotics

Your gut microbiome, sometimes referred to as the “second brain,” is strongly connected to your brain through a communication channel known as the gut-brain axis. Communication occurs primarily through the vagus nerve which runs from the brain to the digestive system and is responsible for the regulation of many critical bodily functions like breathing, digestion, heart rate, and blood pressure.

Not surprisingly, the digestive system is where the bulk of nutrient absorption magic happens. When it isn’t functioning well we don’t absorb the very important vitamins and minerals we need to keep our energy high. The saying “you are what you eat” really should be changed to “you’re not what you eat, but what you absorb.” You can eat many wonderful and healthy foods, but if you're unable to appropriately breakdown and absorb the nutrients that make up those foods you’re not going to feel as well or energized as you should.

Additionally, any bacteria or microbe imbalances in the digestive system can lead to feeling fatigue after eating, brain fog, and poor concentration–all symptoms associated with fatigue. For this reason, and many more it is important that we take extra care to make sure we are supporting the gut, especially the good bacteria. These bacteria are involved in not only nutrient absorption but production as well. For example, they help your body produce B vitamins, which as you read above are essential for energy levels.

Probiotics are a popular supplement used to strengthen, replenish, and restore the gut microbiome. They are a combination of live beneficial bacteria and/or yeast that naturally exist in the body and help to balance your microbiome by crowding out the unwanted pathogenic bacteria or microorganisms in the digestive system. There are many different strains and types of probiotics that can be divided into three different categories: Lactobacillus and Bifidobacterium, Saccharomyces Boulardii (S. Boulardii), and soil-based probiotics. Each type serves its own important purpose for maintaining health, so working with a practitioner to identify what category and strain is right for you is recommended. 

If you’re searching for supplements on your own, we recommend starting with this one.

Beetroot Powder 

Beetroot powder has become an increasingly popular and commonly recommended supplement for many health focused individuals. Beetroots, more commonly referred to as beets, are a superfood powerhouse that is high in many important nutrients including folate (vitamin B9), fiber, vitamin C, potassium, antioxidants, and manganese, just to name a few.

When it comes to energy boosting abilities, beetroot powder is a great addition to your supplement lineup. This superfood has been associated with multiple energy-boosting health benefits, specifically increasing energy and endurance for athletes, improved blood flow to the brain and body, and lowering blood pressure. Although beets in their whole form or juiced are also an easy way to get their health boosting nutrients, beetroot powder is a great alternative for those who simply don’t enjoy the taste of beets or beet juice.

Beets are a vegetable that contain nitrates, a nutrient that is thought to be at the center of their energy boosting capabilities. Nitrates help to increase blood flow to the brain, improve mitochondrial function (the energy powerhouses within the cells), and improve physical fitness by decreasing the amount of oxygen required during exertion.

Although this supplement is most often marketed for athletes, it can be a wonderful addition for any person looking to feel the energy-boosting effects from consuming whole and nutrient dense foods. Beetroot powder is easy and convenient to add right to smoothies in the morning, or a few hours pre-workout as a way to increase blood flow and support energy production. 

If you’re looking to boost your energy with this whole food-based supplement, we recommend you try this one.

Electrolytes

A dip in energy levels can be the result of many different factors, a common one being poor hydration and imbalanced electrolyte levels. If you are consuming the recommended amount of pure water each day, sometimes this dip in energy is a hint that an electrolyte imbalance could be to blame. An electrolyte imbalance can result in uncomfortable and sometimes dangerous consequences, including fatigue.

Electrolytes are essential, electrically charged minerals found in your blood that are most notably known for supporting and regulating fluid balance in the body. In addition, they play an important role in muscle contraction, nerve transmission, nutrient transportation, waste removal, and regulating your blood pressure.

Common electrolytes include:

• Sodium
• Potassium
• Magnesium
• Phosphorus
• Chloride
• Calcium
• Bicarbonate

The body is extremely sensitive to changes in hydration and consequent electrolyte balance, and any changes to the status quo in hydration can lead to you feeling less than stellar. The body is constantly adjusting based on fluid intake or lack thereof. An electrolyte imbalance may occur as the result of a loss of body fluids from excessive sweating, vomiting or diarrhea, consuming a diet low in nutrient-dense whole foods, eating disorders, certain medications, kidney disease, or poor water intake.

Ensuring you are consuming an adequate amount of electrolytes is simple and easy to do if you’re consuming a diet composed mostly of electrolytes like fruits, vegetables, beans, seeds, and nuts. If you are an athlete or live in an area that is especially hot, you may benefit from also choosing to supplement with an electrolyte powder or tablet to replenish electrolytes lost through sweat. It may also be wise to use an electrolyte supplement after fluid loss in situations like diarrhea or vomiting.

For many individuals, consuming electrolyte supplements in addition to a diet rich in healthy and nutritious foods is a great way to ensure that you are consuming an adequate amount of electrolytes on a daily basis. If you’re looking for a well balanced electrolyte supplement to add into your daily routine we recommend Pure Encapsulation’s Electrolyte Energy Formula.

Prebiotics and Fiber

Not to be confused with probiotics, prebiotics are non-digestible fiber compounds that are found in foods and are degraded by gut microbes. Prebiotics are naturally occurring in high fiber foods including fruits, vegetables, whole grains, beans, and legumes. Because they aren't digestible, they pass through the upper digestive system and make their way to your gut microbiome. Here, they help to stimulate the growth of your gut flora by feeding the beneficial bacteria and microbes that reside in your gut, which in turn helps to crowd out the pathogenic or unwanted bacteria.

By stimulating the growth of healthy bacteria, prebiotics also support the breakdown and absorption of the essential vitamins and minerals in the food you eat. They also help produce nutrients called short-chain fatty acids (SCFAs), including butyrate, that are important for colon health. SCFAs support metabolic health and as a result decrease your risk of developing unwanted chronic or metabolic diseases, something that would likely zap your energy.

Regular consumption of prebiotics and fiber may also have blood sugar regulating effects, something that is extremely important for maintaining thriving energy levels. When your body is able to utilize and manage both glucose and insulin levels appropriately, you avoid feeling as though you are on a blood sugar roller-coaster throughout the day.

Although there are many foods that are naturally rich in prebiotic fiber, some individuals may find they experience a boost in health and energy levels when they utilize a fiber supplement. The recommended daily intake of fiber falls between 25 grams to 38 grams per day for the average adult, which might be difficult to achieve if you are consuming a diet that lacks fresh fruit, vegetables, and whole grains. If this is you, choosing to use a good quality prebiotic supplement will provide a good amount of fiber moving you closer to your daily goal. When beginning a fiber supplement, it is recommended that you start slowly and gradually increase your consumption to avoid any digestive distress that may occur when increasing fiber. Be on the lookout for constipation, diarrhea, bloating, or increased gas. If this occurs decrease the amount until symptoms subside. If you are currently taking a probiotic supplement, prebiotics may help increase the strength and efficacy of the probiotics by feeding them and helping to maintain their levels in your microbiome. If you’re ready to add a fiber supplement to your routine, we recommend trying Thorne’s FiberMend.

Other Factors to Consider

There are many environmental and dietary factors that can impact our energy levels. Potential energy zapping culprits include poor quality sleep, lack of sleep, poor diet, lack of daily movement, over-exercising, stress, undereating, dehydration, chronic disease, food intolerances, and lack of time spent in nature. This is not an exhaustive list as fatigue looks different for every person. Before experimenting with how supplements can improve your energy it is important to address other lifestyle and dietary factors first. Supplements can be wonderful and transformative in many cases, but it is not possible to out-supplement poor dietary and lifestyle choices.

Not sure where to start?

While we don’t treat sickness or disease, at Curated Supplements we can guide you towards a more holistic and well-rounded approach to your health. Our trained nutrition professionals can accompany you on your wellness journey through food and supplement choices, movement, and mindfulness. If you’re ready to take back your health with a knowledgeable guide and accountability partner, our practitioners are ready for you. Become a member to schedule a one-on-one! 

About the Author

Emily Alexander, M.Ed, FNTP—Emily is a Nutritional Therapy Practitioner with Curated Wellness. She is passionate about supporting others in their journey to improve their relationship with food and their body through gentle nutrition, and is a firm believer that understanding the bio-individual components of nutrition is one of the best ways to do so. Emily completed her Master’s of education in health education and promotion with a concentration in eating disorders, and draws from both her educational background and life experience to help her clients improve their energy, understand their bodies, boost their athletic potential, and break down diet myths one at a time. Read more about Emily.

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