6 Types Of Vitamins For Body Energy Adding

Illustration of energy-boosting vitamins (Freepik/benzoix)

YOGYAKARTA Regular exercise, eating balanced foods, managing stress, and sleeping helps maintain a good level of energy. But vitamins or supplements are the addition of extra energy to the body when life becomes busy or during intensive exercise.

Ashawagandha can help increase energy levels. Ashwagandha is an adaptogen that can help increase energy levels. Adaptogen is a plant-derivative substance that helps the body manage stress better.

Researchers in 2012 found that the extract of Ashwagandha roots helped relieve stress and anxiety. After 60 days, participants who consumed ashwagandha experienced a decrease in stress and cortisol levels compared to the placebo group. They also found ashwagandha safe and well tolerated.

The results from other studies show that ashwagandha can help increase endurance during exercise. The researchers found that ashwagandha increased the endurance rate of cyclists when they consumed 500 milligrams of capsule twice a day.

Koenzim Q10 or CoQ10 is a natural enzyme in the body, especially in the heart, liver, pancreas, and kidneys. This coenzyme is an antioxidant that increases energy and strengthens the immune system. Researchers find, low CoQ10 is associated with fatigue. This coenzyme can be obtained when you consume oily fish, liver or jeroan, and whole grains. People who can't get enough CoQ10 intake from food, can get from a doctor- prescribed supplement.

Muscle fatigue is a common symptom in people who do not get enough vitamin D. Certain people are more at risk of developing vitamin D deficiency, including people's parents with darker skin, people who get less sun exposure, such as those living in cold climate areas, and obese people.

The researchers reported by Medical News Today, Thursday, February 15, found that people with low levels of vitamin D experienced increased muscle efficiency after they received treatment for vitamin deficiency. There is also a relationship between depression and low levels of vitamin D and they experience fatigue.

The majority of B-12 Vitamins can be found in animal products. vegan or vegetarian actors may experience this vitamin deficiency. Lack of vitamin B, can cause fatigue. Some athletes take vitamin B-12 supplements to improve their performance. However, the study did not show that B-12 is improving performance or endurance in people who do not experience deficiency.

Creatin is an amino acid that is widely found in red meat and seafood. Kreatin supplementation increases muscle creation and can help improve performance during exercise. This was proven in a review in the Journal of International Society of Sports Nutrition.

The journal notes that kreatin is effective in improving performance in high intensity exercises. Creatin also increases recovery, prevents sporting injury, and reduces the risk of dehydration-related diseases during exercise.

Lack of iron can cause lack of energy and fatigue. People who have a higher risk of experiencing iron deficiency, including those who are menstruating, pregnant or lactating, vegetarian or vegan, exercise intensely, or donate blood regularly. When consuming foods rich in iron, it is important to be accompanied by getting enough vitamin C so that the absorption is optimal.

In addition to the types of vitamins that can increase the body's energy above, supplements that contain caffeine such as L-theanine also help. But these supplements can cause sleep problems and other unwanted effects. So it would be wise, choose based on the recommendations of an expert or doctor.