Vitamin B-12, or cobalamin, is a nutrient you need for good health. It’s one of eight B vitamins that help the body convert the food you eat into glucose, which gives you energy.
B6 or pyridoxine helps with muscle repair, combating anemia, brain function and much more. More importantly, B6 converts proteins, fats, and carbohydrates to glucose. The vitamin manages energy use too and prolonged energy can be expected when taking a B6 supplement.
B3 or Niacin: Your brain needs niacin — as a part of the coenzymes NAD and NADP — to get energy and function properly.
In fact, brain fog and even psychiatric symptoms are associated with niacin deficiency.
Taurine, an amino acid important in several of the body’s metabolic processes, is thought to have antioxidant properties. But little is known about the effects of long-term supplemental taurine use. Taurine is found naturally in meat, fish, dairy products and human milk, and it’s also available as a dietary supplement.
Caffeine is known to boost the effects of the neurotransmitters serotonin, dopamine and acetylcholine. Dopamine, for example, is known to affect levels of concentration. It blocks adenosine receptors in the basal forebrain, which when not impeded, are what typically signal the brain when it’s time to go to bed. Caffeine also increases the release of catecholamines (such as adrenaline) via the sympathetic nervous system, which among other things can make your heart beat faster, send more blood to your muscles and tell your liver to release sugar into the bloodstream for energy.
Rhodiola rosea is a herb in the rhodiola genera (Crassulaceae family) which has traditional usage as an anti-fatigue agent and adaptogen compound. Stress, anxiety and inadequate sleep are just a few factors that can contribute to fatigue, which can cause feelings of physical and mental tiredness. Due to its adaptogenic properties, rhodiola is thought to help alleviate fatigue.
Valerian is a herb, it’s medicine is made from the root. Valerian is most commonly used for sleep disorders, especially the inability to sleep (insomnia). Valerian is also used orally for anxiety and psychological stress, but there is limited scientific research to support these uses.
L–theanine may help people fall asleep more quickly and easily at bedtime, thanks to the relaxation boost it delivers. Research also shows L–theanine can improve the quality of sleep—not by acting as a sedative, but by lowering anxiety and promoting relaxation.
GABA enables the body and mind to relax and fall asleep, and sleep soundly throughout the night. Low GABA activity is linked to insomnia and disrupted sleep. In one study, GABA levels in people with insomnia were almost 30 percent lower than in people without the sleep disorder.
The hormone melatonin plays a role in your natural sleep-wake cycle. Natural levels of melatonin in the blood are highest at night. Some research suggests that melatonin supplements might be helpful in treating sleep disorders, such as delayed sleep phase, and providing some relief from insomnia and jet lag.
BCAA’S (Branch Chain Amino Acids)
BCAAs are the essential amino acids leucine, isoleucine and valine, which comprise around 35% of your body’s muscle protein. They’re “essential” because your body doesn’t make them on its own—you have to get them from food and workout supplements. Like other amino acids, they’re the building blocks of protein. But these particular aminos may also help preserve muscle glycogen stores, which fuel your muscles and minimize protein breakdown during exercise. Translation? BCAAs can help you get more out of your daily gym sessions.
Electrolytes are essential minerals—like sodium, calcium, and potassium—that are vital to many key functions in the body. They’re often talked about in association with dehydration and mentioned in ads for sports drinks that promise to replace electrolytes lost through sweat.