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While it’s totally normal to slow down a bit as we age, it’s not typical to feel like you’ve come to a complete standstill. If you’re always tired and wondering how to get more energy during the day without downing cup after cup of coffee or ingesting sugary snacks for a quick hit of fuel — neither of which are great ways to maintain stable momentum — it might be time to reach for one of the best energy supplements on the market. But not all energy-boosters are created equal!
Woman’s World chatted with several medical professionals, including Dr. Yeral Patel, MD, a functional medicine physician practicing in Newport Beach, California, RNA ReSet founder and best-selling author Carolyn Dean, MD, ND, and Dr. John Salerno, a board-certified family physician in New York City, to find out which of these little dynamos you should be taking and what they can do for you to put the pep back into your step.
Why does energy decrease with age?
According to Rush University Medical Center, a reduction in energy is to be expected as we get older due to cellular changes that affect our muscle mass and strength, making strenuous activities more tiring. These changes also limit the heart’s ability to pump energy-boosting blood through our bodies, resulting in a decrease in overall vitality.
A sudden, chronic lack of energy, however, may be cause for concern. If you’re regularly getting a solid night’s sleep, but still feeling groggier than usual during waking hours, there could be several factors at play. Fatigue in older adults can actually be the first sign that you’re dealing with an underlying medical issue, such as a thyroid problem, rheumatoid arthritis, menopause, or even certain types of cancer. Additional culprits may include kidney, liver, or chronic obstructive pulmonary disease (COPD), anemia, fibromyalgia, sleep disorders like sleep apnea, and diabetes.
Alternately, certain medications, such as antidepressants, antihistamines, and medicines for nausea and pain can cause tiredness, as can mental health issues.
As if all of that wasn’t complicated enough, there are also several lifestyle habits, like not getting enough sleep, not eating a well-balanced diet, or getting too much or too little exercise, that can impact your energy levels.
While an energy supplement can certainly help if getting through the day without a nap has become a major struggle, to be safe, it’s best to check in with your doctor to help ferret out a cause.
Health Benefits of Energy Supplements
Even if you’re making sure to get enough rest, eating a well-balanced diet, and taking plenty of time to relax, some days might still require a little extra boost to help you feel your best.
There are plenty of great energy supplements out there that can not only help you to restore your energy levels but improve alertness, memory, and brain function, sleep, and more as they work to lower stress levels and get you back to tip-top shape.
It’s worth pointing out that none of these are “magic pills,” and you’ll likely only see benefits over time — they’re not an instant fix. Still, these energy boosters can be a great part of your daily health and wellness regimen with the right expectations.
The Best Energy Supplements for Women
When it comes to giving your system a jolt, there are a myriad of vitamins, minerals, and antioxidants that naturopathic doctors recommend for a safe and natural energy boost, and we’ve compiled their top picks for you to make the most of them. Keep scrolling for Woman’s World‘s picks for the best energy supplements for women over 50.
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Iron deficiency is one common cause of low energy that's especially common in women — particularly those with heavy periods, women who are pregnant or recently gave birth, and those that don't eat enough iron-rich foods like spinach, lentils, beef, and chicken.
“Iron is important for energy levels, because it is a key component of red blood cells which carry oxygen,” says Patel. “Oxygen is what the body uses for the most efficient fuel and energy for all the cells in the body. Iron is also important to keep the body's ferritin [a universal protein that stores iron] levels stable. Studies have shown that low ferritin [impacts hormone levels, including for your thyroid], which causes fatigue.”
Iron levels should be tested by a doctor. If they're found to be low, you can try Vitron-C’s iron supplement with vitamin C, a vegan and gluten-free supplement that helps reduce fatigue by supplying your system with all iron it’s lacking.
Dean cautions that supplemental iron “works for energy only in someone who is low in iron," however, noting that "too much iron can cause an iron overload syndrome, which has the opposite effect."
You probably already know that vitamin C is an important immune booster, but it’s an equally important ascorbic acid that works to keep your energy levels high, sys Salerno: “Vitamin C is an essential nutrient for women ... [and increases] cellular energy by acting as a strong antioxidant and detoxifier."
Patel agrees, saying, “Vitamin C (in all its forms) is a great source of energy that also improves the body's antioxidant levels.”
DACHA Nutrition’s liposomal vitamin C provides 1,200 mg of this powerful vitamin, which many women don’t get enough of through diet alone. Since the body doesn’t produce it naturally, this supplement might be just what the doctor ordered for boosting your vitamin C levels — and, in turn, your energy.
Your mom wasn’t kidding when she told you that eating your beets was important. According to Patel, beets are a nutritional powerhouse "filled with B-vitamins, iron and vitamin C" that boost “both the immune system and the body's energy level.”
Adding a beetroot supplement, like Feel Great 365’s beetroot, to your regimen can increase "stamina and performance as well as blood flow in women,” says Salerno. When paired with the unique blend of antioxidants, including vitamins C and B6, selenium, zinc, copper, and riboflavin found within, it equates to more natural energy, better athletic performance, and increased blood circulation.
CoQ10 (Coenzyme Q10) is a buzzy antioxidant beloved by many for its energizing properties. Though our bodies naturally produce CoQ10, production can slow with age, making BioEmblem’s CoQ10 softgels a must-have in your supplement arsenal.
"CoQ10 is very important for energy levels,” says Patel, who calls it “one of the most significant for the cells in the body to produce energy."
A recent buyer suffering from low energy credited BioEmblem's formula with helping her remain focused during a big move, writing, “I suffer from lethargy due to medical conditions beyond my control. My usual activity levels are generally low, however, I have noticed a marked improvement in energy levels as well as stamina after taking this CoQ10 daily in the a.m. I have a better attention span, with an increased ability to do the things and get them done.”
An adjunct supplement to CoQ10, MitoQ acts similarly, supporting healthy energy levels and organ function, according to Salerno, who recommends these capsules.
“MitoQ is a unique form of CoQ10, an antioxidant the body naturally makes," he says. "It helps optimize organ health, which supports sustained energy output and recovery levels; it also helps the body’s natural resilience and ability to combat free radical damage associated with aging and illness.”
Online reviewers — especially those on statin drugs, who tend to experience lowered CoQ10 levels — also credit this supplement with helping to boost stamina and energy.
If you practice sun safety by avoiding the sun during peak hours and piling on the sunscreen, you’re undoubtedly taking great care with your skin’s health, but you might not be getting enough vitamin D — aka the “sunshine vitamin." That can be bad news for your vivacity, since vitamin D plays a crucial role in many of our body’s internal processes as we get older — including energy production.
“Vitamin D3 is important because of its link to the body's powerhouse, the mitochondria, that use glucose and oxygen to produce energy,” Patel explains. “Also, vitamin D helps with building strong bones."
That in turn enables us to exercise — a proven way to increase energy levels in women.
Salerno notes that taking a vitamin D supplement, such as Health Thru Nutrition’s vitamin D3 softgels, which boast more than 200 five-star reviews online, can “prevent bone loss and [protect] women’s immunity and brain function.”
Buyers also love how easy these supplements are to swallow thanks to their miniature size.
Ashwagandha is an Ayurvedic herb that Salerno says holds plenty of nourishing properties for adrenal glands, which can serve up energy boosts in spades.
Patel adds that “Ashwagandha is an adaptogen, a natural substance that helps the body adapt to stress." Long used in Indian and Chinese medicine to lower high cortisol (aka the stress hormone). According to Patel, stress "causes an increase in inflammation and, in turn, causes increased fatigue.”
Zentastic’s ashwagandha capsules feature a blend of organic ashwagandha root powder, organic ginger root powder, and black pepper extract to provide natural relief from anxiety and enhance mood and energy.
With 100 percent of reviews coming through at four or five-stars, this supplement is undoubtedly a customer favorite. One recent buyer gushed about her purchase, writing, “I like taking ashwagandha when I'm going through a particularly busy or stressful time at work, and/or not getting enough sleep. It mitigates the effect of fatigue and stress on my system and lets me power through until things normalize. This is a high-quality ashwagandha extract that does its job well.”
Per Salerno, rhodiola rosea is another one of those herbs that can be used as an adaptogen to help your body cope with external stressors that can drain your body of energy by regulating your adrenal hormones — the substances responsible for regulating everything from your reaction to stress and immune health to your metabolism and blood pressure.
Those that want to give it a go can try Double Wood’s Rhodiola Rosea supplement, a gluten-free and vegan capsule that upwards of 400 five-star reviewers have praised for its subtle energy-boosting abilities as it reduces stress, clears brain fog, and improves endurance.
Though ginkgo biloba may not directly increase energy, Patel says it can improve "mood and well-being, as well as improve PMS symptoms." As a result, “energy levels naturally increase, [since] when pain is reduced ... people feel better [and are] more energetic.”
Salerno added that ginkgo biloba “increases blood flow while also supplying cells with an increasing amount of oxygen” — another energy-increasing factor.
Nature's Bounty ginkgo biloba provides 60 mg of its star ingredient per gel capsule, with many reviewers remarking on their increased alertness, less fatigue, and improved memory over time.
Those seeking to as recoup some of the energy they had in their youth can turn to Nature's Bounty's vitamin B complex for surefire revitalization. The vitamin B found within boosts red blood cell production, helping your body to make energy from the food you eat. Being deficient in vitamin B12 has also been linked to depression, so it’s a great way pick-me-up if you’re feeling run-down or fatigued.
In fact, Patel thinks that “B-Complex is probably the most important vitamin. It is composed of all the B vitamins, including B12, B6, and pantothenic acid."
Patel explains that this group of vitamins are "cofactors needed for most of the signals and pathways in the body to function correctly. They assure the right conversion of hormones to maintain optimal balance and energy.”
What's more, Salerno says this combination supplies “energy to the mitochondria of our cells, which is important for maintaining stamina." Additionally, it regulates glucose metabolism, which he says is essential for cellular energy.
This highly-rated supplement provides all the necessary Bs for increasing your energy's metabolism, nervous system, immune system, and even your heart’s health — though Dean notes that you should check in with your doctor prior to taking it to avoid potential toxicity of the liver.
Magnesium is a super important mineral that's required for more than 300 enzyme functions in our bodies, including blood pressure and blood glucose regulation and muscle and nerve function. A top choice for relaxing tired muscles, it also helps your body properly handle energy-depleting stress.
Choosing the right one, however, is essential. “Not all forms of magnesium are easily absorbed by the body,” warns Dean. “This is why I recommend ReMag pico-ionic liquid magnesium. Its direct and complete absorption into cells means you will get the nutrient support you need and avoid a laxative effect that most common forms of magnesium result in.”
Better still, it can be added to your daily water, juice, or smoothie, so you don’t have to deal with swallowing huge pills. In turn, you'll experience increased energy along with relaxed muscles and better sleep, making it easy for you to tackle your day with ease.
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