By Sabeen Faquir
Are you looking for an energy boost? Get to the top of the mountain and stand! If you’re not taking a multivitamin, you probably should be. Multi’s provide the all-important B vitamins which are vital for energy and to stabilize mood. In addition, think about Ginseng.
I know some people for whom caffeine just doesn’t work. And for others, it works too much! So, think about a multi that packs less than or equal to 75mg of Thiamine or Vitamin B1, 50mg or less of riboflavin or vitamin B2, 50mg of less of niacin or vitamin B3, 100mg or less of pantothenic acid or vitamin B5 and 75mg or less of pyridoxine or vitamin B6. I could go in depth about the specific benefits and functions of each B vitamin but it important to know they work in concert; both at the cellular level to metabolize food and in neurons to help produce a healthy balance of neurotransmitters. According to Alternative Medicine, the Definitive Guide, a good multi will also have the following:
●1000-2000mg of Vitamin C
●25,000IU of Beta-carotene
●400IU of Vitamin E
●400-800mcg Folic acid
●20-40mg Zinc picolinate
●1000mg Calcium citrate or apatite
●500mg Magnesium citrate or aspartate
●200mcg Chromium polynicotinate
According to Dr. Holly Phaneuf, ginseng has been proven to help improve athletic performance and in a 2016 study, ginseng was found to reduce fatigue recovery after a cycling exercise. The active constituents of ginseng are the ginsenosides. Some of these constituents decrease your body’s ability to make nitric oxide, while others increase it. Increased nitric oxide is associated with increased endurance.
The ginsenosides that inhibit the formation of nitric oxide do so by hampering the creation of i-NOS or inducible nitric oxide synthase. The body uses nitric oxide to destroy harmful pathogens. Particularly, i-NOS is created when your tissues are stressed and the ginsenosides that inhibit its creation are Rg1 and Rh1. Rg3, on the other hand, increases the production of i-NOS, increasing the rate of nitric oxide production. This is why you should experiment with different brands of ginseng when looking for one that helps with fatigue. Currently, commercial products are only required to report total ginsenosides, not the type.
So, if you’re the type of person who tackles a mountain of work every day, consider boosting your energy so you don’t plop down when you reach the top!
Remember to always talk to a doctor before beginning any supplement regimen as the supplement in question may interact with medication you take.
Disclaimer: The content of this article is not intended to diagnose, treat, prevent, or cure disease.
Trivieri, Larry, Jr; Anderson, John W. Alternative Medicine: Definitive Guide Second Edition. Celestial Arts. United States of America. 2002
Phaneuf, Holly, PhD. Herbs Demystified: A Scientist Explains How the Most Common Herbal Remedies Really Work. Da Capo Press. Cambridge, MA. 2005