Natural dietary supplement to increase energy

Natural dietary supplement to increase energy: review, action mechanisms and practical application

Section 1: Understanding of energy metabolism and factors affecting fatigue

Energy is a fundamental need for maintaining life and fulfilling all physical and mental functions. At the cell level, energy is produced through a complex set of biochemical reactions, known as energy metabolism. This process mainly includes the breakdown of macronutrients (carbohydrates, fats and proteins) and their transformation into adenosinericfath (ATP), the main “currency” of energy in the body.

• The main paths of energy metabolism:

  • Glycolysis: The breakdown of glucose into pyruvat that occurs in the cytoplasm of cells. Anaerobic glycolis (without oxygen) leads to the formation of lactate, which can cause muscle fatigue at intense loads. Aerobic glycolysis (with oxygen) directs pyrowat to mitochondria for further oxidation.
  • Crebs cycle (cycle of tricarbon acids or CTK): It occurs in mitochondria and is a central way for oxidation of acetyl-koa obtained from carbohydrates, fats and proteins. Produces important electron carriers, NADH and FADH2.
  • Oxidative phosphorylation: It occurs in mitochondria and uses electrons from NADH and FADH2 to create a proton gradient, which leads to the synthesis of ATP. This is the most effective way to produce ATP.
  • Beta-oxidation of fatty acids: The breakdown of fatty acids into acetyl-koa, which then enters the Crebs cycle. Fat are a more concentrated source of energy than carbohydrates, but their oxidation requires more oxygen.

• Factors affecting energy metabolism and causing fatigue:

  • Disadvantage of nutrients: Insufficient consumption of vitamins (especially group B, vitamin D), minerals (iron, magnesium, zinc) and amino acids can disrupt energy metabolism and lead to fatigue. For example, iron is necessary for the transfer of oxygen in the blood, and B vitamins are involved in enzymatic reactions necessary for the production of ATP.
  • Lack of sleep: The chronic lack of sleep violates the hormonal balance, including cortisol (stress hormone) and melatonin (sleep hormone), which can lead to fatigue, a decrease in cognitive functions and metabolic disorders.
  • Stress: Chronic stress activates the Bay or Run system, which leads to an increase in the production of cortisol and adrenaline. The constant activation of this system can deplete energy reserves and lead to fatigue.
  • Dehydration: Water is necessary for many biochemical processes, including energy metabolism. Dehydration can reduce blood volume, reduce oxygen delivery to cells and cause fatigue.
  • Diseases: Some diseases, such as anemia, hypothyroidism (reduced thyroid function), diabetes and chronic fatigue syndrome, can cause fatigue.
  • Inflammation: Chronic inflammation can violate energy metabolism and lead to fatigue.
  • Dysbiosis: Violation of the balance of intestinal microflora can affect the absorption of nutrients and cause fatigue.
  • Low hormone levels: A decrease in the level of sex hormones (estrogen, testosterone) can lead to fatigue with age.
  • Physical activity: Both insufficient and excessive physical activity can lead to fatigue. Balance is important.
  • Inal meals: The use of processed foods rich in sugar and fats, and insufficient consumption of nutrients can lead to fluctuations in blood sugar and fatigue.

Section 2: Classification of natural dietary supplements to increase energy

Natural dietary supplements aimed at increasing energy can be classified according to their main mechanism of action and active components. It is important to note that many dietary supplements have multiple action mechanisms and can affect various aspects of energy metabolism.

• Adaptogens: They help the body adapt to stress and increase resistance to various stress factors. Adjust the adrenal gland and hormonal balance.

  • Ginseng (Panax Ginseng): Contains ginzenosides that improve cognitive functions, increase physical endurance and reduce fatigue. The mechanisms of action include stimulation of the central nervous system, improving blood circulation and antioxidant protection.
  • Rhodiola pink (Rhodiola rosea): Contains Rosavin and Salidroside, which improve stress adaptation, increase mental and physical performance and reduce fatigue. The mechanisms of action include regulation of the level of cortisol, increasing the level of serotonin and dopamine and antioxidant protection.
  • Ashwaganda (withania somnifera): It contains vitanolides that reduce the level of cortisol, improve sleep, increase energy and reduce anxiety. The mechanisms of action include the regulation of the adrenal gland function, antioxidant protection and modulation of the immune system.
  • Eleutherococcus (Eleutherococcus Senticosus): It contains eleuterosides that improve stress adaptation, increase immunity and reduce fatigue. The mechanisms of action include stimulation of the central nervous system, improving blood circulation and antioxidant protection.

• B vitamins B: It is necessary for enzymatic reactions involved in energy metabolism.

  • Vitamin B1 (TIAMIN): It is necessary for the metabolism of carbohydrates and energy production.
  • Vitamin B2 (Riboflavin): Participates in redox reactions and the production of ATP.
  • Vitamin B3 (Niacin): It is necessary for glycolysis, the Crebs cycle and oxidative phosphorylation.
  • Vitamin B5 (pantotenic acid): It is necessary for the synthesis of Coenzym A (COA), which is involved in the metabolism of carbohydrates, fats and proteins.
  • Vitamin B6 (Pyridoxin): Participates in amino acid metabolism and the synthesis of neurotransmitters.
  • Vitamin B7 (Biotin): It is necessary for the metabolism of fats, carbohydrates and proteins.
  • Vitamin B9 (folic acid): It is necessary for the synthesis of DNA and RNA, as well as for amino acid metabolism.
  • Vitamin B12 (cobalamin): It is necessary for the functioning of the nervous system and the formation of red blood cells. B12 deficiency often causes fatigue.

• Minerals: They play an important role in energy metabolism and the functioning of the nervous system.

  • Magnesium: Participates in more than 300 enzymatic reactions, including ATP production. Magnesium deficiency can cause fatigue, muscle weakness and sleep disturbance.
  • Iron: It is necessary to transfer oxygen in the blood. Iron deficiency (anemia) causes fatigue, weakness and shortness of breath.
  • Zinc: Participates in the metabolism of carbohydrates, fats and proteins. Zinc deficiency can reduce immunity and cause fatigue.
  • Potassium: It is necessary to maintain electrolyte balance and functioning of the nervous system. Potassium deficiency can cause fatigue and muscle weakness.

• Amino acids: It is necessary for the synthesis of proteins, neurotransmitters and other important molecules.

  • L-Carnitin: Helps to transport fatty acids to mitochondria for oxidation. Increases energy and reduces fatigue, especially with physical exertion.
  • Creatine: Participates in the formation of phosphocratin, which is a source of energy for muscles. Increases strength and endurance, especially with anaerobic loads.
  • Taurin: Antioxidant is involved in the regulation of the nervous system and energy metabolism. Improves cognitive functions and reduces fatigue.

• Coerfments and other substances: Participate in energy metabolism and antioxidant protection.

  • Coenzim Q10 (COQ10): Participates in oxidative phosphorylation and is a powerful antioxidant. Increases energy and protects the cells from damage.
  • D Ribose: Sugar involved in the synthesis of ATP. Increases energy and reduces muscle fatigue.
  • Alpha-lipoic acid (ALA): Antioxidant, participates in glucose metabolism and ATP production. Increases energy and improves insulin sensitivity.
  • Pyrrolokhinolinhinone (PQ): Antioxidant, stimulates the growth of new mitochondria (mitochondrial biogenesis). Increases energy and protects the cells from damage.

• Plant extracts: Contain substances that have stimulating and adaptogenic properties.

  • Guarana (Pullinia Cupana): Contains caffeine, which stimulates the central nervous system and increases energy. It acts softer than coffee and provides a longer effect.
  • Green tea (Camellia sinensis): Contains caffeine and L-theanine, which improve cognitive functions, increase energy and reduce anxiety.
  • Maca (Lepidium Meyenii): Adaptogen, improves energy, endurance and libido.

• Other:

  • Creatine Monogidrate: Increases physical performance with sequential short surges in high intensity exercises.
  • Beta-Alanine: Increases the concentration of carnosine in the muscles, reducing muscle fatigue.

Section 3: Mechanisms of action of dietary supplements at the cellular level

The effectiveness of dietary supplement to increase energy is due to their effects on various cellular processes associated with energy metabolism, antioxidant protection and hormonal balance.

• Improving mitochondrial function:

  • Coenzim Q10 (COQ10) I PRRAROLOLIN Winner (PQQ): COQ10 is a component of the electron-transport circuit in mitochondria and is necessary for the production of ATP. PQQ stimulates mitochondrial biogenesis, increasing the amount of mitochondria in cells. Both substances improve energy metabolism and protect mitochondria from oxidative damage.
  • L-Carnitin: It helps to transport fatty acids to mitochondria for oxidation, which increases the production of ATP.
  • Alpha-lipoic acid (ALA): Participates in glucose metabolism in mitochondria and is a powerful antioxidant that protects mitochondria from damage.

• Improving oxygen transport:

  • Iron: It is necessary for the synthesis of hemoglobin, which tolerates oxygen in the blood. A sufficient amount of iron provides adequate oxygen delivery to cells, which is necessary for energy metabolism.

• Regulation of blood glucose levels:

  • Chromium: It improves insulin sensitivity and helps maintain a stable blood glucose level. A stable glucose level prevents sharp fluctuations in energy and fatigue.
  • Alpha-lipoic acid (ALA): It improves insulin sensitivity and helps regulate the level of glucose in the blood.

• Reducing the level of cortisol:

  • Adaptogens (gam, Rhodiola, Ashwaganda, Eleutherococcus): Adjust the adrenal gland function and help reduce the level of cortisol, stress hormone. Reducing the level of cortisol reduces the feeling of fatigue and improves overall well -being.

• Improving neurotransmissance:

  • Amino acids (Tyrosin, Triptofan): They are the predecessors of neurotransmitters, such as dopamine, serotonin and norepinephrine, which affect the mood, energy and cognitive functions.
  • B vitamins B: It is necessary for the synthesis of neurotransmitters.
  • L-theanine (in green tea): Increases the level of the GABA (gamma-aminomatic acid), a neurotransmitter with a calming effect.

• Antioxidant Protection:

  • Vitamin C, vitamin E, selenium, alpha-lipoic acid (ALA), Coenzyme Q10 (COQ10): Protect cells from damage caused by free radicals, which are formed in the process of energy metabolism and stress.

Section 4: Scientific research and evidence base of dietary supplements

The effectiveness of dietary supplement for increasing energy is confirmed by numerous scientific research, including clinical trials, meta-analyzes and literature reviews. It is important to consider that the quality of research can vary, and it is necessary to evaluate the results taking into account the methodology and statistical significance.

• Ginseng (Panax Ginseng): Numerous studies have shown that ginseng improves cognitive functions, increases physical endurance and reduces fatigue. The meta-analyzes of clinical trials confirm the positive effect of ginseng on fatigue, especially in chronic diseases. For example, a study published in the journal Journal of Ginseng Researchshowed that ginseng reduces fatigue in patients with cancer.
• Rhodiola pink (Rhodiola rosea): Studies show that Rhodiola pink improves stress adaptation, increases mental and physical performance and reduces fatigue. Clinical test published in the journal Phytomedicineshowed that Rodiola Pink reduces stress symptoms, such as fatigue and exhaustion, in patients with professional burnout.
• Ashwaganda (withania somnifera): Studies have shown that Ashvaganda reduces the level of cortisol, improves sleep, increases energy and reduces anxiety. Clinical test published in the journal Journal of Alternative and Complementary Medicineshowed that Ashvaganda improves sleep quality and reduces stress in patients with insomnia.
• B vitamins B: B vitamins deficiency can cause fatigue, and replenishment of deficiency can improve energy level. Studies have shown that group B vitamins improve cognitive functions and reduce fatigue, especially in older people.
• Magnesium: Magnesium deficiency can cause fatigue, and replenishment of deficiency can improve the level of energy. Studies have shown that magnesium improves sleep, reduces anxiety and increases energy.
• Coenzim Q10 (COQ10): Studies have shown that COQ10 improves mitochondrial function and increases energy. Clinical trials have shown that COQ10 reduces fatigue in patients with heart failure and fibromyalgia.
• L-Carnitin: Studies have shown that L-carnitine increases energy and reduces fatigue, especially with physical exertion. Clinical test published in the journal Journal of the American College of Nutritionshowed that L-carnitine improves physical performance and reduces muscle fatigue in athletes.
• Creatine: Studies show that creatine monohydrate improves physical performance.

Section 5: Practical recommendations for the use of dietary supplements to increase energy

When choosing and using dietary supplements to increase energy, it is necessary to take into account individual characteristics, health status and possible interactions with other drugs. It is recommended to consult a doctor or a qualified food specialist before taking any dietary supplements.

• Assessment of the reasons for fatigue: Before taking dietary supplements, it is necessary to determine the possible causes of fatigue. This may be a lack of sleep, stress, malnutrition, disease, or nutrient deficiency. The elimination of the main causes of fatigue can be more effective than just taking dietary supplements.
• Choice of Bad: The choice of dietary supplements should be based on individual needs and characteristics of the body. If fatigue is associated with stress, then adaptogens (ginseng, Rodiola, Ashvaganda) can be useful. If fatigue is associated with a deficiency of nutrients, then B vitamins, magnesium or iron can be useful. If fatigue is associated with physical exertion, then L-carnitine or creatine can be useful.
• Dosage: The dosage of dietary supplements must comply with the recommendations of the manufacturer and the doctor. Do not exceed the recommended dosage, as this can lead to side effects.
• Reception time: The time of receiving dietary supplements can affect their effectiveness. Adaptogens are usually taken in the morning to increase energy during the day. Group B vitamins are best taken during meals. L-carnitine is taken before training.
• Duration of admission: The duration of admission of dietary supplements should be limited. It is not recommended to take dietary supplements constantly, as this can lead to the development of tolerance or side effects. It is recommended to take breaks in the reception of dietary supplements.
• A combination with other dietary supplements and drugs: Some dietary supplements can interact with other dietary supplements and drugs. Be sure to consult a doctor if you take any medicines before starting to take dietary supplements.
• Side effects: Some dietary supplements can cause side effects, such as nausea, headache, stomach disorder or allergic reactions. When side effects appear, it is necessary to stop taking the dietary supplement and consult a doctor.
• Quality of dietary supplements: Choose dietary supplements from reliable manufacturers who conduct quality control of their products. Make sure that the dietary supplement contains the declared ingredients in the specified dosages.
• Individual approach: The effectiveness of dietary supplements can vary depending on the individual characteristics of the body. Not all dietary supplements are equally effective for all people. It is necessary to experiment and find dietary supplements that work best for you.
• Life: Reception of dietary supplements to increase energy should be combined with a healthy lifestyle, including enough sleep, proper nutrition, regular physical exercises and stress management. Bades are not a replacement for a healthy lifestyle.

Section 6: Safety and side effects of natural dals

Despite the fact that natural dietary supplements are usually considered safe, they can cause side effects and interact with drugs. It is important to consider potential risks and consult a doctor before starting.

• General precautions:
  • Always start with a low dose to evaluate tolerance.
  • Buy dietary supplements dietary supplements to guarantee the quality and cleanliness of the product.
  • Check the list of ingredients for allergens.
  • Avoid taking dietary supplements during pregnancy and breastfeeding, if there are no obvious recommendations of the doctor.
• Side effects of specific dietary supplements:
  • Ginseng: It can cause insomnia, nervousness, headache and an increase in blood pressure.
  • Rodiola pink: It rarely causes side effects, but can cause excitement, insomnia and headache.
  • Ashwaganda: It can cause drowsiness, stomach disorder and in rare cases, liver problems.
  • B vitamins B: Usually safe, but high doses can cause side effects, such as stomach disorder, nausea and damage to nerves (in case of vitamin B6).
  • Magnesium: High doses can cause diarrhea and stomach disorder.
  • Coenzim q10: It rarely causes side effects, but can cause stomach disorder, nausea and insomnia.
  • L-Carnitin: It can cause a stomach disorder, nausea and smell of fish in the body.
  • Creatine: It can cause a delay in fluid, bloating, and in rare cases, kidney problems.
• Interactions with drugs:
  • Ginseng: It can interact with anticoagulants (warfarin), antidepressants and immunosuppressants.
  • B vitamins B: High doses of vitamin B3 (niacin) can interact with statins (drugs to reduce cholesterol).
  • Magnesium: It can interact with some antibiotics and drugs to reduce blood pressure.
  • Coenzim q10: It can interact with anticoagulants (warfarin) and drugs to reduce blood pressure.
• Special population groups:
  • Pregnant and lactating women: Most dietary supplements are not recommended to be taken during pregnancy and breastfeeding, if there are no obvious recommendations of the doctor.
  • Children: Bades are not recommended for children without consulting a doctor.
  • People with chronic diseases: People with chronic diseases (cardiovascular diseases, diabetes, kidney or liver diseases) should consult a doctor before taking dietary supplements.
• Alarm signals:
  • Immediately stop taking dietary supplements if you experience serious side effects, such as difficulty breathing, facial swelling, tongue or throat, or severe abdominal pain.
  • Consult a doctor if you experience any unusual symptoms after taking Bad.

Section 7: The role of nutrition and lifestyle in increasing energy

Natural dietary supplements can be a useful addition to a healthy lifestyle, but they are not a replacement for proper nutrition, enough sleep, regular physical activity and stress management.

• Nutrition:
  • Balanced diet: Eat a variety of foods rich in fruits, vegetables, whole grains, low -fat proteins and healthy fats.
  • Regular meals: Eat regularly to maintain a stable blood sugar level and prevent energy fluctuations.
  • Avoid processed products: Limit the use of processed products rich in sugar, fats and additives, as they can cause vibrations of energy and fatigue.
  • Sufficient amount of protein: Use a sufficient amount of protein to maintain energy, muscle mass and good health.
  • Carbohydrates with low glycemic index: Choose carbohydrates with a low glycemic index, such as whole grain products, fruits and vegetables to ensure a gradual release of energy.
  • Healthy fats: Use healthy fats such as omega-3 fatty acids contained in fish, nuts and seeds to maintain brain health and energy.
  • Hydration: Drink enough water during the day to maintain hydration and prevent fatigue.
• Dream:
  • Sufficient amount of sleep: Try to sleep 7-8 hours a day to maintain energy, good health and cognitive functions.
  • Regular sleep mode: Go to bed and wake up at the same time every day to regulate circus rhythms and improve sleep quality.
  • Create a relaxing environment: Create a relaxing atmosphere in the bedroom to contribute to good sleep.
  • Avoid caffeine and alcohol before bedtime: Avoid the use of caffeine and alcohol before bedtime, as they can break the dream.
• Physical activity:
  • Regular exercises: Do regular physical exercises to improve energy, mood, physical shape and overall well -being.
  • A variety of training: Include both aerobic and strength exercises in your training program to get maximum health.
  • Moderate loads: Start with moderate loads and gradually increase the intensity and duration of training.
  • Do not overdo it: Avoid overwork, as this can lead to fatigue and injuries.
• Stress management:
  • Determine the sources of stress: Determine the sources of stress in your life and find ways to reduce or avoid them.
  • Practice relaxation techniques: Practice relaxation techniques such as meditation, yoga or deep breathing to reduce stress levels and improve overall well -being.
  • Give the time of the hobby and rest: Take the time of a hobby and rest to relax and restore strength.
  • Seek for help: Seek your friends, family or specialist for help, if you experience severe stress.

Section 8: Prospects and future research areas

Studies of natural dietary supplements to increase energy continue, and future areas of research are focused on studying new compounds, action mechanisms and clinical applications.

• New compounds: Researchers continue to study new plant extracts, vitamins, minerals and other compounds that can increase energy and improve overall well -being.
• Action mechanisms: Researchers study the mechanisms of the action of natural dietary supplements at the cellular and molecular level in order to better understand how they affect energy metabolism, antioxidant protection and hormonal balance.
• Clinical applications: Researchers conduct clinical trials to evaluate the effectiveness and safety of natural dietary supplements for the treatment of fatigue in various diseases and conditions, such as chronic fatigue syndrome, fibromyalgia, cancer and heart failure.
• Individual approach: Future research will probably be focused on developing individual approaches to the use of natural dietary supplements based on genetic characteristics, metabolic profile and lifestyle of each person.
• Combinations of dietary supplements: Researchers study the effectiveness and safety of combinations of various natural dietary supplements to increase energy and improve overall well -being.
• Nanotechnology: Nanotechnologies can be used to improve the delivery and assimilation of natural dietary supplements, which can increase their effectiveness.
• Artificial intelligence: Artificial intelligence can be used to analyze large volumes of data and identify new compounds and combinations of dietary supplements, which can increase energy and improve overall well -being.

In conclusion, natural dietary supplements can be a useful addition to a healthy lifestyle to increase energy and improve overall well -being. However, it is important to remember that dietary supplements are not a replacement for proper nutrition, enough sleep, regular physical activity and stress management. Before taking any dietary supplements, it is necessary to consult a doctor or a qualified nutrition specialist.