7 supplements for a more energetic day

Do you want more energy in your days but don't want to rely on caffeine? While a balanced diet, regular exercise, and good sleep habits are of course key to optimizing energy levels, we all need an extra boost from time to time. In this article, we have listed some habits suitable for endurance and energy enhancement, 7 supplements, and 6 nutrients that naturally give your day an extra boost.

Lack of energy affects one in four of us

When we talk about energy, we typically mean endurance, a feeling of vitality, and a healthy ability to perform daily activities, whether physical or mental. Mental energy is at least as important in everyday life as physical energy, so here we delve a bit into both.

If you often feel a lack of energy, you are not alone – one in eight Finns complains of being tired all the time, while a quarter of us are tired most of the time. Common solutions include caffeine – from energy shots or drinks – or sugar and generally sweet snacks.

Although these may seem like a good quick fix, the stimulating effect of caffeine can last longer than you think, and excessive sugar intake can lead to a rise and fall in energy levels later in the day, making you feel worse overall.

Why is caffeine so effective?

Coffee drinking is a particularly popular habit among Finns. In Finland, coffee is consumed more than in any other country; adult Finns drink an average of 5 cups of coffee daily.

As a stimulant, caffeine has known benefits: it increases alertness, concentration, and physical performance. It does this by enhancing the activity of the brain and central nervous system while also increasing the circulation of other stimulating chemicals, such as cortisol and adrenaline, in the body.

The result is increased energy, heightened awareness, and sharper memory. The feeling of caffeine's effect typically lasts 15–60 minutes, and the effect itself lasts about 3–5 hours.

7 supplements to increase energy

If you are looking for an alternative to maintain your energy levels and sustain alertness and concentration, here are some good options.

Ginseng

Ginseng is a plant, more specifically a root. Various types of ginseng root have been used as treatment in Asia and North America for centuries. In Asian cultures, ginseng has been valued for millennia and is still the most popular natural product there.

Generally, ginseng has a vitality-enhancing effect. It has also long been known to improve mood, increase endurance, and care for those suffering from fatigue. If you want more information about different types of ginseng, read our comprehensive article What is Ginseng?

Ashwagandha

Ashwagandha is an Indian herb used in the traditional Ayurveda healthcare system. Traditionally, several parts of Ashwagandha have been utilized, but most modern supplements are made from an extract isolated from its root.

Ashwagandha is classified as one of the so-called adaptogens, which are believed to increase the body's ability to adapt to various internal and external stress factors. Ashwagandha is used to improve sleep, through which it effectively and naturally increases the body's energy reserves.

In addition to supporting mental balance, there is some evidence of ashwagandha's benefits in promoting maximal oxygen uptake, strength levels, and recovery. For this reason, many athletes have included the herb in their supplement arsenal.

MSM

MSM, or methylsulfonylmethane, is a naturally occurring sulfur compound that supports the formation of collagen as well as keratin, which is important for hair and nails. Organic sulfur, or MSM, is a natural sulfur compound. This natural compound is found in small amounts in the body’s tissues, muscles, and for example in hair and nails. Due to its versatility, MSM is a "tool" in the kit of many athletes and fitness enthusiasts.

MSM is essential for the body's normal functions and has a fatigue-reducing effect on the body, especially when combined with vitamin C.

Cordyceps

Cordyceps sinensis, also known as the Chinese caterpillar fungus, is one of the most popular and sought-after medicinal mushrooms. Due to its effects, it holds a particularly high status in Asian folk medicine.

Cordyceps is an adaptogen that helps the body adapt to conditions. It contains no caffeine or other stimulants, so you won't experience a rapid energy spike. The product provides steady and long-lasting energy and the ability to cope with, for example, athletic performance. It enhances the body's own energy production, helping you endure a tough workday or strenuous exercise.

L-theanine

This amino acid in tea promotes relaxation and calms the mind; as a result, it can increase mental alertness. When L-theanine is combined with caffeine, for example in tea, it helps improve your brain's performance in challenging tasks.

Matcha

One green tea, matcha, is a concentrated source of plant chemicals called polyphenols as well as caffeine and L-theanine – all of which benefit the brain and help optimize its function.

Kombucha

This is a mildly sparkling, fermented drink. It contains small amounts of naturally occurring caffeine (about one third of the amount found in its tea), L-theanine, as well as vitamins and minerals, including energizing vitamin C and B-group vitamins such as B1, B6, and B12.

Thanks to caffeine, L-theanine, and vitamins, kombucha can provide a mild but immediate energizing effect. In addition, drinking kombucha in moderation and as part of a balanced diet can improve energy production more sustainably.

What about the diet?

What and when you eat is also key to maintaining energy levels in the long term. A varied and balanced diet that includes nutrient-rich foods such as fruits, vegetables, dairy products, nuts, and seeds should provide the nutrients you need. These include macronutrients (carbohydrates, fats, and proteins) that provide energy, and micronutrients (vitamins and minerals) that are key to obtaining energy from food.

As a dietary support, these vitamins as well as trace and mineral elements are also available as supplements. The body may occasionally need a larger amount of certain nutrients than usual.

6 essential basic nutrients

B vitamins

All B vitamins except folate participate in one or more steps that convert the food you eat into energy used by your cells.

Vitamin C

Vitamin C participates in energy release; it supports the absorption of iron from plant sources and increases the mobilization of iron from the body's stores.

Iron

Iron is needed to make hemoglobin, the protein in red blood cells. They carry oxygen from your lungs to the organs and tissues that need it.

Magnesium

Magnesium has several roles in energy production, so it is not surprising that low magnesium levels are associated with physical and muscle fatigue.

Zinc

People suffering from chronic fatigue may have low levels of this important mineral. It acts as a factor restoring energy pathways.

Iodine

Iodine regulates the conversion of food into energy. Milk and dairy products are important sources of iodine.