Supplements that increase energy are incredibly popular. Apparently quite of few of us work too hard, stay up too late, or eat too much fast food. The following may shed some light on what can help and what can harm.
Energy Drinks: 5 Hour Energy, Jolt, Monster, Red Bull, Rock Star
There are literally over 200 energy drinks available on the market. They are all very similar. Most of them contain a lot of caffeine, about as much as a cup of coffee. Red Bull and Rockstar have about 75-80mg, but Monster has twice that (160 mg). Most of them contain B vitamins, which can be helpful IF you are deficient. Most of the energy drinks, but not all, have a lot of sugar (similar to soda pop), which can give you a short burst of energy. If you are not active, however, sugar will usually just be stored away as fat in your body. Amino acids, like taurine, tyrosine, and phenylalanine, are commonly added to energy drinks. They are the building blocks of protein, but they make rather small contributions to energy.
One huge problem associated with energy drinks comes from caffeine. Large amounts of caffeine make it hard for the valve on top of your stomach to close properly, which allows gastric acid to rise up and scar the esophagus. This can lead to serious health problems, and this scar tissue has to be surgically removed. I have a friend who is a gastroenterologist. When he first started his practice, the large majority of his patients were elderly. Then energy drinks were created.
Now, he says, the majority of his patients are between the ages of 16 and 24. Most of them need surgery to remove scar tissue in the esophagus, which invariably has come from drinking way too many energy drinks.
He cautions patients to avoid this costly and painful surgical procedure by limiting their caffeine intake.
Stimulants for Energy: Caffeine, Ginseng, Ephedrine, etc.
Caffeine
Caffeine is the most popular stimulant used in energy supplements and drinks and it is also hidden in some herbs like green tea, guarana, yerba mate, and kola nut. If you see these listed in the ingredients, know that there’s caffeine inside. And, as described above: too much of a good thing can be harmful.
Ginseng
Ginseng or Panax Ginseng has been used medicinally for years to protect against stress and fatigue and as an aphrodisiac. Some modern studies indicate that it may be useful in decreasing blood sugar levels in diabetics. It is a popular ingredient in energy drinks and supplements for low energy. It may actually help increase energy since there are some reports of it causing insomnia, but the amount contained in most energy drinks is usually too low to be helpful.
Bitter Orange
Bitter orange, which contains phenylephrine, and Ma Huang or ephedra are amphetamine-like substances. They can increase energy and metabolism, but they are not without side effects. Ephedra can cause elevated blood pressure, irregular heartbeat, and even a heart attack. The FDA claimed back in the 90’s that the abuse of ephedra led to 17 deaths. So be careful when taking it. The higher the dose, the higher the chances of heart problems.
Capsaicin
Capsaicin, which is the ingredient in peppers that makes them hot, is also used as an herbal energy supplement. It has been shown to increase metabolism and energy too. It is very difficult to get enough from dietary sources to be beneficial, but there are capsules available that have 500 mg or more of cayenne.
Wheatgrass
Wheatgrass was popularized as a health food by a Lithuanian immigrant who figured it could be beneficial for humans since it seemed to help sick dogs that ate it. Wheatgrass contains some vitamins and minerals, but much less than most of the common vegetables and meats that we eat every day. The same goes for its ability to increase energy. It just doesn’t stack up to real grains and vegetables.
Multivitamins
Deficiency of vitamin b12, iron, or other vitamins often leads to fatigue. Vitamin B12 frequently provides energy to those who are deficient. However, if your diet is adequate, you won’t notice much of a difference with B vitamins from energy drinks and shakes. Even though multivitamins aren’t the most popular supplements for low energy, taking one each day is a good idea.
Energy Bars and Shakes
Energy Bars and shakes provide carbohydrates and protein for energy. If you need a short burst of energy, simple carbs like sugar can be helpful. If you are sitting in front of computer, it can just make your seat bigger.
Complex carbohydrates are usually a healthier choice and are also designed for those who need prolonged energy for endurance activities. Along with the complex carbs, these types of energy bars and shakes will often contain fifteen grams or more of protein.
Non-Pharmacological Methods
Diet
Improper diet is a leading contributor to a lack of energy. Eating simple carbohydrates like white bread, French fries, and pastries can give a quick burst of energy, but then usually leaves you feeling tired. The fast food industry thrives on providing this type of sugar rush. It can be addictive because once it quickly wears off, you need more to make it through the day.
Exercise
Even though exercise can make you feel tired right after, it will usually make you feel more energized for the rest of the day by inducing your body to release endorphins. If you keep it up, you’ll increase your strength and stamina and that will lead to less fatigue.
Sleep
Consistently going to bed at the same time and arising at the same time will do more for your daily energy levels in the long run than most energy pills.
Conclusion
The best approach to increasing energy is living a healthy lifestyle. Proper nutrition and vitamins along with adequate exercise and sleep will work better in the long run than energy drinks, and they won’t cause harmful side effects.
wheatgrass photo: kristen taylor