7 supplements for a more energetic day

Do you need more energy for your days, but don't want to rely on caffeine? While a balanced diet, regular exercise and good sleeping habits are of course key to optimizing energy levels, we all need a boost from time to time. In this article, we listed some habits suitable for coping and increasing energy and 7 supplements and 6 nutrients that bring an extra boost to your day naturally.

A quarter of us suffer from a lack of energy

When we talk about energy, we typically mean stamina, a sense of vitality, and a healthy ability to perform daily activities, whether physical or mental. Mental energy is at least as important in everyday life as physical energy, so here we will focus a little on both.

If you often feel a lack of energy, you are not alone - one in eight Finns complain that they are tired all the time , while a quarter of us are tired most of the time . Common solutions include caffeine – from energy shots or drinks – or sugar and usually sweet snacks.

While these may seem like a good quick fix, the caffeine boost can last longer than you think, and eating too much sugar can lead to energy levels that spike and crash later in the day, leaving you feeling worse altogether.

Why is caffeine so effective?

Drinking coffee is especially popular with Finns. Coffee is consumed more abundantly in Finland than in any other country; Finnish adults drink an average of 5 cups of coffee every day.

As a stimulant, caffeine has well-known benefits: it increases alertness, concentration and physical performance. It does this by increasing brain and central nervous system activity while increasing the circulation of other stimulating chemicals in the body, such as cortisol and adrenaline.

The result is increased energy, increased awareness and a sharper memory. It typically takes 15-60 minutes to feel the effect of caffeine, and the effect itself lasts about 3-5 hours.

7 supplements to increase energy

If you are looking for an alternative to maintain your energy levels and maintain alertness and focus, here are some good options.

Ginseng

Ginseng is a plant, more specifically a root. Different varieties of ginseng root have been used as a treatment in Asia and North America for centuries. In Asian cultures, ginseng has been valued for millennia and is still the most popular natural product there.

In general, ginseng increases vitality. It has also long been known to improve mood and increase endurance, as well as to treat those afflicted with fatigue. If you want more information about different types of ginseng, read our more comprehensive article What is Ginseng?

Ashwagandha

Ashwagandha is an Indian herb used in the traditional Ayurveda health care system. Several different parts of Ashwagandha have traditionally been used, but most modern dietary supplements are made from an extract isolated from its root.

Ashwagandha is counted among the so-called adaptogens, which are thought to increase the body's ability to adapt to various internal and external stressors. Ashwagandha is used to improve sleep, through which it increases the body's energy reserves effectively and by natural means.

In addition to supporting mental balance, there is some evidence of the benefits of ashwagandha in promoting maximum oxygen uptake, strength levels and recovery, among other things. Because of this, many athletes have included the herb in their nutritional supplement arsenal.

MSM

MSM, or methylsulfonylmethane, is a naturally occurring sulfur compound that supports the formation of collagen and keratin, which is important for hair and nails. Organic sulfur or MSM is a natural sulfur compound. This natural compound occurs in the body in small amounts in tissues, muscles and, for example, hair and nails. Due to its versatility, MSM is in the "toolbox" of many athletes and fitness enthusiasts.

MSM is necessary for the normal functioning of the body and affects the body in a way that reduces fatigue, especially when combined with vitamin C.

Cordyceps

Cordyceps sinensis, also known as the Chinese caterpillar fungus, is one of the most popular and sought-after medicinal mushrooms. Due to its effects, it has a particularly high status in Asian folk medicine.

Cordyceps is an adaptogen that helps the body adapt to conditions. Does not contain caffeine or other stimulants, so you won't experience a quick energy spike. The product brings steady and long-lasting energy and the ability to cope with, for example, sports performances. Enhances the body's own energy production, so it helps to cope with a hard day's work or heavy sports performance.

L-theanine

This amino acid in tea promotes relaxation and calms the mind; as a result, it can increase mental alertness. When L-theanine is combined with caffeine, for example in tea, it helps improve your performance in brain-challenging tasks.

Matcha

One green tea, matcha, is a concentrated source of phytochemicals called polyphenols, as well as caffeine and L-theanine—all of which benefit the brain and help optimize brain function.

Kombucha

This is a mildly effervescent, fermented drink. It contains small amounts of naturally occurring caffeine (about a third of the amount found in tea), L-theanine, and vitamins and minerals, including energizing vitamin C and B vitamins such as B1, B6, and B12.

Thanks to caffeine, L-theanine and vitamins, kombucha can provide a mild but immediate energizing effect. In addition to this, drinking kombucha in moderation and as part of a balanced diet can improve energy production more sustainably.

What about diet?

What and when you eat is also key to maintaining energy levels in the long run. A varied and balanced diet that includes nutrient-dense foods such as fruits, vegetables, dairy products, nuts and seeds should provide the nutrients you need. These include macronutrients (carbohydrates, fats and proteins), which provide energy, and micronutrients (vitamins and minerals), which are key to obtaining energy from food.

To support the diet, these vitamins and trace elements and minerals are also available as supplements. Namely, the body may occasionally need a higher than usual amount of certain nutrients.

6 important basic nutrients

B vitamins

All of the B vitamins except folate are involved in one or more of the steps that convert the food you eat into energy for your cells to use.

Vitamin C

Vitamin C is involved in the release of energy; it supports the absorption of iron from plant sources and increases the mobilization of iron from body stores.

Iron

Iron is needed to make hemoglobin, a protein in red blood cells. They carry oxygen from your lungs to the organs and tissues that need it.

Magnesium

Magnesium has several roles in energy production, so it is not surprising that low magnesium levels are associated with physical and muscle fatigue.

Zinc

People with chronic fatigue may be low in this important mineral. It works as a factor that restores energy pathways.

Iodine

Iodine regulates the conversion of food into energy. Milk and milk products are important sources of iodine.