too much caffeine can cause problems such as insomnia, anxiety, and rapid heart rate. Caffeinated herbal products, such as kola nuts, guarana, and yerba mate are sometimes used to make energy supplements. While it is safe to consume up to 400 mg of caffeine per day, higher doses can increase heart rate, lead to tremors and gastrointestinal upset, and interfere with sleep. It is important to check with your healthcare provider before using any energy enhancing supplement. Many energy-boosting supplements contain the B vitamins, which are known to help the body convert food into fuel and improve cognitive function. Vitamins B3, B6, and B12 may help reduce fatigue, and niacinamide can increase energy by reducing inflammation and regulating blood pressure. Certain herbs are associated with improved mental and physical performance, including ashwagandha, rhodiola, and ginseng. While more research is needed, these herbs are thought to enhance energy levels and reduce feelings of weakness. Often, they are taken in combination with other ingredients such as taurine and guarana to create energy-boosting products. You can find these supplements in capsules, softgels, powders, and chewables. CVS has a wide selection of energy supplements in store and online. You can even customize your own kit by adding different ingredients to meet your needs. The best energy supplements will provide you with the nutrients you need to keep going and support your performance at work, school, or the gym. B Vitamins The body uses vitamins to create energy, and vitamin supplements can provide these nutrients. Many of these supplements contain a blend of ingredients that may support energy, including vitamin B1, niacin, riboflavin, thiamin, pantothenic acid, vitamin B6 and cyanocobalamin (vitamin B12). These vitamins are often called B-complex vitamins. These nutrients help the body use foods for fuel and help cells make DNA. A deficiency of B-complex vitamins can cause fatigue. Most people can get these nutrients from food, but some may find it difficult to meet daily requirements through diet alone. A B-complex supplement can provide all eight of these vitamins in one convenient tablet. Folate, also known as folic acid and vitamin B9, supports cell growth, amino acid metabolism and red blood cell formation. It’s found in foods such as leafy vegetables, liver and beans and can be consumed through fortified foods and supplements. Vitamin B12, commonly referred to as cobalamin, is needed for the formation of red and white blood cells and for DNA production. It’s found naturally in animal products, and some people with vegetarian and vegan diets may not get enough through their foods. Vitamin B supplements can be taken in the form of tablets, capsules, gels and chewables. These products typically contain nutrients that can be absorbed quickly and used to provide an immediate energy boost. However, they won’t provide the same level of sustained energy that caffeinated beverages do and are not recommended for long-term use. Instead, a healthy diet that includes plenty of fruits, vegetables, whole grains, nuts, lean proteins and unsaturated fats is the best way to maintain energy. It can also improve mental and physical performance over time. Iron Iron is an essential mineral that is found in many foods and also available as a dietary supplement. It is a key component of hemoglobin, which transports oxygen from the lungs to tissues and cells. It is also important for energy production, iron storage, and in maintaining healthy connective tissue. Deficiencies of this mineral can lead to fatigue. The elemental form of iron is used in metal alloys that have specific industrial and medical applications, such as cast iron for plumbing fixtures and tools, and steel for buildings and bridges. It is also used as a catalyst in the production of petroleum products, and it is a common ingredient in paints. Iron is an extremely reactive metal that can cause a variety of side effects when ingested in large doses, such as nausea, vomiting, and diarrhea. It is therefore often sold in a child-resistant bottle in the United States to prevent accidental ingestion by children. Research indicates that some vitamins and minerals can help with energy levels, especially vitamin B and iron. However, it is important to note that these supplements are not regulated like prescription drugs and there may be some variation in the amount of actual active ingredients in different supplements. This is why it’s recommended to choose independently tested products and to always seek the advice of a healthcare professional, registered dietitian nutritionist (RD or RDN), or pharmacist when selecting a product. A few types of supplemental iron are available in tablet form. These include ferrous sulfate, ferrous gluconate, and ferric citrate. Some clinical studies have shown that a slow-release version of iron called iron gluconate is better absorbed and can be more effective than conventional iron salts in treating anemia [2]. Alternatively, heme iron is available as a protein, along with a number of chelated forms including carbonyl iron, polysaccharide-iron complexes, and iron amino acid chelates, all of which are thought to be better absorbed and less likely to cause gastrointestinal discomfort. Adaptogens A popular ingredient in cold brew coffee, chia drinks, and supplements, adaptogens are marketed as stress-relieving herbs with multiple perks. They’re said to help with anxiety, fatigue and mood, support immune health, and increase energy and resilience. The word “adaptogen” was coined in 1947, but the concept behind them dates to ancient India, where Ayurvedic medicine used plants and spices for various treatments. They work by interrupting the body’s normal response to stress (known as general adaptation syndrome, or GAS) and helping it return to a natural state of balance, called homeostasis. They do this by balancing hormone levels and adjusting metabolism to reduce or increase the effects of certain conditions such as low blood sugar and oxidative stress. They’re also thought to decrease the production of pro-inflammatory chemicals, prevent apoptosis and neurodegeneration, and increase ATP levels and the activity of GR proteins. But, as with anything, more research is needed to prove that adaptogens really are able to boost cellular energy production and increase resistance to stress. It’s also important to talk to your doctor before adding a new supplement to your routine, particularly if you have a medical condition or are taking other medications. While caffeine and B vitamins are staples of the energy product category, adaptogens, nootropics, creatine, and whole food sources of vitamins and minerals are starting to gain traction as people seek healthier options to improve mental and physical performance. And, while getting enough sleep and a healthy diet can help with stress and fatigue, sometimes we all need a little extra oomph to get through the day. Nootropics The herbal product category of energy supplements includes a broad range of ingredients that can help provide mental and physical energy. These herbs and plant extracts may include ashwagandha, rhodiola, ginseng, and more. They can be formulated into beverages, capsules, powders, and other formats. These products tend to target the same market as dietary supplements but offer more specific energy needs like stress relief, memory enhancement, and physical performance. Caffeine is a common ingredient found in these types of products. It’s known for its ability to boost energy and focus while improving mood and helping people work faster and better. It also has a low abuse potential when taken in moderation. The herbal category of energy supplements also offers products that can help with mental focus and clarity. These products often contain nootropics, which are compounds that can improve cognitive functioning and memory. These substances interact with the brain’s receptors and enzymes to enhance the function of certain neurotransmitters and hormones, resulting in improved cognitive abilities. Nootropics can be found in a variety of dietary supplements and some are even prescribed medications. The demand for energy supplements is rising among the adult population. These supplements are often consumed by students and professionals to boost their concentration levels, improve their mental health and increase their performance at workplaces. Additionally, they are being used by athletes for enhancing their performance levels during training or practice sessions. This trend is expected to boost the growth of the energy supplement market in the coming years.
