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What are the ten best vitamins and supplements to increase your energy? Take a look at this video from Myprotein to find out!
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Global anaemia prevalence and number of individuals affected. World Health Organization Website.
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feeling tired low in energy or stressed
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your vitamin mineral and supplement
0:04
intake could be the
0:06
[Music]
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answer my name is l and I'm a registered
0:11
Sports dietician and we're going to
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explore the top 10 best vitamins
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minerals and supplements that can help
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if your energy levels are in need of a
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bit of a boost however it's really
0:21
important to mention that supplements
0:22
are not a magic fix they are intended to
0:25
supplement an already balanced diet and
0:27
lifestyle so taking a supplement won't
0:29
magically give give you a surge in your
0:30
energy levels if you're not sleeping
0:32
well or eating well what is the
0:34
difference between vitamins minerals and
0:36
supplements vitamins and minerals are
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micronutrients meaning that we need them
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in smaller amounts than macronutrients
0:41
like protein carbs and fats vitamins and
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minerals are essential to health as well
0:45
as for performance and are found in food
0:47
but we can also take them in supplement
0:49
form to get additional amount or to fill
0:51
in any gaps that we might have in the
0:53
diet for example if we're largely
0:55
plant-based there are some nutrients
0:57
that we might not be getting enough of
0:59
if we're not eating meat or dairy
1:01
vitamins and minerals do not provide
1:02
calories and therefore don't provide
1:04
energy in themselves but they are
1:06
involved in numerous processes within
1:08
the body which can impact both energy
1:10
levels and overall health vitamins are
1:11
classified as either water soluble or
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fat soluble fat soluble vitamins are
1:15
vitamins typically sourced through
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dietary fats and can be stored within
1:19
the body vitamins a d e and K are fat
1:22
soluble water soluble vitamins are not
1:24
stored in the body and excess is
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excreted through urine all B vitamins
1:28
and vitamin C are water solubles
1:30
minerals are elements that have many
1:32
different functions in the body from
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forming the structure of bones and teeth
1:35
to being involved in muscle contractions
1:37
nerve functions and the formation of red
1:39
blood cells iron magnesium calcium zinc
1:42
and phosphorus are all examples of
1:44
minerals and as I mentioned supplements
1:46
are products that can enhance the diet
1:48
and often provide vitamins and minerals
1:50
either in singular form or as
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combinations to support particular
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symptoms or health outcomes for example
1:56
bone health supplements May provide
1:58
calcium and vitamin D supplements are
2:00
designed to complement and support the
2:02
diet not to replace Foods or in place of
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medications so let's get into it and see
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which vitamins minerals and supplements
2:09
can support our energy levels vitamin
2:12
B12 vitamin B12 supports energy levels
2:15
in a few ways firstly it is required for
2:17
the manufacturer of red blood cells
2:19
which transport oxygen around the body
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deficiencies of B12 cause B12 deficiency
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anemia which means that tissues and
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organs don't get enough oxygen and this
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can cause symptoms like weak muscles
2:30
breathlessness and fatigue vitamin B12
2:33
also supports the metabolism of fats
2:35
proteins and carbohydrates which release
2:37
energy and other nutrients from foods
2:39
which will impact our energy levels
2:41
because the main source of vitamin B12
2:43
in the diet is through animal products
2:45
vegetarians and vegans or anyone who
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follows a mainly plant-based diet is at
2:49
risk of deficiency which is why a
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supplement is normally recommended
2:53
vitamin B12 plays a vital role in
2:55
maintaining energy levels supporting the
2:57
nervous system and is important for the
2:59
production of red blood cells folic acid
3:02
folate or B9 is a type of B vitamin
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found in some foods like green
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vegetables and liver but folic acid
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which you might be more familiar with is
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a form of folate which is found in
3:13
supplements folic acid is also added to
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commonly consumed foods such as
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breakfast cereals or white flour as part
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of a public health initiative to help
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prevent deficiencies in folic acids
3:23
folate is required to create DNA and to
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support the development of the nervous
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system in unborn babies and there is an
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increased likelihood of developing a
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neural tube defect such as spinabifida
3:33
in women who do not have enough folate
3:35
preconception and during the early weeks
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of pregnancy women need 400 micrograms
3:40
of folate per day and those wishing to
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become pregnant or who could become
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pregnant whether plan to or not should
3:46
take an additional 400 micrograms of
3:48
folic acid as a supplement deficiency
3:50
can lead to physical fatigue because
3:52
folate like B12 plays a role in the
3:54
manufacturer of red blood cells and
3:56
cellular energy production so
3:58
supplementation can help to ensure your
3:59
getting enough vitamin C vitamin C is
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also known as a sorbic acid and is
4:04
considered an antioxidant it is present
4:07
in many foods that we consume but it is
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quite unstable meaning that it can be
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lost during processes such as cooking
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vitamin C enhances the absorption of
4:14
iron which can reduce the risk of iron
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deficiency anemia and therefore prevents
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symptoms such as weakness and fatigue
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vitamin C is also required for the
4:22
production of certain enzymes which
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support energy yielding metabolism
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vitamin C is water soluble meaning that
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excess is excreted and it is considered
4:30
safe to take as a supplement iron iron
4:33
deficiency anemia can occur when there
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is insufficient iron in the diet and
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this is the most common nutrient
4:38
deficiency worldwide it is estimated
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that almost 40% of women have iron
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deficiency anemia which is due to blood
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losses during menstration this is why
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women have higher daily iron
4:48
requirements than men it is recommended
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that adult males aim for 8.7 Mig of iron
4:53
per day whereas females from the age of
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when periods start up to premenopause
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should aim for 14.8 Mig of iron per day
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there are two types of iron H iron and
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non-am iron H iron is found in red meat
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and other animal sources and it is the
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most bioavailable source of iron meaning
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that it can be absorbed quite easily
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non-am iron is found in plants like dark
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leafy green vegetables and needs to be
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converted to H iron before it can be
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absorbed in the body the body is not
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very efficient with this process and the
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amount of iron that is absorbed is often
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lower than what might be provided by the
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food which puts vegans and vegetarians
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at an increased risk of developing a
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deficiency iron supplements can improve
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energy levels if someone has low iron
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but supplements can cause digestive
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issues and it is best to discuss
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supplementation with your GP and only
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take if clinically necessary magnesium
5:45
magnesium is a mineral that is involved
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in the formation of new cells muscle
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contractions and nerve functions and
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assists with energy production and the
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metabolism of other nutrients magnesium
5:54
can support performance as it regulates
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oxygen uptake within the muscles aerobic
5:59
capacity has been linked to magnesium
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status and Studies have found that low
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levels of magnesium can lead to low
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energy and fatigue during workouts with
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supplementation improving energy and
6:08
strength now let's take a look at what
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other supplements May improve energy
6:12
levels caffeine caffeine is well known
6:15
for its ability to improve alertness and
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decrease fatigue in the average person
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which makes it a popular choice for many
6:21
individuals pre-workout caffeine is a
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naturally derived stimulant found
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naturally in foods and drinks such as
6:27
coffee tea and chocolate caffeine can be
6:29
obtained through supplements such as
6:31
pre-workouts energy drinks and caffeine
6:33
tablets caffeine can increase alertness
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and focus and it has displayed benefits
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on performance in both endurance and
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Power Sports evidence has suggested that
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caffeine can improve performance and
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strength through mechanisms such as
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reducing the perception of pain reducing
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muscle soreness and can spare the use of
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carbohydrates during exercise which can
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increase endurance capacity to
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experience the benefits of caffeine such
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as improved alertness it is recommended
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to take between 3 to 6 Mig per kig of
7:00
body weight at least 30 minutes prior to
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a session remember everyone responds
7:04
differently to caffeine so the timing
7:06
and dosages will differ among
7:07
individuals jinang jinzen is a herb that
7:11
is known as a neut Tropic which are used
7:12
to enhance memory or cognitive function
7:15
jinzen has been used in medicine for
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many years and Carries many benefits
7:18
including reducing fatigue you can take
7:21
it in capsule form and some herbal tees
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contain the herb too
7:25
creatine creatine is a compound made
7:27
within our body and is found naturally
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within our muscles it is considered an
7:31
amino acid but it is not used to make
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protein the cells in our body use a form
7:36
of energy known as adenosine
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triphosphate or ATP and creatine helps
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to provide energy within the muscles
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giving the muscles energy that it can
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use for explosive movements such as
7:45
sprinting weightlifting and other
7:47
high-intensity BS of exercise it has
7:50
also been shown to support exercise
7:51
recovery as it can reduce muscle damage
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and encourage greater glycogen
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replenishment than carbohydrate alone
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providing the body with more energy for
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use in a later session creatine has been
8:01
extensively studied and has displayed
8:03
benefits Beyond those that are related
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to sports such as improved cognitive
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function creatine can be obtained
8:09
through meat and so vegetarians and
8:11
vegans tend to have lower muscle
8:12
concentrations of creatine than meat
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eaters however the amount of creatine
8:16
that can be consumed through food is not
8:18
sufficient enough to increase muscle
8:20
creatine concentrations enough to see
8:22
the benefits that have been Illustrated
8:24
in studies creatine can be taken in
8:26
supplement form as a powder or as a
8:28
tablet and the current recommendations
8:30
are to take 3 to 5 gram of creatine per
8:32
day continuous supplementation can
8:34
increase the amount of creatine in
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muscles by 20 to 40% which can lead to a
8:39
greater ability to perform at a higher
8:40
intensity and recover quicker which will
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support strength performance and muscle
8:44
mass gain over time green tea green tea
8:48
is another common supplement for
8:49
fighting fatigue it has been used for
8:51
years in many cultures around the world
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and carry stimulant effects thanks to
8:55
caffeine theobromine and theophine
8:59
although green tea leaves have several
9:00
components most research is related to
9:03
its effects coming from the amino acid
9:05
eleanine eleanine has shown improvements
9:08
in brain function overall metabolism and
9:10
high antioxidant effects while alanine
9:13
is shown to play a key role in the
9:15
energy boost from green tea using green
9:17
tea leaves or matcha powder a
9:19
concentrated powdered form of green tea
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in beverages or other Foods may have
9:23
even more benefits from the combination
9:25
of all the bioactive
9:27
components co-enzyme Q10 co-enzyme Q10
9:31
or CoQ10 for short is a compound that
9:33
helps generate energy in your cells you
9:35
can get it in small amounts in food and
9:37
through a supplement it is found in all
9:39
our cells but in higher concentrations
9:41
in our brains heart and kidneys CoQ10
9:44
can be synthesized by the body but
9:46
levels decrease as we age and reduced
9:48
levels of CoQ10 can limit the cell's
9:50
ability to perform their functions which
9:52
can lead to fatigue in the long term so
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there you have 10 supplements that can
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support your energy levels I really want
9:59
to reiterate that your overall lifestyle
10:01
will play a huge role in your energy
10:03
levels we all live quite fast-paced
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lives which can make it difficult to
10:06
find time to look after ourselves
10:08
prioritize rest and still get enough
10:10
exercise if you are suffering from
10:12
regular fatigue and tiredness looking at
10:14
your diet is a good place to start and
10:16
these fatigue fighting supplements may
10:18
help give you the Boost that you need
10:19
but it is important to speak to your GP
10:22
if you have concerns about your energy
10:23
levels as always if you have any more
10:26
questions let me know in the comments
10:27
below and remember to like and subscribe
10:29
to the my protein YouTube channnel for
10:31
more great evidence-based nutrition
10:33
information
10:34
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