Tiredness – as long as it doesn’t persist when you’ve been getting a lot of rest – is best cured by getting enough sleep at night and taking life at slower pace. But it’s also important to recognise how diet can affect how tired a person feels, for example, drinking too much alcohol can interfere with the quality of a person’s sleep, and consuming too much caffeine can also upset sleep and make a person feel tired.
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While cutting down on caffeine and alcohol and eating a healthy diet can help keep people feeling energised, nutritionist Karen Middleton from TIANA Fairtrade Organics outlined natural effective supplements that can also boost your body energy levels.
Karen also suggests focussing your efforts on liquid food supplement, since they usually are free from all these additional ingredients, and thoughtfully check the labels to ensure this is 100 percent natural and the right intake for your health.
Iron
Iron helps to transport oxygen to the cells. A deficiency of iron can reflect on energy levels capacity: iron deficiency causes anaemia and may leave you tired and short of breath.
Karen advised: “The recommended amount of iron varies and is related on every individual’s condition, gender, age, if you are pregnant or if you follow a vegetarian or vegan diet. A variety of products containing iron is great, some of them in tablets and sprays.
“People who lack iron must also improve their diet and source more iron in their diet, including foods such as canned white beans, dark chocolate, beef liver, seafood, spinach, kidney beans, baked potatoes and buckwheat.
“You also need to have adequate Vitamin C in your diet in order to utilise the iron.”
MCT
MCT, also called Medium Chain Triglycerides, are a great source of energy.
Karen explained: “Due to their shorter length than Long Chain Triglyceride, MCTs are easily digested and immediately released energy into the liver, and many health benefits are linked to the way your body processes them.
“This is the science of ketones; when consumed MCTs are converted to ketones which can be used as an additional natural source of energy to glucose. Kieran Clarke, PhD Professor of Physiological Biochemistry at the University of Oxford, England said, ‘Ketones are the most effective fuel you could have’.
“If you get tired, have a low metabolism, suffer from obesity or diabetes, or follow a vegan diet, you truly need natural food supplements to process energy and need to look for MCT extracted from high quality virgin coconut oil and not palm oil. Best MCTs contains all four essential fatty acids (Caproic acid C6, Caprylic acid C8, Capric acid C10, Lauric acid C12) which have unique benefits.
“C8 provides the highest ability for processing energy and C6 is the purest, rarest and most concentrated one. Energy is boosted up to four times longer than MCT oils containing only C8. A 2009 study has shown the benefit of taking MCT oil regularly increased energy with those performing moderate to high intensity exercise.
“MCT-based oil can also help to stabilise oils and has been shown in studies to aid weight loss and improve insulin sensitivity of diabetes.”
Karen recommends TIANA High Strength 100% MCT Energy which is derived from TIANA premium organic raw extra virgin 1st cold pressed coconut oil, which is not refined unlike many other coconut oils.
She added: “It contains 100 percent pure MCT and all four essential fatty acids (C6, C8, C10, C12) and works as a fast-acting energy source. It is ideal for all adults to boost energy levels, overcome fatigue and is perfect for sports nutrition especially during high intensity exercise.
“If you are looking to overcome tiredness and lower your cholesterol levels, opt for the alternative doubled-action TIANA High Strength 100% MCT Energy enriched with vegan omega-3 ALA (Alpha-Lipoic Acid).
“A daily dose provides the required intake of 2g of Omega-3 to maintain normal cholesterol levels and improve overall health and wellbeing.”
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Best supplements for the brain: Three vitamins and minerals
Magnesium
Magnesium is also one of the nutrients involved in our energy process and mild deficiency of magnesium can result in fatigue and even symptoms like chronic fatigue syndrome, explained Karen.
She added: “It is also important to help reduce inflammation as well as maintain muscle mass and reduce damage from free radicals. Yet bear in mind there are restrictions on the levels to take. Ingesting too much magnesium can cause diarrhoea, cramps, nausea, irregular heartbeat and cardiac arrest may occur.
“Not all supplements are equal, so when taking a magnesium supplement, it is vital you choose one of quality. Magnesium oil for instance is made of a mixture of flakes and water and we suggest you consult a health professional. Incorporate magnesium rich foods in your diet.
“Magnesium is formed in wholegrain, dairy products, nuts (brazil nuts, almonds, cashew), seeds, potatoes and green leafy vegetables. You will also find lower levels in green leafy vegetables, peanuts, millet, rye, tofu, walnuts, pecan nuts, coconut, brown rice, figs, dried fruit, avocado and hard cheese.”
Vitamin B12
All the B vitamins work in balance, so it is important to take a good quality B Vitamin Complex, delivering all essential B vitamins (this is also important if you suffer from low mood or depression).
Karen further explained: “Vitamin B12 more specifically, also known as cobalamin, helps to increase energy and convert food into energy form within our cells. Weakness and fatigue are common symptoms of low level of Vitamin B12. They occur because your body does not have enough Vitamin B12 to make red blood cells which transport oxygen throughout your body.
“You can naturally source Vitamin B12 in meat, fish, poultry, eggs and dairy.”
Co-Enzyme Q10
Co-Enzyme Q10 is less known as supplement for energy but it is very effective especially or the brain.
Karen said: “Co-enzyme Q10 is an important vitamin-like substance required for the proper function of many organs such as the heart, and chemical reactions in the body. It helps generate energy in your cells. Source of Co-Enzyme Q10 are organ meats (heart, liver), fatty fish (trout, herring) as well as spinach, cauliflower, oranges, lentils and sesame seeds.”
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