Caffeinated WaterWhere to find it:What it is:mild jolt of energyScience says: Good to know: this infographic of your body on coffee
Coenzyme Q10Where to find it: What It Is:Parkinson’s diseaseScience says: Good to know: Softgels from brands including Nature Made and Now Foods The antioxidant coenzyme Q10 plays a vital role in the mitochondrial production of ATP, which transports energy within cells. Natural CoQ10 levels decrease with age and with certain diseases, such as cancer and . CoQ10 is mostly marketed for countering the side effects of statins, treating congenital heart failure, Parkinson’s, and hypertension—and has shown good results in those areas. But it’s also getting airtime as a possible energy lifter. It might help, and it won’t hurt. Studies of the antioxidant’s impact on energy levels and exercise performance have shown mixed results. CoQ10 has a potentially hypoglycemic and hypotensive effect. Bee PollenWhere to find it:What it is:Science says:Good to know: Capsules from brands including Puritan’s Pride and Spring Valley, or loose granules to sprinkle over food Worker bees combine plant pollens, plant nectar and bee saliva into compact pellets that are used as food. Bee pollen is a nutritionally rich mix of proteins, carbohydrates, lipids, fatty acids, minerals, and vitamins. Most of the marketing hype relies on its use in folk or ancient medicines. Studies that do show bee pollen gives a boost have been criticized for being small, poorly run, or hard to replicate. If you’re allergic to bees or have seasonal allergies, consuming this supplement could trigger a response. MORE: 6 Simple, Natural Ways To Get More Energy Today RiboseWhere to find it:What it is:Science says: Good to know: Powders or chewable tablets (look for D-Ribose on the labels) from Swanson, Life Balance, etc. Ribose is made in the body from glucose, and it’s a key component of ATP, the compound that stores and delivers energy in cells. Because ATP is rapidly depleted during high-intensity workouts, ribose supplements claim to be a way to speed muscle recovery and limit post-workout fatigue.Research shows ribose can help improve blood flow in people with clogged heart arteries. But studies of ribose supplementation for better energy tend to be small, and most have shown no impact on the body’s short-term recovery or metabolic responses. Side effects for ribose supplements can be hypoglycemia, nausea, headache, and diarrhea. (Could your hormones be to blame for your fatigue and weight gain? Learn how to balance them and lose up to 15 pounds in 3 weeks with the Hormone Reset Diet!) CreatineWhere to find it: What it is:Science says: International Journal of Sport Nutrition and Exercise Metabolism high-intensity trainingGood to know:
CinnamonWhere to find it:What It Is:increase insulin sensitivityScience says:Good to know:
GlutamineWhere to find it:What it is:Science says:Good to know: Powders or capsules from NOW foods, Source Naturals, etc. The most abundant amino acid in the body, glutamine is the principal mode of nitrogen transport and an important energy source for many cells. The shelves may be packed with glutamine at your neighborhood vitamin store, but there’s no reliable evidence that supplementation can increase energy levels. Studies have shown glutamine to be effective at reducing infections following major surgery, bone marrow transplants, or burns. Glutamine deficiency is relatively rare. Besides being produced naturally in the body, it’s also found in foods like beef, pork, milk, yogurt, tofu, beans, eggs, spinach, parsley, and cabbage. MORE: What Kind Of Tired Are You? How To Tell—And Finally Get Your Energy Back QuercetinWhere to find it:What it is:Science says: International Journal of Sports Nutrition and Exercise MetabolismGood to know: Capsules from brands including Doctor’s Best and Swanson Health Quercetin is a flavonoid naturally found in the skins of many red fruits and vegetables, including red onions, tomatoes, and apples. It gained mainstream attention thanks to Lance Armstrong’s ad campaign for quercetin-containing energy drinks, which sported the tagline: “Tired of Being Tired?“Quercetin’s impact on endurance and energy seems “trivial,” according to a meta analysis of the supplement’s impact published in the . The most promising research for quercetin has focused on its ability to reduce pain and inflammation for men with prostate problems. Possible side effects of quercetin supplementation include headaches and tingling of the arms and legs.
