In today’s fast-paced world, maintaining optimal energy levels is essential for accomplishing our daily tasks and pursuing our goals. Having sufficient energy makes a significant difference in how we approach our daily tasks and engage with people around us. Many adults find themselves in need of energy boost at times. With various energy boost products available in the market now, it is essential that you understand the science behind them and choose only what your body needs.

Ideally, a well-balanced diet is enough to maintain your nutritional and energy needs. However, there are special situations where this does not work well and it may be the case for you. If you constantly feel tired, consider these three factors:

1. Increased nutrient requirement. You may have an increased energy need when you are pregnant, breastfeeding, going through intense physical training, or recovering from illnesses.
2. Dietary restrictions. Allergies, intolerances, and dietary choices such as vegan or vegetarian diets may put you at risk of certain nutritional deficiencies. You may find other food alternatives that can provide the same types of nutrition else consult healthcare professionals to evaluate whether you are in need of targeted supplements.
3. Convenience and lifestyle. Limited time and money for some of us can potentially be a challenge in maintaining a well-balanced diet. You may be busy with work that you tend to eat out most of the times or order a delivery. In certain countries, fast food may be way cheaper than healthy meals too. It is best that you consider changing your lifestyle looking into the long term effects, but if it is the best you can go about now, consult your healthcare professionals. Supplements may be recommended under their guidance to ensure adequate nutrient intake for optimal energy levels.

Types of supplements that maybe needed to improve energy level:

1. B Vitamins

B vitamins are water soluble so they cannot be stored in your body and needs to be supplied daily. They are involved in energy production process in your cells hence deficiency in one or more types of B vitamins is often associated with fatigue. You may have heard of B- complex vitamins which is a combination of all 8 types of B vitamins, each playing important functions closely related to converting food into energy.^{1, 3} Most of them are involved in formation of healthy blood cells and can correct anaemia when present. This leads to sufficient transport of oxygen throughout the body for use in energy-generating metabolic reactions.

• B1 (thiamine) – involved in breakdown of nutrients for energy and production of bioactive compounds essential for brain function¹
• B2 (riboflavin) – key component for cell growth, energy production, and breakdown of fats, steroids, and medications²
• B3 (niacin) – convert nutrients into energy, create and repair DNA, act as antioxidant²
• B5 (pantothenic acid) – build and break down fats, act as antioxidant, and potentially reduce cholesterol level²
• B6 (pyridoxine) – involved in breakdown of proteins, carbohydrates, and fats, and supports immune function and brain health²
• B7 (biotin) – for carbohydrate and fat metabolism and regulates gene expression³
• B9 (folate) – required for cell growth, amino acid metabolism, and formation of red and white blood cells³
• B12 (cobalamin) – for development of brain and nerve cells, and formation of red blood cells and DNA²

2. Vitamin C and Zinc

Vitamin C is also water soluble and requires daily supply while zinc is needed in trace amount for nearly 100 enzymatic reactions to proceed.⁴ Similar to B vitamins, vitamin C is essential for many energy-yielding metabolisms. More importantly, both are powerful antioxidants responsible for protecting cells from oxidative stress that is confirmed to be a key contributor to chronic fatigue.^{5, 6}

Supplements are a great alternative when your body is not able to absorb nutrients naturally but keep in mind that the dosage matters. Speak to your healthcare professionals to determine what is right for you.