Don’t get me wrong, I love a good caffeine boost as much as the next person. After all, who doesn’t love a steamy latte on a chilly morning, or enjoy a nice iced coffee when the sun is shining? As great as caffeine is, you shouldn’t have to rely on it to get you through the day.
Using caffeine excessively can actually lead to some really unpleasant side effects. You have probably experienced the caffeine jitters when you’ve had one cup too many, but the consequences can actually be much more serious. Excessive coffee consumption can lead to serious health issues, such as insomnia, heart palpitations, indigestion problems, and persistent headaches. This is why it’s so important that we find healthier ways to fight tiredness, stress, and general fatigue…especially as women over 40!
Over the years, I have tried just about every vitamin and dietary supplement out there to help boost my energy levels. As it turns out, there’s plenty of clinical research out there that points to the vital role vitamins, minerals, and botanical supplements can play in helping us feel less stressed and much more energetic. To help you find natural energy boosters, I’m sharing 6 vitamins that have helped me!
#1 | Vitamin B12
Vitamin B12 is incredibly important! Without vitamin B12, our bodies cannot properly produce red blood cells, which we need to stay oxygenated and energized. Not only is Vitamin B12 essential for healthy muscle and brain function, but it also has a proven ability to reduce the sensation of fatigue, which is incredibly important for women, especially after the age of 40.
You can increase your vitamin B12 levels by consuming more meat, eggs, and dairy products, but this can be difficult if you’re trying to watch your calorie count. Luckily, you can easily find convenient vitamin B12 supplements. If you are finding you’re still feeling exhausted, even after what seemed like a good night’s sleep, there’s a chance you have a vitamin B12 deficiency. Fight off that mid-afternoon slump by adding B12 rich foods to a healthy diet, or by taking a quick and easy vitamin supplement each morning!
Note: This should be obvious without me having to say it but I want to cover all my bases…ALWAYS talk to your doctor before taking something new or if you have any help concerns. I have tried a lot of supplements, vitamins, diets, exercises, etc. but I am not a doctor!
#2 | Iron
Iron is an essential nutrient that our bodies need for healthy oxygen circulation! Without healthy levels of iron, the cells in our bodies struggle to function and develop properly. A lack of iron can make us feel like we can’t collect our thoughts and causes an overall sense of fatigue.
Red meats and fish are great sources of dietary iron, but if you’re a vegetarian, you can still get a significant amount of iron in your diet by consuming more nuts, beans, leafy greens, and broccoli. Iron can be a little tricky to supplement because excessive iron intake can have some pretty serious side effects. You should consult with your doctor and undergo a blood test if you think you might be suffering from an iron deficiency. Maintaining healthy iron levels is so important, especially for women with heavy menstrual cycles. If you are consistently feeling exhausted and stressed and can’t quite figure out why, consider having your iron levels checked.
#3 | Magnesium
Our bodies need magnesium for over 300 metabolic processes. If you suffer from tiredness, irritability, mental confusion, and high levels of anxiety, it could be a sign that your body is lacking magnesium.
You can help boost your magnesium levels by adding more seeds and nuts to your diet. While seeds and nuts are super healthy, they are really dense in calories. If you’re worried about weight gain, you can easily take a daily magnesium supplement.
#4 | Zinc
Without healthy levels of zinc, we feel tired and irritable. This is because zinc is an incredibly important mineral for a whole host of natural processes within our bodies. Zinc helps regulate hormone levels and it plays an important role in supporting a healthy immune system. Fixing your zinc deficiency will have a really important effect on your energy levels and should help boost your general mood!
Red meat, poultry, various types of shellfish, beans, nuts, whole grains, and dairy products all contain high levels of zinc. If you feel like you are already getting enough of these zinc-rich foods in your diet, consider taking a daily zinc supplement. Zinc will help you feel more energetic and it should help you get a good sleep at the end of a long day!
#5 | Ginseng
While it is not necessarily a vitamin, ginseng has been used for thousands of years as a natural energy supplement. Regular supplementation with ginseng is said to help reduce stress and anxiety, as well as relieve chronic fatigue and help boost energy levels. Ginseng is a potent antioxidant, so it has so many health benefits. Ginseng is also a powerful immune system booster, so it can be really helpful during the winter months when everyone seems to get sick.
While you can eat ginseng root on its own, it’s not recommended. Instead, you should keep an eye out for convenient ginseng capsules, or even herbal teas that contain red ginseng root.
#6 | Vitamin D
The easiest way to get a healthy dose of vitamin D is to soak in direct sunlight. That’s right, soaking in the sun doesn’t just feel great, it can actually be a healthy way to absorb vitamins. However, excessive exposure to the sun’s powerful UV rays can be damaging to the skin. There’s also the fact that many of us receive insufficient sunlight during the winter months. Vitamin D deficiencies are linked to depression, anxiety, low energy levels, and even excessive weight gain. This is why it’s super important that we take a vitamin D supplement if we cannot get enough sun.
Vitamin D supplements are really easy to take and they can help our bodies fight off emotional instability and fatigue. Give yourself a mental and physical boost by making sure you have healthy levels of the sunshine vitamin!
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What are some vitamins you take to fight tiredness? Please share in the comments!
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