Feeling a little tired occasionally is normal. When fatigue persists, and doesn’t improve with changes in diet, exercise, or more sleep, consult your physician to rule out potential underlying causes. Which supplements boost your energy best?

While you may be tempted to reach for caffeinated drinks, caffeine stimulates, but it also stresses the adrenal glands and endocrine system. Energy drinks rely heavily on sugar and other short-term stimulants, like caffeine. Similarly to the effects of sugar in candy, cereal, and other nutritionally-deficient snacks, chronic caffeine consumption results in energy crashes and dependence. Constant energy relies on three key factors: sleep, exercise, and eating natural, organic food.

For a bigger energy boost, you might consider trying some of these natural supplements to help clear out the toxin overload in your system, but always check with your doctor before trying a new supplement.

1. Vitamin B12-necessary for energy metabolism, but cannot be made by the body, so it must be obtained from foods or supplements.  Clams, mussels, red meat, and dairy are the best natural sources of B12, but if you’re vegan, you may need a supplement. Look for one that contains both  methylcobalamin and adenosylcobalamin.
2. Iodine-hormones, specifically thyroid hormones, need iodine to aid chemicals in energy creation. The best iodine sources are seafood and sea vegetables (think seaweed and algae), and dark leafy greens.
3. CoQ10-this enzyme plays an important role in converting energy in the body. Fatigue is a symptom of CoQ10 deficiency. Research supporting supplementation shows promise.
4. Acetyl L-carnitine- transports fatty acids into the mitochondria for conversion into energy. It’s also reported to support brain function, focus and memory.
5. Magnesium-important in management of inflammation, it’s also essential for healthy energy levels.  The highest dietary sources of magnesium include raw spinach, pumpkin seeds, almonds, sesame seeds, beans, avocados, and quinoa.
6. Ginseng-This well-known herb acts as an adaptogen, supporting the body’s natural response to stress, anxiety, and physical exertion.

While no supplement can replace good sleep habits, proper nutrition with whole foods, plenty of fresh drinking water, and exercise, sometimes a 100% perfect diet is not always attainable. Here are two of my favorite energy-boosting supplements:

• Nutrient dense superfood shake-sometimes life is busy and consuming whole foods is a priority for me, but this is what I use once daily to ensure I can get the antioxidants, vitamins, digestive enzymes, and energy-boosting fuel to get me through the day.
• Pre-workout drink-Why? It’s a powerful combination of ergogenic (performance-enhancing) ingredients and phytonutrients that are scientifically shown to help improve exercise performance, sharpen focus, and delay exercise-induced muscle fatigue. It contains functional ingredients that have been scientifically shown to work. Other products include gimmicky ingredients with no evidence that they work. There are no artificial colors, artificial flavors, artificial sweeteners, or preservatives, and that’s really important to me. It gives me an energy boost without making me feel jittery like caffeine does.

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