Section 1: Understanding of energy and fatigue
1.1. Energy biochemistry: ATP and metabolism
The basis of all vital activity is the adenosinericfate molecule (ATP). ATP is a peculiar “energy currency” of a cell that provides energy to almost all biochemical processes: muscle contraction, nervous conductivity, protein synthesis, transport of substances through cell membranes.
ATP consists of adenosine (adenin and ribose) and three phosphate groups. Energy is released during hydrolysis, that is, the disclosure of one or two phosphate groups from the ATP molecule, turning it into adenosicondhysfate (ADF) or adenosine monophosphate (AMF), respectively. This process is accompanied by the release of a significant amount of energy, which is used by a cell to perform work.
The restoration of ATP from ADF and AMF is a key task of metabolism. This process is due to various metabolic pathways, including:
- Glycolysis: The breakdown of glucose into pyruvate or lactate with the formation of a small amount of ATP.
- Crebca cycle (tricarbon acid cycle): A series of chemical reactions, during which the pyruvat is oxidized to carbon dioxide and water, and the release energy is used for ATP synthesis (indirectly, through NADH and FADH2).
- Oxidative phosphorylation: The final stage of cellular respiration occurring in mitochondria. Electrons transferred to NADH and FADH2 are transmitted through the electron transfer circuit, which creates a proton gradient used by ATP-syntase to synthesize a large amount of ATP.
The effectiveness of these metabolic routes depends on many factors, including the presence of the necessary cofactors (vitamins and minerals), hormonal balance, general health and level of physical activity. Violations in these processes can lead to a decrease in the production of ATP and, as a result, to fatigue and lack of energy.
1.2. Physiological causes of fatigue
Fatigue is a complex state characterized by a decrease in physical and/or mental performance. It can be caused by many physiological factors, including:
- Lack of sleep: Chronic lack of sleep violates many physiological processes, including hormonal regulation, immune function and cognitive abilities, which leads to fatigue and a decrease in energy.
- Inal meals: The deficiency of the necessary nutrients, such as B vitamins, iron, magnesium and vitamin D, can violate metabolic processes and reduce energy production. Excessive use of processed products, sugar and trans fats can also contribute to fatigue.
- Dehydration: Even a slight loss of fluid can lead to a decrease in concentration, fatigue and headache. Water is necessary for the normal functioning of all organs and systems, including the transport of oxygen and nutrients to cells.
- Stress: Chronic stress leads to the constant activation of the sympathetic nervous system and the release of stress hormones, such as cortisol and adrenaline. The prolonged exposure to these hormones can deplete energy reserves and lead to fatigue.
- Diseases: Many diseases, such as anemia, hypothyroidism, diabetes, chronic fatigue and fibromyalgia, can cause fatigue as one of the main symptoms. Infections, such as influenza and acute respiratory viral infections, can also lead to fatigue.
- Low iron level (anemia): Iron is necessary for the formation of hemoglobin, protein in red blood cells, which tolerates oxygen throughout the body. Iron deficiency leads to a decrease in oxygen delivery to tissues and organs, causing fatigue, weakness and dizziness.
- Disorders of the thyroid gland (hypothyroidism): The thyroid gland produces hormones that regulate metabolism. A decrease in thyroid function (hypothyroidism) slows down metabolic processes and leads to fatigue, drowsiness and weight gain.
1.3. Psychological reasons for fatigue
Fatigue can be caused not only by physiological, but also by psychological factors. These include:
- Depression: Depression is a mood disorder characterized by a constant feeling of sadness, loss of interest in life and fatigue. Fatigue for depression is often exhausting and does not pass after rest.
- Anxiety: Constant anxiety and anxiety can deplete energy reserves and lead to fatigue. An alarming disorders are often accompanied by sleep disturbances, which further exacerbates fatigue.
- Burnout syndrome: Fighting syndrome is a state of emotional, physical and mental exhaustion caused by chronic stress at work. It manifests itself in the form of fatigue, cynicism and feelings of inefficiency.
- Lack of motivation: The lack of goals and interests in life can lead to apathy and fatigue. When a person does not feel the point in his activity, he quickly loses energy and motivation.
- Lack of social support: Isolation and lack of support from loved ones can enhance a sense of fatigue and depression. Social support helps to cope with stress and restore energy.
1.4. The difference between physical and mental fatigue
It is important to distinguish between physical and mental fatigue, since the causes and methods of combating them can be different.
- Physical fatigue: It is characterized by a sense of weakness and severity in the muscles, a decrease in physical performance and the need for rest after physical activity. It can be caused by overtraining, lack of sleep, dehydration or a lack of necessary nutrients.
- Mental fatigue: It is manifested in the form of a decrease in concentration, worsening memory, difficulties in making decisions and a common sense of exhaustion. It can be caused by overloading with information, stress, lack of sleep or lack of stimulating activity.
In some cases, physical and mental fatigue can occur simultaneously and strengthen each other.
Section 2: Bades to increase energy: review and mechanisms of action
2.1. B vitamins b
B vitamins play a key role in energy metabolism. They act as coofers, participating in various biochemical reactions necessary for turning food into energy. The deficiency of any of the vitamins of group B can lead to fatigue, weakness and a decrease in concentration.
- Vitamin B1 (TIAMIN): It is necessary for the metabolism of carbohydrates, fats and proteins. It participates in the Crebs cycle, providing energy to the nervous system and muscles.
- Vitamin B2 (Riboflavin): Participates in the redox reactions necessary for the production of ATP. It is also important for the health of the skin, eye and nervous system.
- Vitamin B3 (Niacin): Participates in the metabolism of carbohydrates, fats and proteins. It is a component of NAD and NADP coherents necessary for oxidative phosphorylation.
- Vitamin B5 (pantotenic acid): It is necessary for the synthesis of coherent A, which plays a key role in the metabolism of carbohydrates, fats and proteins. It also participates in the synthesis of hormones and cholesterol.
- Vitamin B6 (Pyridoxin): Participates in the metabolism of amino acids, carbohydrates and fats. It is also necessary for the synthesis of neurotransmitters, such as serotonin and dopamine, which regulate mood and sleep.
- Vitamin B7 (Biotin): Participates in the metabolism of fats, carbohydrates and proteins. It is also important for the health of the skin, hair and nails.
- Vitamin B9 (folic acid): It is necessary for the synthesis of DNA and RNA, as well as for the formation of red blood cells. Folic acid deficiency can lead to anemia and fatigue.
- Vitamin B12 (cobalamin): It is necessary for the normal functioning of the nervous system and the formation of red blood cells. Vitamin B12 deficiency can lead to anemia, fatigue and neurological problems. Vegans and vegetarians are especially at risk of vitamin B12 deficiency, since it is found mainly in animal products.
2.2. Iron
Iron is an important mineral necessary for the formation of hemoglobin, protein in red blood cells, which transfers oxygen throughout the body. Iron deficiency leads to anemia, which is characterized by fatigue, weakness, pallor of the skin and dizziness. Women, especially during menstruation and pregnancy, are more at risk of iron deficiency.
There are two forms of iron: hemic and non -meter. Hemic iron is contained in animal products and is better absorbed by the body than the non -meter iron, which is found in plant products. To improve the absorption of a non -meter iron, it is recommended to use it with products rich in vitamin C.
2.3. Magnesium
Magnesium is involved in more than 300 biochemical reactions in the body, including energy production, muscle function, nervous conductivity and regulation of blood sugar. Magnesium deficiency can lead to fatigue, weakness, muscle cramps and headaches.
Magnesium is contained in various foods, such as green leafy vegetables, nuts, seeds and whole grains. However, due to the impoverishment of the soil and food processing, many people do not receive enough magnesium with food.
2.4. Coenzim Q10 (COQ10)
Coenzyme Q10 is an antioxidant that plays an important role in the production of energy in mitochondria, “energy stations” of cells. It also protects the cells from damage by free radicals. The COQ10 level decreases with age and can be reduced by some drugs such as statins. COQ10 additives can help increase energy and reduce fatigue, especially in older people and people taking statins.
2.5. Creatine
Creatine is a natural substance contained in the muscles. It plays an important role in energy metabolism, especially during intense physical exertion. Creatine helps to increase ATP reserves in muscles, which allows you to train longer and more intense. Creatine supplements can help increase strength, power and endurance, as well as reduce fatigue after training.
2.6. L-carnitin
L-carnitine is an amino acid that plays an important role in transporting fatty acids to mitochondria, where they are used to produce energy. L-carnitine supplements can help improve energy metabolism, reduce fatigue and increase endurance. They can also be useful for people with heart and kidney diseases.
2.7. Adaptogens
Adaptogens are a group of herbs and plants that help the body adapt to stress and increase resistance to physical and mental stress. They act by modulating the hormonal system and improving the function of the immune system. Some popular adaptogens include:
- Ginseng: Helps to increase energy, reduce fatigue and improve cognitive functions.
- Rodiola pink: Helps to increase stress resistance, improve mood and reduce fatigue.
- Ashwaganda: Helps reduce stress, improve sleep and increase energy.
- Eleuterococcus (Siberian ginseng): Helps to increase endurance, improve immune function and reduce fatigue.
2.8. Other dietary supplements
In addition to the above, there are other dietary supplements that can help increase energy and reduce fatigue, such as:
- Vitamin D: It is necessary for the health of bones, immune function and energy production. Vitamin D deficiency can lead to fatigue, weakness and depression.
- Omega-3 fatty acids: Important to the health of the brain, heart and immune system. They can also help reduce inflammation and improve mood.
- Probiotics: They help maintain intestinal health, which can affect the energy level and overall well -being.
- Green tea: Contains caffeine and antioxidants that can help increase energy and improve cognitive functions.
Section 3: Scientific research and evidence base
3.1. B vitamins B: Studies of effectiveness
Numerous studies confirm the role of group B vitamins in energy metabolism and their influence on energy level and fatigue.
- A study published in the journal “Nutrians” (2016): It showed that taking a complex of vitamins of group B improves cognitive functions and reduces mental fatigue in healthy adults.
- Meta-analysis published in the journal The American Journal of Clinical Nutrition (2014): He showed that the deficiency of vitamin B12 is associated with an increased risk of fatigue and depression.
- A study published in the journal “Journal of Nutrition” (2012): It showed that the intake of vitamin B6 improves mood and reduces fatigue in women with premenstrual syndrome (PMS).
3.2. Iron: Evidence of influence on energy
The effect of iron on energy levels is well documented in scientific research.
- A study published in the journal The Lancet (2003): It showed that taking iron drugs improves physical performance and reduces fatigue in women with iron deficiency anemia.
- Meta-analysis published in the journal “PLOS ONE” (2015): He showed that taking iron drugs improves cognitive functions and reduces fatigue in children with iron deficiency anemia.
3.3. Magnesium: confirmation of the role in energy metabolism
Studies show an important role in magnesium in energy metabolism and its influence on energy level and fatigue.
- A study published in the journal “Journal of the American College of Nutrition” (2009): It showed that taking magnesium preparations improves physical performance and reduces fatigue in athletes.
- A study published in the magazine “Magnesium Research” (2002): It showed that magnesium deficiency is associated with an increased risk of chronic fatigue.
3.4. Coenzym Q10 (COQ10): Scientific data on efficiency
Studies show that COQ10 can help increase energy and reduce fatigue, especially in certain groups of people.
- A study published in the magazine “Biofactors” (2013): It showed that the COQ10 reception improves physical performance and reduces fatigue in patients with chronic heart failure.
- A study published in the journal “Journal of the American Geriatrics Society” (2008): It showed that the COQ10 reception improves cognitive functions and reduces fatigue in the elderly.
3.5. Creatine: Studies in the field of energy increase
The effectiveness of creatine in increasing strength, power and endurance is confirmed by numerous studies.
- A meta analysis published in the journal “Journal of Strength and Conditioning Research” (2012): He showed that taking creatine improves strength and power during high -intensity exercises.
- A study published in the journal “Medicine and Science in Sports and Exercise” (2003): It showed that taking creatine reduces fatigue after training.
3.6. L-carnitine: confirmation of influence on metabolism
Studies show that L-carnitine can help improve energy metabolism and reduce fatigue.
- Meta-analysis published in the journal “Mayo Clinic Procededings” (2013): He showed that the intake of L-carnitine improves physical performance and reduces fatigue in patients with heart diseases.
- A study published in the journal The American Journal of Clinical Nutrition (2009): It showed that the intake of L-carnitine improves glucose metabolism and reduces fatigue in patients with type 2 diabetes.
3.7. Adaptogens: scientific data on properties
Many adaptogens have a long history of use in traditional medicine, and their effectiveness is confirmed by modern scientific research.
- Ginseng: Studies show that ginseng can help increase energy, improve cognitive functions and reduce fatigue.
- Rodiola pink: Studies show that Rhodiola pink can help increase stress resistance, improve mood and reduce fatigue.
- Ashwaganda: Studies show that Ashvagand can help reduce stress, improve sleep and increase energy.
Section 4: How to choose the right dietary supplement: factors and recommendations
4.1. Determine the cause of fatigue
Before you start taking any dietary supplement to increase energy, it is important to determine the cause of fatigue. If fatigue is caused by a lack of sleep, malnutrition or stress, then you must first eliminate these factors. If fatigue is caused by the disease, then you must consult a doctor for diagnosis and treatment.
4.2. Consult a doctor
Before you start taking any dietary supplements, especially if you have any diseases or you take medicines, you need to consult a doctor. The doctor will be able to evaluate your state of health, determine the cause of fatigue and give recommendations for the choice of suitable dietary supplements.
4.3. Study the composition and quality of the product
When choosing a dietary supplement, it is necessary to carefully study its composition and quality. Pay attention to the following factors:
- Active ingredients: Make sure that the dietary supplement contains active ingredients, which, as proved, are effective for increasing energy and reducing fatigue.
- Dosage: Make sure the dietary supplement contains a sufficient dosage of active ingredients.
- Output form: Choose the form of a dietary supplement that is convenient for you to use (for example, tablets, capsules, powder or liquid).
- Manufacturer: Choose a dietary supplement from a reliable manufacturer who adheres to high quality standards.
- Certification: Pay attention to the availability of quality certificates such as GMP (good manufacturing practice).
4.4. Pay attention to the reviews
Before buying Bad, it is useful to familiarize yourself with the reviews of other users. Reviews can give an idea of the effectiveness of dietary supplements and possible side effects. However, it should be remembered that reviews can be subjective, and not all of them can be reliable.
4.5. Start with a small dose
Starting to take a new dietary supplement, it is recommended to start with a small dose and gradually increase it until you reach the desired effect. This will help to avoid possible side effects.
4.6. Follow your condition
During the reception of dietary supplements, it is necessary to monitor your condition and mark any changes. If you notice any side effects, stop taking a dietary supplement and consult a doctor.
4.7. Remember the integrated approach
Bades can be useful to increase energy and reduce fatigue, but they are not a miraculous tool. To achieve the optimal result, it is necessary to adhere to an integrated approach, including:
- Healthy sleep: Try to sleep at least 7-8 hours a day.
- Proper nutrition: Eat healthy and balanced foods rich in fruits, vegetables, whole grain products and low -fat protein.
- Regular physical exercises: Do physical exercises for at least 30 minutes a day.
- Stress management: Find the ways to cope with stress, such as meditation, yoga or walking in nature.
- A sufficient amount of liquid: Drink enough water during the day.
Section 5: Safety and side effects
5.1. General safety recommendations
When taking dietary supplements, the following general security recommendations must be observed:
- Follow the instructions: Carefully read the instructions for the use of dietary supplements and follow them.
- Do not exceed the recommended dose: Exceeding the recommended dose of dietary supplements can lead to side effects.
- Do not take a few dietary supplements at the same time: Reception of several dietary supplements can simultaneously increase the risk of side effects and interaction between them.
- Keep dietary supplements in no way for children: Bades can be dangerous for children.
- Consult a doctor if you have side effects: If you notice any side effects after taking Bad, stop taking it and consult a doctor.
5.2. Possible side effects
Some dietary supplements can cause side effects. The most common side effects include:
- Indigestion: Nausea, vomiting, diarrhea or constipation.
- Headache.
- Dizziness.
- Insomnia.
- Irritability.
- Allergic reactions: Skin rash, itching, swelling of the face or tongue, difficulty breathing.
If you have any side effects after taking Bad, stop taking it and consult a doctor.
5.3. Interaction with drugs
Some dietary supplements can interact with the medicines that you take. Interaction can strengthen or weaken the effect of the drug, as well as increase the risk of side effects. It is important to inform your doctor about all the dietary supplements that you accept so that he can evaluate possible interactions.
5.4. Special warnings
Some dietary supplements are not recommended for people with certain diseases or conditions. For example:
- Pregnant and lactating women: It is not recommended to take dietary supplements without consulting a doctor.
- People with liver or kidney diseases: Some dietary supplements can be toxic to the liver or kidneys.
- People with heart diseases: Some dietary supplements can affect the heart function.
- People with allergies: Be careful when taking dietary supplements that contain the ingredients that you may have an allergy.
Section 6: Alternative methods of energy increase
6.1. Healthy sleep
Healthy sleep is one of the most important factors for maintaining a high level of energy. Try to sleep at least 7-8 hours a day. Create a comfortable sleeping atmosphere, adhere to a regular sleep mode, avoid using caffeine and alcohol before bedtime.
6.2. Proper nutrition
Proper nutrition provides the body with the necessary nutrients for energy production. Eat healthy and balanced foods rich in fruits, vegetables, whole grain products and low -fat protein. Avoid the use of processed products, sugar and trans fats.
6.3. Regular physical exercises
Regular physical exercises help increase energy level and reduce fatigue. Do physical exercises for at least 30 minutes a day. Choose a type of physical activity that you like and do it regularly.
6.4. Stress management
Chronic stress can deplete energy reserves and lead to fatigue. Find the ways to cope with stress, such as meditation, yoga or walking in nature.
6.5. A sufficient amount of liquid
Dehydration can lead to fatigue and a decrease in concentration. Drink enough water during the day.
6.6. Lightweight
Light therapy can be effective for the treatment of seasonal depression and increasing energy levels.
6.7. Aromatherapy
Some essential oils, such as rosemary, lemon and peppermint, can help increase energy and improve concentration.
6.8. Massage
Massage can help relieve tension in the muscles and improve blood circulation, which can lead to an increase in energy.
Section 7: Conclusion
The choice of dietary supplements to increase energy and vigor is an individual process that requires a thorough analysis and consultation with a specialist. It is necessary to take into account the cause of fatigue, state of health, possible interactions with drugs and side effects. An integrated approach that includes healthy sleep, proper nutrition, regular physical exercises and stress management is the key to maintaining a high level of energy and vigor.