Energy Supplements or Other

[Dia Minha]

It was brought to my attention recently that I am not the only one that uses food to try and increase my energy levels throughout the day. I have heard cayene, ginseng, and vitamn B's specifically B12 can help increase energy. Does anyone know how much of each I should take? Are there any other supplements without caffiene out there that can help increase my energy levels? I am getting enough sleep, water, and nutritients. I'm just looking for an extra boost for those times during the day, when several weeks ago, I would have used caffiene.

[Footprints Nursery]

Usually by mid afternoon I feel really run down, on doctors advice I have been eating an apple for afternoion tea. The doctors says with all the natural sugars it is an instant pick me up - seems to be working for me.
Darhlia

[5ft Diva]

Oooh, I snack on apples all the time. Mostly in the afternoon because that's when my body craves them. Interesting that you would bring that up, FN.

Dia, right now I'm taking my prenatal plus 1000 mg of B12 and it's working great for me. I buy mine just at whatever drugstore I'm at and I buy the store name brand, too. They work for me. I don't know exactly what it's doing other than I do feel like I am peppier and I just feel better. I think the biggest thing is that I'm thinking better as well. For a while there I really couldn't think straight. My mouth couldn't sync up w/ what my brain was thinking and felt dazed and confused a lot of the time. All I know is that I felt really good after my second dose of B12. I can't promise this will happen to everyone, but it happened to me. I must have really needed it. Good luck. Let us know how it goes.

[Big_Sissy]

I believe you mean 1000 mcg (1mg).

Glad to hear it's helping.

[Dia Minha]

I have been taking 1,000mcg since Thursday. As of yesterday I'm not seeing much improvement. How long should I keep going? Should I increase my dose?

I'm going to start back on the 5HTP today and see if I can't get my sleeping patterns regulated again. I'm not sure what is going on with that. I always do better on Fridays, after not getting much sleep Thursdays, but if I do that too many nights in a row I crash and don't get anything done. So I don't think I'm getting too much sleep. I tested my sleeping patterns a while back and my body naturally woke up after 8 1/2 hours. So I know I should be getting that much every night. I'll keep taking the B12 and working on getting at least 8 hours of sleep and and hopefully I'll pep up here soon.

This isn't a new thing. I'm just trying to find a permanant solution instead of self-medicating with caffiene. Maybe my body still just needs time to adjust.

[Big_Sissy]

You should see something by the end of a week for sure. I would probably not take it longer than 2 weeks though since you more than likely don't need it if after that long you don't notice a difference.

Now this is none of my business, but have you had any blood work done to rule out any possible thyroid problems?

[Dia Minha]

Well, I'm not sure, but I think I saw a difference today. However, it could just be the adrenalin pumping, because my sister is coming on Wednesday. That happens sometimes. I'm sure I'll know for sure by the end of the week.

No, I have not had any blood drawn recently. I need to get that done. I guess I'll have to set a goal to get in soon.

[5ft Diva]

Originally Posted by Big_Sissy

I believe you mean 1000 mcg (1mg).

Glad to hear it's helping.

Thanks for the correction, BS.

[Big_Sissy]

I would for sure. I had the same questions, and it's nice to rule out the thyroid first and formost.l

[Mamallama]

I just found this article on foods and Vitamins that help increase energy----



"Feeling tired all the time? Then it's time you stopped relying on quick pick-me-ups like sugar, which will leave you with a follow-up energy crash, or coffee, which is known to cause sleep disturbances. You can avoid this vicious cycle of energy highs and lows, by planning balanced meals, packed with fatigue-fighting properties -- we'll show you how.Balance Protein and Carbs

To keep your energy at peak performance, pick foods that will keep you going longer than the quick, but fleeting jolt of a sugar rush, says Bonnie Taub-Dix, MA, RD, CDN, and national spokesperson for the American Dietetic Association (ADA). She recommends planning meals and snacks that combine protein and carbohydrates, such as whole grain crackers with peanut butter or cheese. The carbohydrates will give the more immediate energy boost, while the protein will have real staying power as your body gradually digests it and uses its energy over time.

Eat an Energizing Breakfast

One of the best ways to start out your day with high energy is through a hearty breakfast. A high-fiber cereal paired with low-fat milk has that balance of protein and carbohydrate which is essential to staying refreshed throughout the morning, says Taub-Dix. But watch out for kinds with high sugar content, which may mean an energy crash waiting to happen.

Go for Yogurt

If you're looking for quick pick-me-up before or after a trip to the gym try yogurt. Since it's technically a liquid, it breaks down more readily than solids, providing the energy your body craves at a faster speed. Yogurt also contains that nice balance of protein and carbohydrate. Low-fat or skim milk or even milkshakes can be energizing too, Taub-Dix says.

Up Your Inulin Intake

Inulin is a fiber that keeps you feeling fuller, longer which can be very energizing, says Taub-Dix. It also helps reduce constipation which can be an energy drainer. Found in wheat, garlic, onion, chicory root, and Jerusalem artichokes, inulin may increase how efficiently your body can absorb certain dietary sources of iron, according to a study conducted by the Agricultural Research Service on pigs. The study found that a diet comprised of four percent inulin had a significant impact on iron absorption, which plays an important role in preventing fatigue.

Snack Smart

You're eating three full meals a day, so why do you feel drained? "It's not always about the food itself. It's about how you eat," says Taub-Dix. Do not let yourself go too long without eating, because that can zap your energy. Your mind runs better on small meals and snacks every few hours, rather than large meals, according to Harvard Health Publications. To keep you from slowing down, space meals about five hours apart and snacks about two and a half hours after each meal. Don't go overboard -- a piece of fruit or handful of nuts will suffice.

Enhance Your Endurance with Vitamin C
This antioxidant rock star aids normal bodily functioning and growth and also improves the body's ability to absorb iron, which helps fight off anemia-related fatigue. Getting 250 to 500 milligrams of this vitamin two times per day may help reduce the symptoms of chronic fatigue by enhancing endurance and immunity, according to the University of Maryland's Medical Center (UMMC). Citrus fruits like oranges, grapefruits, and tangerines, as well as, kiwi, mangos, apricots, strawberries, cantaloupes, and watermelons are all packed with vitamin C. For veggies rich in vitamin C, try broccoli, peppers, tomatoes, cabbage, potatoes, and leafy green vegetables like romaine lettuce, turnip greens, and spinach.

Choose Balanced Energy Bars

"Some energy bars are far from energizing," says Taub-Dix. Look for kinds that have blend of protein, carbohydrate, and fat, but none of them in high quantities. Unless you're preparing for a big work out, avoid any bar that is high in only one of these properties. A good option is one that has about 100 to 150 calories.

Drink Up

Food is not always to blame for your exhaustion -- there may be another important part of your diet you're overlooking: water. Yes, that's right, even mild dehydration can slow down you and your brain. While the "right amount" varies from person to person and is influenced by things like the weather and a person's level of activity, it is generally recommended to drink about eight glasses of water a day.

When You Need Omega-3s

Days where you feel truly exhausted may because you're not consuming enough omega-3 fatty acids. Other symptoms of deficiency of this nutrient include poor memory, dry skin, mood swings or depression, and poor circulation, according to UMMC. To up your omega intake, add more fish, walnuts, and oils like canola, soybean, flaxseed/linseed, and olive oil to your diet. A study published in a 2005 issue of the journal 'Neuro Endocrinology Letters' suggested that people with chronic fatigue syndrome would respond favorably to a treatment including omega-3s.

Pump up the Iron in Your Diet

When your body is running low on iron -- a nutrient found in high amounts in dairy products like oysters, clams, red meat, poultry, fish, and shellfish -- it can be a drain on your whole system. Iron deficiency wreaks havoc on the production of red blood cells, the delivery of oxygen to the cells, and on your overall immunity. In addition, low iron levels causes anemia, fatigue, poor work performance, weakness, dizziness, and breathlessness. Women, who lose iron-containing blood during their periods, are at greatest risk for becoming iron-deficient.

We get iron from foods in our diet, but only 1 milligram of iron is absorbed for every 10 to 20 milligrams consumed, according the UMMC. Iron from plant sources like spinach, peanuts, peanut butter, almonds, lentils and dried fruits isn't absorbed as efficiently as iron from animal products.

Give Yourself a Vitamin-B12 Boost

Like iron, vitamin B12, plays an important role in preventing anemia-related fatigue and weakness. Good dietary sources of vitamin B12 include animal products like beef, liver, poultry, fish, shellfish, eggs and dairy. Multivitamins, foods enriched with vitamin B12, or shots are other ways to ensure vitamin B12 consumption, especially for vegetarians and vegans who may not get enough of this nutrient."

[Dia Minha]

Thank you so much for sharing this Mama. I actually had an appointment with the doctor on Friday. He suggested that my long heavy periods might be causing an iron deficiency. I go in for blood test on Wednesday. I don't eat a lot of meat, so I bet this could be part of my problem. Especially sense I tend to be overly tired for the three weeks surrounding my period. I take extra iron, but according to this article I should increase it, along with my vitamin C.

My doctor recommended I see an OBGYN about my periods. He stated that the OBGYN will probably want to put me on hormones (birth control). I'm not sure how I feel about that. I'm not a big believer in synthetic hormones. I think they can cause more problems than they fix. But maybe if the tests come back really low in iron, I can figure out how to fix it myself.

Thanks again for sharing this. It has connected some dots for me.

[Mamallama]

I'm glad you were able to go to the doctor. That makes sense about probably having an iron deficiency. Keep us posted how the tests go----hopefully as you correct that deficiency, you'll get to be feeling better soon.

You are such a great example to me. I have really been inspired by you to work harder on incorporating more healthy foods into my family's diet.....we have a long way to go, but I feel good to be heading in a healthier direction....thanks to you!