Best Vitamins to Boost Stamina and Energy
About 88% of Americans identified having symptoms of fatigue regularly, according to the New York Post. The most common symptoms they experienced included low energy (38%), trouble sleeping (37%), and low motivation 33). If you're experiencing these symptoms, consider taking vitamins for vitality.
The right energy-boosting vitamins can help you make the most of every day. You can enjoy your retirement without fatigue slowing you down.
Are you unsure what vitamins for energy to add to your routine? Read on to discover the top energy supplements that can benefit your senior lifestyle!
B-Complex Vitamins
B vitamins help our cells create energy. A deficiency could cause:
- Fatigue
- Irritability
- Weakness
- Shortness of breath
- Heart palpitations
- Headaches
- Trouble concentrating
- Vision problems
- Stomach issues
If you experience these symptoms, look for supplements to increase stamina that contain B vitamins. Otherwise, consider having a doctor check for a vitamin B12 deficiency.
B12 deficiencies are common in older adults (Journal of Pharmacy Practice and Research). They're connected to dementia, cognitive decline, and anemia. You may develop a deficiency due to malabsorption or a poor diet.
Explore your senior living community's dining program to add more B12 to your diet. You can find B12 in fish, red meat, lentils, eggs, and soy.
Some health conditions, such as Crohn's disease and celiac disease, can interfere with the body's natural B12 absorption. Certain medications can further inhibit this process, including proton-pump inhibitors and metformin.
Vitamin D
Vitamin D supports brain health, inflammation regulation, and immunity. Our body naturally produces this vitamin when we're exposed to sunlight.
Seniors may develop a deficiency if they avoid the sun to minimize the risk of skin cancer. The skin's ability to synthesize the vitamin also diminishes as we age. Consider spending time outdoors by participating in activities at your senior living community, like gardening.
Otherwise, a vitamin D deficiency may cause:
- Muscle weakness or spasms
- Joint pain
- Problems with bone development
- Bone pain
There's also a connection between low vitamin D levels and depression. Fatigue is a common symptom.
Weakened bones may contribute to osteoporosis over time, affecting your mobility. Before that happens, look for natural energy boosters that contain vitamin D.
Vitamin C
Vitamin C helps convert the amino acid lysine into carnitine, which is a key fuel for our muscles. You could relieve fatigue or muscle pain with vitamin C supplements.
Underfunctioning adrenal glands may contribute to chronic fatigue. Vitamin C can synthesize tyrosine into dopamine and adrenaline, which may benefit energy levels and mood.
Vitamin C is found in peppers, citrus fruits, and green vegetables.
Iron
Our bodies need iron to make hemoglobin, the protein in red blood cells. This allows our cells to carry oxygen throughout the body. Low levels can cause anemia, leading to symptoms like:
- Pale skin
- Shortness of breath
- Fatigue
Try eating iron-rich foods with vitamin C to boost absorption. Taking iron energy-boosting vitamins may improve your energy levels, immunity, and endurance.
Magnesium
Magnesium supplements could improve your:
- Blood sugar regulation
- Sleep
- Mood
- Exercise performance
It's involved in hundreds of biochemical reactions, including the conversion of food into energy. Top energy supplements that contain magnesium may boost your energy levels and exercise performance.
It could combat depression, which can cause fatigue and lethargy. Magnesium is also used as a natural sleep remedy. It can improve sleep quality and duration if you're struggling with insomnia.
Creatine
Creatine is an amino acid that's stored in the muscles. Taking these supplements may improve your performance while exercising. It's shown to:
- Help prevent sports-induced injuries
- Improve recovery
- Reduce the risk of heat-related illness when exercising
Coenzyme Q10
Our bodies naturally produce the enzyme Coenzyme Q10 (CoQ10). This antioxidant strengthens the immune system and improves energy levels. Having low levels could cause fatigue.
You can get CoQ10 through foods like fatty fish and whole grains or supplements. Check with your doctor before taking CoQ10 if you're taking insulin or blood thinners.
Ashwagandha
Ashwagandha is an adaptogen (plant-derived compounds that help the body manage stress). Both stress and anxiety can cause low energy or fatigue.
Taking ashwagandha and other natural energy boosters may improve your energy levels. It could boost your endurance while exercising. Participating in your community's fitness program could further improve your energy and strength.
L-theanine
L-theanine is an amino acid found in tea. Combining L-theanine and caffeine may boost your cognitive performance and energy levels. It could also help you concentrate.
It's found primarily in black tea and some mushrooms. L-theanine may reduce insomnia, ease anxiety, and lower stress levels. It could improve your immune system and help with blood pressure management.
Melatonin
If you're exploring top energy supplements because you struggle to sleep, you're not alone. According to The National Council on Aging, about 50% of older adults struggle to fall and stay asleep. Chronic sleep deprivation could increase your risk of:
- Type 2 diabetes
- Cancer
- Alzheimer's disease
- High blood pressure
It may affect your ability to focus or make decisions throughout the day. Other symptoms include mood changes, memory issues, weight gain, and poor balance.
You may have trouble sleeping if your melatonin levels are reduced. Melatonin is a hormone we produce and release based on the time of day. It helps us fall asleep.
Low melatonin levels can leave us feeling tired. You may develop insomnia, which can affect your sleep quality and duration. Taking a melatonin supplement could help you concentrate, reduce fatigue, and improve your energy levels.
A few adjustments to your routine could help you get more sleep. Try participating in daily events or a fun fitness program. Exercising can help you burn excessive energy during the day, leading to a deeper sleep.
What Vitamins for Energy Will You Take?
To recap, what vitamins for energy should you take? Consider your unique needs and goals. Choose natural energy boosters that can remedy any vitamin deficiencies you've developed.
Join Addington Place of Fairfield, our senior living community in Fairfield, IA. We enrich the lives of our residents through compassionate support and personalized care.
The exceptional comfort, convenience, and resident-focused lifestyle programs can reduce stress and fatigue. Contact us to schedule your tour.