What are safe dietary supplements for an extra boost of energy?

From the Guidelines

When it comes to safe supplements for an extra boost of energy, oral nutritional supplements are recommended for patients who do not meet their energy needs from normal food, as suggested by the ESPEN guideline 1.

Key Considerations

To maintain or boost energy levels, it's essential to focus on a balanced diet rich in whole foods, adequate sleep, proper hydration, and regular physical activity. While supplements can provide an additional energy boost, they should not replace a healthy lifestyle.

• A well-balanced diet that includes a variety of foods from all food categories is crucial for maintaining health and preventing disease, as emphasized by the AHA dietary guidelines 1.
• The European guidelines on cardiovascular disease prevention also highlight the importance of a healthy diet, including saturated fatty acids, trans-unsaturated fatty acids, salt, fiber, fruit, vegetables, fish, and alcoholic beverages consumption limits 1.

Supplement Options

Several supplements can safely provide an energy boost:

• Caffeine, found in coffee, tea, and specific supplements, with 100-200mg typically providing a noticeable energy increase for 3-5 hours.
• B vitamins, particularly B12, support energy metabolism and can be taken as a B-complex supplement daily.
• Coenzyme Q10 (CoQ10) at 100-200mg daily helps cellular energy production and may be especially beneficial for those experiencing fatigue.
• Creatine monohydrate (3-5g daily) improves energy availability during short, intense activities and has extensive safety research.
• Adaptogens like rhodiola rosea (200-600mg daily) and ashwagandha (300-500mg daily) help the body manage stress while supporting energy levels.

Prioritizing Lifestyle Over Supplements

It's crucial to prioritize a healthy lifestyle, including a balanced diet, over reliance on supplements. As the European guidelines suggest, when following the rules for a healthy diet, no dietary supplements are needed 1. However, for individuals who require an extra energy boost, the aforementioned supplements can be considered, always keeping in mind the importance of a comprehensive approach to health and energy management.

From the FDA Drug Label

HEALTH CLAIM:DAYAVITE Tablets Dietary Supplement Dispensed by Prescription† Supplement Facts Serving Size:1 Tablet Serving per container: 30 Amount Per Serving % Daily Value ... ** Coenzyme Q10 10 mg **

The FDA drug label does not answer the question about safe supplements for an extra boost of energy.

From the Research

Safe Supplements for Extra Boost of Energy

• Vitamin B12 is a common supplement used to boost energy, as a deficiency in this vitamin can cause fatigue and weakness 2, 3, 4, 5.
• Research suggests that vitamin B12 deficiency is widespread and can be caused by various factors, including malabsorption, limited dietary intake, and certain medical conditions 2, 4, 5.
• Vitamin B12 supplements can be taken orally or intramuscularly, and high-dose oral administration (1-2 mg daily) has been shown to be as effective as intramuscular administration in correcting anemia and neurologic symptoms 2.
• Other supplements that may help boost energy include iron, as iron deficiency has been shown to affect vitamin B12 and folate levels 3.
• Coenzyme Q10 (CoQ10) is another supplement that may be beneficial, as it has antioxidant properties and can help reduce oxidative stress 6.
• However, it is essential to note that while these supplements may be safe and effective, they should be taken under the guidance of a healthcare professional to ensure proper diagnosis and treatment of any underlying deficiencies or conditions 2, 3, 4, 5, 6.

Key Findings

• Vitamin B12 deficiency can be caused by various factors, including malabsorption, limited dietary intake, and certain medical conditions 2, 4, 5.
• Iron deficiency can affect vitamin B12 and folate levels, and treatment with iron can increase serum folate and vitamin B12 levels 3.
• CoQ10 levels have been shown to be decreased in patients with hereditary hemochromatosis, and supplementation may be a safe intervention strategy to ameliorate oxidative stress and further tissue damage induced by iron overload 6.

Considerations

• Healthcare practitioners should be aware of the changes in vitamin B12 and folate levels during treatment of iron deficiency anemia, and consider supplementation if necessary 3.
• The diagnosis of vitamin B12 deficiency requires clinical suspicion and laboratory testing, and the chosen test should depend on its diagnostic performance and sensitivity to irrelevant factors interfering with vitamin B12 markers 5.
• CoQ10 supplementation may be beneficial in reducing oxidative stress and further tissue damage induced by iron overload, but more research is needed to confirm its effectiveness 6.