Up next in 10
TOP 10 BEST VITAMINS & SUPPLEMENTS FOR ENERGY | Myprotein
1K views
Jan 30, 2025
What are the ten best vitamins and supplements to increase your energy? Take a look at this video from Myprotein to find out! ********************************* 🔔 Subscribe to our channel: https://www.youtube.com/user/MyproteinUK?sub_confirmation=1 📲 Download the Myprotein app: https://bit.ly/3dhVVUE ********************************* #Vitamins #Supplements #Myprotein Official YouTube channel for Europe's No. 1 Online Sports Nutrition Brand, Myprotein. Stay tuned for brand new videos every single week that help to inspire and motivate you to keep pushing further on your fitness journey. From challenging workouts to evidence-based nutrition videos — we've got it all. ********************************* Global anaemia prevalence and number of individuals affected. World Health Organization Website.
View Video Transcript
0:00
feeling tired low in energy or stressed
0:02
your vitamin mineral and supplement
0:04
intake could be the
0:06
[Music]
0:08
answer my name is l and I'm a registered
0:11
Sports dietician and we're going to
0:12
explore the top 10 best vitamins
0:15
minerals and supplements that can help
0:17
if your energy levels are in need of a
0:19
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
0:38
micronutrients meaning that we need them
0:39
in smaller amounts than macronutrients
0:41
like protein carbs and fats vitamins and
0:43
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
1:13
fat soluble fat soluble vitamins are
1:15
vitamins typically sourced through
1:17
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
1:25
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
1:33
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
1:52
combinations to support particular
1:54
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
2:05
medications so let's get into it and see
2:08
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
2:22
deficiencies of B12 cause B12 deficiency
2:25
anemia which means that tissues and
2:26
organs don't get enough oxygen and this
2:29
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
2:47
follows a mainly plant-based diet is at
2:49
risk of deficiency which is why a
2:51
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
3:05
found in some foods like green
3:07
vegetables and liver but folic acid
3:09
which you might be more familiar with is
3:10
a form of folate which is found in
3:13
supplements folic acid is also added to
3:15
commonly consumed foods such as
3:17
breakfast cereals or white flour as part
3:19
of a public health initiative to help
3:21
prevent deficiencies in folic acids
3:23
folate is required to create DNA and to
3:26
support the development of the nervous
3:27
system in unborn babies and there is an
3:29
increased likelihood of developing a
3:31
neural tube defect such as spinabifida
3:33
in women who do not have enough folate
3:35
preconception and during the early weeks
3:37
of pregnancy women need 400 micrograms
3:40
of folate per day and those wishing to
3:42
become pregnant or who could become
3:44
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
4:03
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
4:09
quite unstable meaning that it can be
4:10
lost during processes such as cooking
4:12
vitamin C enhances the absorption of
4:14
iron which can reduce the risk of iron
4:16
deficiency anemia and therefore prevents
4:18
symptoms such as weakness and fatigue
4:20
vitamin C is also required for the
4:22
production of certain enzymes which
4:24
support energy yielding metabolism
4:26
vitamin C is water soluble meaning that
4:28
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
4:35
is insufficient iron in the diet and
4:36
this is the most common nutrient
4:38
deficiency worldwide it is estimated
4:40
that almost 40% of women have iron
4:42
deficiency anemia which is due to blood
4:44
losses during menstration this is why
4:46
women have higher daily iron
4:48
requirements than men it is recommended
4:50
that adult males aim for 8.7 Mig of iron
4:53
per day whereas females from the age of
4:55
when periods start up to premenopause
4:57
should aim for 14.8 Mig of iron per day
5:01
there are two types of iron H iron and
5:04
non-am iron H iron is found in red meat
5:07
and other animal sources and it is the
5:09
most bioavailable source of iron meaning
5:11
that it can be absorbed quite easily
5:13
non-am iron is found in plants like dark
5:16
leafy green vegetables and needs to be
5:18
converted to H iron before it can be
5:20
absorbed in the body the body is not
5:22
very efficient with this process and the
5:24
amount of iron that is absorbed is often
5:26
lower than what might be provided by the
5:28
food which puts vegans and vegetarians
5:30
at an increased risk of developing a
5:32
deficiency iron supplements can improve
5:34
energy levels if someone has low iron
5:36
but supplements can cause digestive
5:38
issues and it is best to discuss
5:40
supplementation with your GP and only
5:42
take if clinically necessary magnesium
5:45
magnesium is a mineral that is involved
5:46
in the formation of new cells muscle
5:48
contractions and nerve functions and
5:50
assists with energy production and the
5:52
metabolism of other nutrients magnesium
5:54
can support performance as it regulates
5:56
oxygen uptake within the muscles aerobic
5:59
capacity has been linked to magnesium
6:01
status and Studies have found that low
6:03
levels of magnesium can lead to low
6:04
energy and fatigue during workouts with
6:07
supplementation improving energy and
6:08
strength now let's take a look at what
6:10
other supplements May improve energy
6:12
levels caffeine caffeine is well known
6:15
for its ability to improve alertness and
6:17
decrease fatigue in the average person
6:19
which makes it a popular choice for many
6:21
individuals pre-workout caffeine is a
6:23
naturally derived stimulant found
6:25
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
6:35
and focus and it has displayed benefits
6:37
on performance in both endurance and
6:39
Power Sports evidence has suggested that
6:41
caffeine can improve performance and
6:43
strength through mechanisms such as
6:44
reducing the perception of pain reducing
6:47
muscle soreness and can spare the use of
6:49
carbohydrates during exercise which can
6:51
increase endurance capacity to
6:53
experience the benefits of caffeine such
6:55
as improved alertness it is recommended
6:57
to take between 3 to 6 Mig per kig of
7:00
body weight at least 30 minutes prior to
7:01
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
7:16
many years and Carries many benefits
7:18
including reducing fatigue you can take
7:21
it in capsule form and some herbal tees
7:23
contain the herb too
7:25
creatine creatine is a compound made
7:27
within our body and is found naturally
7:29
within our muscles it is considered an
7:31
amino acid but it is not used to make
7:33
protein the cells in our body use a form
7:36
of energy known as adenosine
7:37
triphosphate or ATP and creatine helps
7:40
to provide energy within the muscles
7:41
giving the muscles energy that it can
7:43
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
7:54
and encourage greater glycogen
7:55
replenishment than carbohydrate alone
7:57
providing the body with more energy for
7:59
use in a later session creatine has been
8:01
extensively studied and has displayed
8:03
benefits Beyond those that are related
8:05
to sports such as improved cognitive
8:07
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
8:14
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
8:36
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
8:42
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
8:53
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
9:21
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
9:55
there you have 10 supplements that can
9:57
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
10:05
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
[Music]
#Beverages
#Energy Drinks
#Health
#Nutrition
#Nutrition Drinks & Shakes
#Sports Drinks
#Vitamins & Supplements