Supplements to Help With Energy

Supermarket shelves lined with vitamins, refrigerated cans in neon colors, even gas station counters with pill packets boast an energy kick. When fighting fatigue who wouldn't want supplemental help? While health professionals first tout regular sleep, a balanced diet, stress reduction and exercise, some supplements help with energy. Discuss supplements with a doctor or a pharmacist first as they can adversely interact with medications or existing health conditions. Also, if fatigue becomes chronic, a doctor should test for possible illness.

Coenzyme Q10

• This enzyme and antioxidant found in every cell of the body is key in energy production. These enzyme levels decrease with age, so it's one of the most popular supplements for energy; people also take it for immunity.
  Suggested daily dose: 30 to 50 mg
  Considerations: You must take it for several weeks to experience effectiveness.

Magnesium

• Oral magnesium has reduced fatigue in people with low magnesium levels. The mighty mineral is needed for more than 300 biochemical reactions for heart and nerve function, energy metabolism and protein synthesis.
  Suggested daily dose: 300 to 400 mg
  Considerations: People with heart or kidney disease should not take this supplement. Taking too much can lead to diarrhea.

Iron

• This mineral carries oxygen throughout the body. People who suffer from an iron deficiency complain of feeling cold, tired and may be pale. A supplement can improve exercise performance, memory and alertness.
  Suggested daily dose: Men and women older than 50 should take 8 mg a day, while women 19 to 50 should get 18 mg a day.
  Considerations: Too much iron can accelerate health problems. It's best for a doctor to test your blood before you take an iron supplement.

Eleuthero

• Also known as Siberian ginseng, this plant has been used in Chinese medicine to improve mental activity and physical endurance under stress.
  Suggested daily dose: Up to 3 g, taken six to eight weeks with a one- to two-week break in between.
  Considerations: People with uncontrolled high blood pressure should not take eleuthero as it may raise blood pressure or heart rate.

Ginseng

• One of the best-known energy supplements for reducing stress, strengthening immunity, enhancing memory and energy, ginseng is an adaptogen, or a class of natural substances with the ability to restore the body's equilibrium.
  Suggested daily dose: Between 100 to 700 mg, taken in divided doses twice a day.
  Considerations: Don't take ginseng at night as it may disrupt sleep. To gain the full effects, its best to take this for several weeks.

Cinnamon

• This spice may help maintain blood sugar levels, which can sustain energy levels.
  Suggested daily dose: Two 500 mg cinnamon capsules taken midday to prevent the afternoon slump.
  Considerations: Cinnamon in large amounts can cause mouth sores.