Sometimes the everyday stresses of life take up so much of our energy, so we aren’t able to perform to the best of our ability. For many of us, our lives are filled with work and other aspects like commitments and relationships. If you’ve been noticing that you feel more of a lack of energy than usual, know that you’re not alone and there are ways to address and fix it!
In this article, I will be going over main points that include:
- Reasons why you might be feeling so tired
- Daily habits that can provide you with more energy
- Best supplements designated for energy and focus on the market today
Why Do I Feel So Exhausted?
Typically, the most common reason as to why someone feels so fatigued is due to a lack of sleep. Other than sleep problems, you may be experiencing a nutrient deficiency, stress, or an underlying health condition.
Lack of High Quality Sleep
Getting enough sleep is very important for good health. However, most people don’t actually get enough!
The body can perform various functions during sleep, which include releasing growth hormones and regenerating cells. Getting enough quality sleep is beneficial for many people, as we need to allow our brain to go through the various phases. The American Academy of Sleep Research Society suggests that adults should get at least 7 to 8 hours of sleep per day.
Insomnia
Insomnia is a sleep disorder that can affect someone in different ways. It might make it difficult to fall asleep, stay asleep, or cause you to wake up too early and not fall back asleep. Insomnia can be detrimental to our energy levels as well as our overall quality of life.
Main insomnia symptoms include:
- Trouble falling asleep at night
- Waking up during the night
- Waking up too early
- Not feeling well-rested after you’ve slept
- Daytime tiredness or sleepiness
- Irritability, depression, or anxiety
- Difficulty paying attention, focusing on tasks, and retaining information
- More accidents than usual
- Worries about sleep in general
Nutrient Deficiencies
If you don’t get enough nutrients, this could be leaving you feeling so sluggish all the time. Deficiencies in these main nutrients are associated with fatigue:
- Iron
- Riboflavin (vitamin B2)
- Niacin (vitamin B3)
- Pantothenic acid (vitamin B5)
- Pyridoxine (vitamin B6)
- Folate (vitamin B9)
- Vitamin B12
- Vitamin D
- Vitamin C
- Magnesium
Around 25% of the world's population is affected by anemia. One of the most common types of this condition is iron deficiency anemia, which can lead to fatigue. However this type of fatigue will improve once the iron stores are restored.
Stress
Stress comes and goes for many, as we are often placed in situations that cause us temporary stress. However when it comes to chronic stress, our bodies receive a much greater toll. Your heart works a lot harder with more stress, and the immune system can easily decrease in function over time.
While the typical symptoms of fatigue usually consist of just weariness and feeling tired, stress-related fatigue comes with a different set of symptoms. Symptoms of stress-related fatigue can include:
- Sore or aching muscles, or feeling of muscle weakness
- Headache
- Moodiness, irritability, or easily agitated
- Dizziness and blurred vision
- Loss of appetite
- Difficulties with short-term memory
- Inability to concentrate or focus on tasks
- Slowed reflexes or difficulty making decisions
Medical Conditions
While not as common as some of the other factors, there are medical conditions that could link back to your fatigue. Health conditions that can cause chronic fatigue include:
- Sleep apnea
- Hypothyroidism
- Chronic fatigue syndrome
- Multiple sclerosis
- Kidney disease
- Depression
- Diabetes
- Cancer
How Can I Increase My Energy On My Own?
The term energy refers to a molecule known as ATP, or adenosine triphosphate, and is produced by the small cellular structures known as the mitochondria. ATP is responsible for storing and delivering energy to other parts of our body. As we get older, the number of these structures decreases, and this can lead to a feeling that we don't have enough energy. This issue could be caused by the body's inability to produce enough ATP.
Although it's not possible to eliminate age-related energy loss completely, there are still ways to help boost the body's production of ATP and keep it running smoothly. Some of the most common strategies include finding ways to relieve stress, getting enough sleep, increasing exercise, and eating a healthy diet.
Identify Stress Triggers
If your stress is coming from an outside source, you can try and resolve some of those issues to help reduce some of that stress overall.
If your job is causing you stress, it might be time to find a new one. In addition, if your relationship is getting too stressed, you might want to talk to a marriage counselor. This type of counseling can help you work on your problems. If you're not sure why you're feeling stressed, or if you have a hard time controlling your emotions, it might be time to consult a therapist.
Diet
To boost your ATP, you can eat protein and fatty acids from lean meats such as chicken and turkey, as well as fish such as tuna and salmon. However, eating large amounts of these can increase your risk of gaining weight, as well as lower your energy levels. This is why it's always the best thing to portion your food appropriately, since any extra pounds can affect your body's ability to move, which results in you using up more ATP.
For people who are struggling with lack of energy, it's better to eat smaller meals and snacks throughout the day instead of a large amount of food three times a day. Your brain needs a steady supply and has limited energy reserves, so larger meals will spike your insulin levels and cause you to feel drowsy.
Drink enough Water
One of the first signs that your body is dehydrated is fatigue. According to the Institute of Medicine, men should drink about 15 to 17 cups of fluids a day, while women should drink 12 to 14 cups. You can also get your recommended amount of fluids from food, such as fruits and vegetables that contain around 90% water, such as squash, cucumbers, and watermelons.
Create + Stay With an Exercise Routine
Exercising can boost one's energy levels by releasing certain chemicals in the brain, which are known to promote mood and alertness. It also helps muscles become more efficient and stronger, which means they don't need as much energy. It's important to maintain a consistent exercise program, as research indicates that a low-to-moderate level of aerobic activity can help improve a person's vitality.
Get Enough Sleep
High quality sleep can increase ATP levels, which surge in the first few hours around brain regions that are most active when you’re awake. To establish a good routine, try to fall asleep at the same time each night and wake up at the same time each morning.
Best Energy + Focus Supplements of 2023
While there are some things you can change and improve to get some more energy, there are supplements out there which support the body’s natural energy production. Check out some of the most effective supplements out there today!
Dr. Emil XP-RX Supplements
I have my very own dual capsule supplements that are designed to support memory, energy, focus, and eye health. The effects of the XP-RX supplement make them ideal for gamers, creatives, and anyone looking for that boost to get them in the zone!
As a gamer myself, I have created a formula that targets both the mind and body health. The ingredients within these supplements include:
- Teacrine: Teacrine has been shown in laboratory studies to support dopamine production that helps reduce fatigue.
- Dynamine: Nootropic known to both increase alertness and the uptake of oxygen in muscles, leading to improved performance and quick responses.
- Caffeine: Caffeine acts as a natural stimulant to keep you energized throughout a long gaming session.
- Vitamin D: Vitamin D and K can improve vision and support eye health to prevent certain challenges faced by gamers like dry eyes.
- Huperzine A: Huperzine A increases levels of acetylcholine that can help support memory and mental function to guarantee you’re at the top of your game.
B Complex
Getting the nutrients your body needs to free up energy from food is very important, and B vitamins play a vital role in this process. They help convert glucose into ATP, which is the energy used by cells. B12 and B6 are particularly important for boosting the function and health of nerve cells, which are vital for mental and cognitive performance.
Red blood cell production and transporting oxygen to the brain and muscles are important functions of vitamin B12.
Even mild vitamin deficiencies can have a negative impact on one's cognitive performance. Studies have shown that taking supplements can help lower stress levels and fatigue. A combination of all eight B vitamins, including inositol, PABA, and choline, can be more effective than taking individual supplements.
Cordyceps
Cordyceps is a member of the mushroom family and comes from a fungus that grows on the underside of caterpillars in China. Although this is not sustainable, modern variants are cultivated on grains.
It can help boost your endurance and stamina, especially during intense workouts. Cordyceps works by improving insulin sensitivity and increasing the levels of ATP, which helps cells use energy efficiently. Cordyceps are also effective as a supplement to blunt the effects of lactic acid buildup, which can make muscles feel tired and crampy.
Research has shown that cordyceps supplements can help improve one's tolerance to intense workouts and endurance. Look for organic forms of cordyceps in capsules, tinctures, and powders.
Rhodiola Rosea
The Arctic root, also known as rhodiola rosea, is a perennial herb that can help boost the body's resistance to fatigue and exhaustion. It can also help improve focus and reduce the effects of stress on the brain. This herb works by inhibiting the pathways that are involved in the synthesis of cortisol.
Studies have shown that the effects of rhodiola on the neurotransmitters dopamine and serotonin, which are involved in motivation and focus, can be significant. In studies, the extract of the herb was found to help reduce fatigue and improve mental performance. Look for it in capsules or tablets that contain at least three percent rosavin and one percent salidroside, which are bioactive compounds.
Ginseng
For thousands of years, Koreans have been using a type of healing tonic known as ginseng, which is said to enhance one's vital life force known as qi. It can also help boost your sense of balance and improve your overall well-being. Compounds in the herb can increase the production of energy in the body and help lower mental and physical fatigue.
Ginseng is available in various forms of supplements. Red variants are steamed and then dried, which is believed to improve their bioactivity. For optimal vitality-promoting effects, take Korean red or white ginseng in capsules, tablets, teas, liquids, or tinctures.
Get Back to Your Best Self!
Feeling low on energy can make more of a negative impact on your life than you may be aware of. With a variety of energy and focus supplements out there like the ones mentioned, you’ll be on your way to more energy and increased focus in no time. Make sure to keep up with a healthy daily routine as well!
