Vitamins and minerals for Energy, Fatigue, and Learning

It’s a well-known fact that vitamins and minerals play an essential role in many metabolic pathways supporting fundamental cellular functions¹. In particular, vitamins and minerals are involved in oxygen transportation, neuronal functions, DNA synthesis and energy-yielding metabolism. In their turn, all these affect psychological processes, including cognitions as well as mental and physical fatigue. Before we discuss vitamins and minerals in more detail, let’s consider some important definitions.

Energy vs fatigue

Energy and fatigue are interrelated concepts viewed as opposite ends of the same continuum. Each of them involves the sum of certain mental and physical components. For example, energy may include the degree of emotional well-being, mental resilience and perseverance, while fatigue may be about low vitality and a physical feeling when one is unable to do anything.

Mental and physical fatigue is experienced when the body’s demands of calories and nutrients are not met. That’s why one must take care of their diet. It’s extremely important to consume sufficient amounts of the right food while maintaining a calorie balance².

Making nutritious meals as a student

But what to do if you are a busy student and don’t have enough time to prepare healthy meals? College life with numerous assignments and everyday classes can be really burdening. To have more free time and relieve stress from excessive learning, you should get help with your studies. Just like some experts complete case study writing, they can handle your research paper or essay. All you need to get help is to choose a professional writer at a special online platform and provide detailed instructions for your task. Delegating some of your assignments to experts will give you a chance to prepare nutritious meals full of vitamins and minerals.

Healthy supplements

Ashwagandha

According to one study, people taking ashwagandha demonstrate increased energy as a result of an improved body’s resilience to physical and mental stress. Experiments show that individuals that consumed ashwagandha extract had lower scores on tests measuring stress and fatigue. What’s more, this supplement can alleviate fatigue associated with exercise.

Vitamin B12

Vitamin B12 is responsible for transforming the food you consume into energy. It also helps to prevent anemia that makes you weak and tired as it keeps blood cells healthy. Low levels of B12 result in fatigue, so you should get it from natural sources in order to have high levels of energy. This vitamin can be found in animal products, such as dairies, meat and fish.

Rhodiola Rosea

Rhodiola Rosea³ is known for enhancing the body’s ability to cope with stress. Many studies found that this substance can boost physical performance and ease mental fatigue. In addition, Rhodiola Rosea has an antidepressant effect as depression is usually linked to fatigue.

Iron

Iron is necessary for the body to make hemoglobin. This is a chemical that transports oxygen to the organs and tissues throughout the body. Without sufficient levels of iron, oxygen can’t be carried effectively. It may result in anemia that makes you weak and tired. But if you get enough iron, your energy levels will always be high.

CoQ10

CoQ10 stands for coenzyme. This chemical is made naturally in the body and it’s needed for cells to make energy. When its levels drop, cells can’t produce energy anymore, which contributes to fatigue. Some products contain CoQ10 in small amounts, including nuts, meat and fish. However, it’s better to take supplements when one has low levels of energy.

Beetroot Powder

Beetroot powder contains a high amount of nitrate that produces nitric oxide in the body. In its turn, it increases blood flow and oxygen delivery, allowing the body to produce energy more efficiently. With beetroot powder, you will not get tired from studying so fast.

Tyrosine

Tyrosine is another compound that the body itself can produce. This is an amino acid that is found in high-protein foods, including meat, eggs and dairy products. Tyrosine⁴ is vital for producing neurotransmitters. They decline when one does intensive physical and mental activities, so concentration and energy levels drop as well. To stay energetic, focused and have a good memory, you should take tyrosine supplements.

Magnesium

Magnesium is essential to produce energy. Low levels of this chemical can raise your risk for various diseases. Magnesium can be found in dairy, nuts, whole grains and seeds. But before taking a magnesium supplement, you should consult a doctor as this substance can cause some side effects in excessive amounts.

Final thoughts

To maintain your psychological health and high levels of energy, you need to consume enough nutrients. Consider the supplements listed in this article to add to your diet. Hopefully, they will help you avoid fatigue.

Author’s BIO

Carla Davis is a health expert and lifestyle coach. Her main goal is to make the lives of thousands of people better, improving their physical and psychological well-being. Carla has her own online blog where she shares valuable recommendations on how to be more happy and efficient.

1. Marks, Andrew R. “Cellular functions of immunophilins.” Physiological Reviews 76.3 (1996): 631-649. ↩︎
2. Rifai, Tom, and Lauren Q. Rhee. “On Energy Balance and Weight Control—Is a Calorie a Calorie?.” American Journal of Health Promotion 35.6 (2021): 878-880. ↩︎
3. Adaptogen, A. Possible Plant. “Rhodiola rosea: a possible plant adaptogen.” Altern Med Rev 6.3 (2001): 293-302. ↩︎
4. Hunter, Tony, and Jonathan A. Cooper. “Protein-tyrosine kinases.” Annual review of biochemistry 54.1 (1985): 897-930. ↩︎

Last Updated on March 17, 2024 by ayeshayusuf