Nothing beats an all-day long surplus of energy.  Wait a minute, did you say you don’t experience that – ever?  Don’t worry – there happens to be a surplus of supplements claiming to fulfill the promise of relieving fatigue and providing a shot of an energy boost.  But before you head out the door to go spend good hard-earned money on their supposed guarantee, here’s what you need to know.

Common natural energy supplements

·Caffeine

Caffeine actually does have some properties of revving up your metabolism enhancing physical and mental energy and mood.  It works by stimulating your nervous system making you feel more alert, wide-awake, and energized.  This is part of the reason why up to 80% of Americans drink coffee.  Instead of relying on supplements such as caffeine pills for a pick-me-up, just use the natural source of caffeine found in coffee or tea.  For most healthy adults, 400 milligrams (mg) of caffeine each day doesn’t cause a health risk.  That’s about three to five 8-ounce cups of brewed coffee each day.  Pregnant women are advised to limit their caffeine consumption to no more than 200 mg a day. 

The exact amount of caffeine in a cup of coffee will vary depending on how strong it is made but typically about 95 mg is found in an 8-ounce freshly brewed cup.  Two teaspoons of instant coffee crystals stirred into 8-ounces of hot water provides about 60 mg of caffeine. 

Tea contains far less caffeine than coffee and will vary on the type.  It can range from 20 up to 90 mg of caffeine in an 8-ounce cup.

Keep in mind that at higher doses, caffeine can produce symptoms of anxiety, nervousness and feeling jittery.  Most caffeine pills contain 100-200 mg each while the caffeine content in energy drinks and “shots” varies with some exceeding 400 mg.

·Coenzyme Q10 or CoQ10

CoQ10 is a powerful antioxidant found within almost all cells of our body.  We can actually make CoQ10 plus what we get from food sources of it such as salmon, tuna, liver and whole grains.  It plays a role in energy metabolism within our cells as it helps convert food into energy. There really is no evidence that CoQ10 boosts energy in healthy individuals however, it might benefit individuals who have certain hereditary diseases.

·Creatine

Creatine is an amino acid often marketed to bodybuilders and dieters to help build lean muscle and reduce body fat.  Many athletes claim that creatine boosts their energy which research is still studying.  Our body makes creatine which does help supply energy to the cells. We also get small amounts from meat and fish and it is also manufactured by our liver, kidneys and pancreas.  It is converted into creatine phosphate and stored in the muscles to be used for energy. 

Creatine supplements may provide additional energy to muscles, boosting sports performance.  But as far as boosting overall energy, it probably won’t be of much help.

·B vitamins

The B vitamins of niacin, riboflavin, and thiamine, along with vitamin B12, all play essential roles in the complex biochemical machinery that releases energy from the food you eat.  Your energy levels would indeed be affected if you are B-deficient.  But since the B vitamins are water-soluble and are not stored in the body anywhere, taking more B vitamins from a supplement or energy drink other than what your body can use, will not magically wire you up with loads of energy to burn.  Your body will simply excrete out any excess it doesn’t need. 

Precautions

Supplements are just that – they are meant to possibly supplement out diet and are not meant to replace food. Because of the potential for side effects and interactions with medications, if you do take any dietary supplement, do so under the supervision of a knowledgeable health care provider. 

Dietary supplements such as energy enhancing supplements are not regulated by the Food and Drug Administration so be forewarned as they may contain more or less of what is stated on the label.

The solution to boost energy and vitality is to eat a well-balanced diet of a variety of foods each day along with at least 30 minutes of moderate exercise on most days of the week.