There is no doubt that diet and lifestyle play an important role in terms of fighting fatigue and maintaining overall health, but despite our best efforts to eat right and exercise daily, sticking to a lifestyle plan isn’t easy, so many people turn to supplements instead.
Choosing the right supplements could help fight fatigue and tiredness and boost energy levels. So Starts at 60 chatted with Melbourne-based nutritionist Melissa Smith to find out which supplements are best for energy.
Magnesium is an important mineral that has been shown to boost energy levels, muscle function and bone quality. It is also responsible for more than 300 biochemical reactions in your body like energy production and helping to use glucose effectively.
“Studies show the best-absorbed oral forms are magnesium aspartate, citrate and bisglycinate,” Smith advises. Magnesium gel in the form of magnesium chloride is also a good option, and Smith advices applying it to your body daily after you shower.
B vitamins are extremely important for energy metabolism. Vitamins B1, B2, B3 and B5 help your body convert food into energy and are co-factors in your cells’ energy production process.
“B9 (folic acid) and B12 are also involved in energy production,” Smith says. Alternatively, vitamin B12 is also naturally found in meat, fish and dairy products.
Coenzyme Q10, often shortened to CoQ10, is an enzyme that the body produces naturally. However, that natural production slows down as we age, so it can be a good idea to add the supplements to your diet.
“This enzyme plays a role in energy production in the mitochondria — the batteries of cells,” Smith explains. “Often people with fatigue are found to have lower levels of this enzyme, hence supplementing can be beneficial.”
The recommended dose ranges from 90 to 600 milligrams per day.
Rhodiola rosea is an adaptogenic herb (medicinal herb) most commonly used for boosting energy. It also helps with exhaustion, stress, anxiety and poor mental focus as it “helps to both calm and strengthen the stress response and mind”.
The recommended dose for rhodiola rosea is 300mg in the morning.
As some supplements can interfere with some medications it’s important to speak to your doctor before using them.