Do you find yourself constantly dragging through the day and searching for anything to help your fatigue? If so, you're not alone. So many people struggle with low energy, and this often only gets worse as you get older.
Fortunately, there are many ways to support your body's natural energy production. This article explores simple, yet effective nutrition, lifestyle, and supplementation strategies to help combat fatigue, reduce burnout, and promote overall vitality. Plus, you'll get a look at what supplement gives you energy, a list of helpful adrenal fatigue supplements, and the best energy supplements for chronic fatigue.
What Causes Low Energy and Burnout?
There are many factors that can cause low energy and feelings of burnout. While energy levels typically decline with age to some degree, many other factors can exacerbate this problem, including:
- Chronic stress
- Poor sleep
- Nutritional deficiencies
- Chronic disease
Ultimately, a lack of energy is a signal that your body isn't getting the proper resources it needs to function properly. Or, in other words, the demands of your lifestyle are exceeding your body's ability to cope with and manage them.
Nutrition and Lifestyle Changes for Natural Energy Support
There are many nutrition and lifestyle strategies you can implement to support your body's natural energy production, which in turn may help manage fatigue and burnout. Below is a list of simple, yet effective strategies to naturally support your energy levels:
- Get enough sleep: So simple, yet often overlooked. Most adults should aim for at least 7 hours per night.
- Practice meditation or other forms of relaxation: Meditation, deep breathing, and yoga nidra are all examples of tools you can use to manage stress and decompress during the day. Taking small breaks, even just 5 minutes, can help reset your energy levels and mental clarity, while promoting healthier stress levels.
- Consume foods rich in B-complex vitamins: B-complex vitamins help convert the food you eat into energy. Many B vitamins, such as vitamin B6 and B12, also help with brain function and mood.
- Consume magnesium-rich foods: Magnesium is necessary for energy production, calming stress hormones, and supporting brain function, among other benefits. Leafy greens, whole grains, nuts, sea vegetables, and dark chocolate are all high in magnesium.
- Eat a whole-foods, balanced diet: You need enough nourishment to stay energized, so try to base your meals around whole-foods rich in protein, healthy fats, fiber, and complex carbohydrates. And do your best to not skip meals.
The Role of Adaptogens
In addition to the above tips, consuming adaptogens may also be beneficial for managing stress and aiding energy levels. Adaptogens are a class of herbs that help bring the body back into balance after periods of stress. There are many adaptogenic herbs, but some of the most popular ones are:
- Ashwagandha
- Rhodiola
- Panax Ginseng
- American Ginseng
- Eleuthero
- Schisandra
- Holy Basil
Adaptogens such as ashwagandha are often considered some of the best energy supplements for chronic fatigue, due to their ability to help with energy after stress-related exhaustion. In part, this is achieved by supporting the function of the hypothalamic-pituitary-adrenal (HPA) axis, while also helping to balance cortisol and promoting a healthier stress response.
Adaptogens have also been shown to be beneficial for a number of other areas, including:
- Immunity
- Physical performance
- Cognitive function (e.g. attention, memory)
- Mood (e.g. depression, anxiety)
- General well-being
Other Supplements for Energy
If you're wondering what supplement gives you energy, the truth is that there are dozens of possible options. In addition to the adaptogens mentioned above, many other supplements may help with energy, fatigue, and burnout, including:
- B-complex vitamins
- Electrolytes
- Antioxidants
B-complex vitamins play crucial roles in energy production, metabolism, and neurotransmitter production, which all help with energy, fatigue, and mood.
Electrolytes, such as potassium, sodium, and magnesium are essential for fluid balance, brain function, and a healthy nervous system.
And lastly, antioxidants may help combat cellular stress or damage that may be contributing to lower energy levels or poor health in general.
What is the Best Energy Supplement?
We know you're looking for optimal performance, so you're probably wondering, "What is the BEST energy supplement?
Truth be told, there isn't one best energy supplement, as it depends on your needs, goals, and other individual factors. But if you're dealing with a combination of high stress, burnout, and fatigue, listed below are some of the best energy supplements for chronic fatigue, which may help you manage all of these issues simultaneously:
- Premier Research Labs Adaptogen-R3: Premier Research Labs offers a huge variety of highly pure, effective products. Their Adaptogen-R3 formula contains several herbal adaptogens, such as rhodiola, eleuthero, schisandra and maca, which help maintain your energy and performance during periods of high dress. Overall it's one of the best adrenal fatigue supplements.
- Integrative Therapeutics Cortisol Manager: Integrative Therapeutics has been a trusted supplement company for over 30 years. Cortisol Manager is one of their top products, with a combination of ashwagandha, theanine, magnolia, and phosphatidylserine to promote healthy cortisol levels, a calm mood, and a balanced stress response.
- Integrative Therapeutics HPA Adapt Stress Resistance Complex: This high-quality formula from Integrative Therapeutics contains research-backed doses of five key adaptogens, including rhodiola, ashwagandha, eleuthero, and holy basil. Together, these adaptogens in HPA Adapt act as a powerful way to help buffer mental and physical stress.
- NOW Foods Energy: NOW Foods continues to remain one of the leading health supplement brands, and their Energy supplement is one of the best. With B-complex vitamins, eleuthero, CoQ10, and much (much!) more, this formula offers vitamins, adaptogens, and antioxidants to support total energy production, stress resilience, and overall well-being.
If you're looking for an energy supplement, but aren't as concerned with adaptogens or adrenal fatigue support, the following supplements may also be good choices:
- Pure Encapsulations Electrolyte Energy Formula: Pure Encapsulations is one of the most trusted supplement brands due to their focus on premier quality and safety. Their Electrolyte Energy Formula contains potassium, magnesium, and other key electrolytes, along with vitamin C, tyrosine, and more. Altogether, it's specifically designed to support energy levels and endurance during periods of intense, high-stress exercise.
- Pure Encapsulations B-Complex Plus: As a broad-spectrum B-complex formula, B-Complex Plus provides your body with all essential B vitamins, in turn supporting energy, brain function, mood, and metabolic health.
FAQs
What Supplement Gives You Energy?
If you're wondering what supplement gives you energy, the truth is that it depends on what's causing the issues. For example, if your low energy is due to chronic stress, then you may benefit from supplements that have adaptogens, such as ashwagandha, rhodiola, and eleuthero. Alternatively, fatigue can stem from deficiencies in electrolytes, B vitamins, and other nutrients, in which cases supplementing with these nutrients may help. Always speak with your doctor before taking any supplement.
What are adrenal fatigue supplements?
Adrenal fatigue supplements are supplements that contain various ingredients to support the function of the adrenals and HPA-axis during stress. Such products may include adaptogenic herbs, B-complex vitamins, magnesium, and other adrenal-supportive compounds.
What is the best energy supplement?
There isn't one best energy supplement for everyone. In general, effective formulas will contain research-backed doses of proven ingredients, such as adaptogenic herbs (e.g. rhodiola, ginseng), magnesium, tyrosine, and B-complex vitamins.
