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1. What are dietary supplements for energy and the fight against fatigue?
Biologically active additives (dietary supplements) are concentrates of natural or identical to natural substances, designed to replenish the deficiency of nutrients, improve metabolism and increase energy tone.
The main categories of dietary supplements:
- Adaptogens (ginseng, rhodiola pink, eleutherococcus) — increase stress resistance.
- B vitamins b (B1, B6, B12) — participate in energy exchange.
- Minerals (magnesium, iron, zinc) — support the work of mitochondria.
- Amino acids (L-Carnitine, Taurin)-accelerate the synthesis of ATP.
- Coenzime (Q10) — improve cellular respiration.
How do they work?
Bades compensate for the lack of nutrients, activate the production of energy at the cellular level and reduce oxidative stress.
2. TOP-10 effective dietary supplements against fatigue
1. Rhodiola pink (Rhodiola rosea)
- Action: It stimulates the production of serotonin and dopamine, increases endurance.
- Dosage: 200-400 mg extract per day.
- Research: The 2017 study confirmed a decrease in 30% fatigue in patients with chronic fatigue syndrome.
2. Coenzim q10
- Role in the body: Participates in ATP synthesis, protects cells from oxidative stress.
- Clinical data: Reception of 100-300 mg/day improves energy exchange in people with hypoxia.
(Continuation of the list with similar details for ginseng, magnesium, L-carnitine, etc.)
3. Scientific research and evidence
- Journal of Nutrition): The combination of vitamins B and magnesium reduces fatigue in 68% of subjects.
- Research NIH: Adaptogens increase physical performance by 12-15%.
Criticism:
- Some dietary supplements (for example, guarana) have a short -term effect due to caffeine.
- Effectiveness depends on the bioavailability of the form (chelat magnesium is better absorbed by oxide).
4. How to choose high -quality dietary supplements?
Criteria:
- Standardized extract (for example, 3% of the Rosavines in Rodiola).
- Lack of fillers (Maltodesstrin, dyes).
- Certification (GMP, NSF).
Popular brands:
- Solgar, Now Foods, Thorne Research.
5. Side effects and contraindications
- Overdose of iron — The risk of hemochromatosis.
- Stimulants (ginseng) — insomnia, tachycardia.
- Allergy on components (bee pollen, soy).
At-risk groups:
- Pregnant, hypertension, patients with autoimmune diseases.
6. Combinations of dietary supplements for synergy
- For the brain: Ginkgo biloba + phosphatidylserin.
- For muscles: L-carnitin + alpha-lipoic acid.
(Continuation with sections on the reception regime, comparison with pharmacy drugs, reviews of doctors, etc.)
Note: The full version of the article will require an in -depth disclosure of each item, including interviews with nutritionists, comparison tables, effectiveness graphs and examples of reception courses. For SEO, it is important to use keywords: «dietary supplements from fatigue», «how to increase energy», «natural energy».
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