Natural Supplements for an Instant Energy Boost
The average American spends 1,460 hours a year feeling tired, according to the NY Post. One-third of those surveyed reported "always" or "often" feeling tired even after a good night's sleep. Meanwhile, 58% said feeling tired keeps them from enjoying life.
Don't let exhaustion affect your retirement. Instead, add natural supplements to your routine. These natural energy boosts can help you feel lively and ready to take on a new day!
Melatonin
According to the National Council on Aging, about 50% of older adults struggle to fall and stay asleep. Regularly sleeping fewer than six hours a night is associated with stroke-related brain changes and dementia. Sleep deprivation can cause:
- Increased risk of diabetes
- Poor balance
- Low sex drive
- Increased risk of heart attack
- Increased inflammation
- Weight gain
- High blood pressure
- Weakened immunity
- Increased risk of accidents
- Trouble thinking and concentrating
- Mood changes
- Memory issues
Melatonin is a hormone produced and released depending on the time of day. It plays a vital role in our ability to fall asleep. Taking melatonin supplements can help ease insomnia.
Otherwise, chronic insomnia can leave you feeling tired and lethargic during the day. Signs of insomnia include waking up too early, poor sleep quality, and struggling to fall or stay asleep.
Reduced melatonin secretions are associated with chronic conditions like:
- Type 2 diabetes
- Cancer
- High blood pressure
- Alzheimer's disease
Taking a melatonin supplement could boost your energy levels, reduce fatigue, and improve your concentration. Otherwise, try to improve your routine.
For example, exercising during the day could help you fall asleep at night. Consider joining your senior living community's fitness program and participating in upcoming activities. Remaining active and adjusting your diet could benefit your sleep health and energy levels.
Vitamin B12
Vitamin B12 helps convert food into energy for your cells. It keeps blood cells and nerves healthy. This vitamin also helps prevent a type of anemia that can make you feel tired and weak.
B12 is found in animal proteins. You can add more B12 to your diet with fish, meat, and dairy products. If you're not getting enough from your diet, consider exploring quick energy supplements.
According to an abstract in the Journal of Pharmacy Practice and Research, vitamin B12 deficiency is common in older people. It's associated with cognitive decline, dementia, and anemia.
A deficiency may occur due to age-related changes that can affect gastrointestinal function. Taking medications like metformin and proton-pump inhibitors can also interfere with B12 absorption. Conditions like Crohn's and celiac disease can interfere with this process.
If you experience fatigue and weakness, look for natural energy boosters that contain B12. Otherwise, explore your community's dining program to add more protein to your diet.
Ashwagandha
Ashwagandha is a medicinal herb used in Indian Ayurveda (a medicinal system). It may enhance your body's resilience to mental and physical stressors. Available in natural stamina supplements, ashwagandha may improve mental fatigue and stress.
It may work by lowering levels of cortisol (a hormone that increases due to stress). It could also ease fatigue associated with exercise, making it popular among energy-boosting herbs.
You can find ashwagandha in quick energy supplements and teas.
Rhodiola Rosea
Rhodiola Rosea is an adaptogen (a natural substance that boosts the body's ability to cope with stress). It may reduce mental fatigue and increase physical performance.
It works by strengthening our response to physical and psychological stressors. It could help treat anxiety, fatigue, and depression as well. Rhodiola Rosea may improve the following:
- Mood
- Ability to concentrate
- Stress symptoms
- Fatigue
- Quality of life
- Depression symptoms
- Learning and memory function
- Exercise performance
- Blood sugar levels
However, we need more research to fully understand Rhodiola Rosea's effects on the body.
CoQ10
Your body naturally makes Coenzyme Q10 (CoQ10) for energy. In fact, every cell in your body contains some amount. The heart, liver, and kidneys have the highest levels.
Your cells use CoQ10 to protect themselves from oxidative stress. Without enough CoQ10, your cells won't stay healthy or grow. You could experience fatigue.
Natural CoQ10 levels decrease with age. It's sometimes lower in people with type 2 diabetes, cancer, and heart failure.
You can add natural stamina supplements that contain CoQ10 to your routine. It's also found in fish, nuts, and meat.
Iron
As you look for an instant vitality enhancer, consider products that contain iron. Iron helps the body make a protein in red blood cells that transport oxygen throughout the body.
Without enough iron, red blood cells can't function, leading to fatigue and weakness. You may develop an iron deficiency due to blood loss or a poor diet.
Taking an iron supplement can correct the deficiency before you experience complications. Consult a medical professional before adding these natural energy boosters to your routine. There are some health risks associated with excessive iron levels.
Creatine
Many quick energy supplements contain creatine, which is found in poultry, fish, red meat, and pork. It can give you energy for high-intensity, short-duration exercises.
Creatine could help you train harder for longer periods. You can use this increased energy supply to gain muscle strength.
Tyrosine
Your body naturally creates the amino acid tyrosine. It's found in high-protein foods like dairy products, eggs, and chicken. It plays a part in producing neurotransmitters (chemicals that send messages to the brain).
Neurotransmitters decline as we participate in mentally and physically demanding activities. This can affect our energy and concentration levels. Taking tyrosine supplements could boost your energy levels and alertness.
Citrulline
Citrulline helps the body create nitric oxide, which acts as a vasodilator. It helps blood vessels widen, increasing circulation. This allows nutrients, oxygen, and blood to travel throughout the body.
Without enough citrulline, you may experience a lack of energy or weakness. It also helps eliminate ammonia from the body, which may otherwise cause fatigue.
Add Natural Supplements to Your Routine
Want to enjoy every second of your retirement? Consider adding these natural supplements to your routine. These natural stamina supplements can give your body the boost it needs.
Enjoy your retirement at Addington Place of Prairie Village in Prairie Village, Kansas. Our assisted living community provides personalized care for seniors seeking a fulfilling lifestyle.
Discover our resident-focused programs and services that reduce stress. Contact us now to schedule a tour.