Vitamins and Supplements That Boost Energy

Vitamins and Supplements That Boost Energy: Best For Weight Loss?

The first thing that you need to know is that there are different types of vitamins. There are the essential ones, which are necessary for your body’s survival; then there are non-essential ones, which play a role in your health but do not directly affect your life; and finally there are those that have no known effect on human health or longevity.

Essential Vitamins

These are the vitamins that your body needs to function properly. They include: Vitamin A, B1, B2, C, D3 and E. These vitamins are essential because they cannot be made by your own body without them.

You will die if you don’t get enough of these vitamins! Without these vitamins you won’t survive. The only way to obtain some of these essential nutrients is through food or supplements (see below).

Non-Essential Vitamins

There are other vitamins that may or may not be beneficial to your health. Some of these non-essential vitamins include: Vitamin K, Vitamin C, Vitamin D and folic acid. If you take any of these vitamins it would be wise to consult with a doctor before taking them since they could cause problems in your body.

Vitamin Supplements (Food Label)

These are a group of vitamins that you can find in food. These are: Vitamin A, Thiamin, Riboflavin, Niacin, Pantothenic Acid, Vitamin B6, Folate, Vitamin B12, Biotin, Panthotenic Acid, Choline, Inositol and Betaine. Most of these you get from the food you eat.

However, some are made by your body. Still, there are situations where you might need to take a supplement.

Taking too much of any one of these vitamins usually won’t kill you, but taking a lethal dosage (such as the entire bottle of a multivitamin) can result in death due to liver failure. A more immediate effect of taking too much of one or more of these vitamins is illness and diarrhea.

Most people get enough of these vitamins through a healthy diet. However, some people might need to take a supplement every now and then.

Blood Donation

Just giving some of your blood can help replenish your iron levels. This is a natural way to get the nutrients back into your system. The next time you feel light-headed after a blood donation, just think of the people who need it more than you do.

During a blood donation, they test your iron levels to see if you qualify as a donor. If your iron levels are too low, you can’t donate blood. The minimum acceptable amount is 12 g/dL.

They will also check other minerals and nutrients and if any of those are low, they won’t let you donate either.

Some people make the mistake of drinking Coca-Cola before or after they donate blood, believing that the caffeine and sugar will improve their energy levels. In fact, the opposite is true. The carbonated beverage can actually upset your stomach and make you feel worse.

Dehydration

One of the most common causes of fatigue is dehydration, which happens when your body doesn’t have enough water to function properly. When you’re dehydrated, even simple tasks seem to take more energy. It can also cause light-headedness, headache and dizziness.

This condition is quite common among athletes, especially during hot days or long competitions. When you’re dehydrated, your brain doesn’t work as well — the organ needs water to function properly.

The human body is 60% water on average. The brain is over 80% water. Even a 1% drop in body water can cause fatigue and other symptoms of dehydration.

If you’re exercising or competing in hot conditions, you should drink water before you become thirsty — by then, you’re already somewhat dehydrated.

The first sign of dehydration is dry or sticky eyes. Other symptoms are:

Thirst

Dry mouth and throat

Loss of skin elasticity (wrinkling of the skin)

Decreased urine output

Dizziness, light-headedness or fainting

Headache

Nausea or loss of appetite

Muscle fatigue or cramps

If left untreated, dehydration can cause your blood pressure to drop. This can lead to a coma or even death.

Dehydration is caused by more than just sweating a lot. Diarrhea and vomiting can also cause you to lose fluid. So can an insufficient intake of fluids.

People who are sick or have a medical condition are at risk of dehydration, as are people taking certain medications like diuretics (water pills). Some medications, like antidepressants, can also lead to dry mouth.

You can treat dehydration by drinking fluids. If you’re exercising or competing and you’re dehydrated, it’s best to wait until you’ve finished before you rehydrate. Drink a beverage with electrolytes in it like Gatorade to replace the minerals your body loses through sweating.

Your cells and blood vessels are permeable. This means that toxic substances can more easily pass through them and into your blood. When this happens, you can experience a wide range of symptoms.

These substances can also build up in your body if you’re exposed to them regularly, which can lead to more serious conditions.

There are three processes that remove waste and byproducts from your cells: excretion, excretion, and excretion. Or in other words, urination, defecation, and perspiration (sweating).

When you’re dehydrated, your skin doesn’t work as well. This slows down the rate that your body excretes toxins through perspiration. Your urine output might drop, which means that byproducts aren’t getting excreted through urination.

And excretion through defecation can become even more difficult — this can cause your bowels to become backed up, leading to toxic waste building up in your digestive tract.

Dehydration can lead to a drop in your blood pressure. When this happens, your heart has to work harder to pump blood throughout your body. This puts an added strain on your heart and can cause other health complications.

The most common sources of dehydration are simple: not drinking water or liquids at all, or not drinking enough of them. Most adults need between eight and twelve 8-ounce glasses of liquid a day in order to stay hydrated. If you’re sweating a lot from physical labor or exercising, or if it’s a hot day, you’ll need to drink more.

If you go for more than a day without enough water, you can suffer the same symptoms of mild to moderate dehydration: dry mouth and throat, headaches, light-headedness, and difficulty focusing.

When you do become dehydrated, one common remedy is to down an electrolyte solution like Gatorade or Powerade. These drinks can replace the electrolytes your body loses through sweating, but they can’t replace the water. It’s a common misconception that these drinks are a suitable substitute for water.

You should, of course, address the underlying cause of your dehydration (like stopping physical activity and cooling off in general). But if you want to rehydrate, plain water is the best solution. Sports drinks like Gatorade may be full of sugar and unnecessary additives, and downing a bottle of them won’t do your wallet (or your digestive system) any good.

If you’re suffering from serious dehydration with severe symptoms like dry mouth and tongue, dizziness, confusion, or decreased urination, seek medical attention immediately. Dehydration can be a serious medical condition that can eventually prove fatal if left untreated.

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Nutritional supplement use among college athletes and their sources of information by K Froiland, W Koszewski… – … journal of sport …, 2004 – journals.humankinetics.com

High school athletes and nutritional supplements: a study of knowledge and use by SJ Massad, NW Shier… – … Journal of Sport …, 1995 – journals.humankinetics.com

Whey protein, amino acids, and vitamin D supplementation with physical activity increases fat-free mass and strength, functionality, and quality of life and decreases … by M Rondanelli, C Klersy, G Terracol… – … American journal of …, 2016 – academic.oup.com

Why US adults use dietary supplements by RL Bailey, JJ Gahche, PE Miller… – JAMA internal …, 2013 – jamanetwork.com

Caffeinated energy drink consumption among adolescents and potential health consequences associated with their use: a significant public health hazard by V De Sanctis, N Soliman, AT Soliman… – Acta Bio Medica …, 2017 – ncbi.nlm.nih.gov

Effects of energy drinks on the cardiovascular system by B Wassef, M Kohansieh… – World journal of cardiology, 2017 – ncbi.nlm.nih.gov

The prevalence of vitamin supplementation in ultraendurance triathletes by WL Knez, JM Peake – International journal of sport …, 2010 – journals.humankinetics.com