Vitamins Herbs And Supplements Do The Energy Boosters Work - Boosting Your Natural Energy: Chronic Fatigue

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Vitamins, herbs, and supplements: Do the "energy boosters" work?

Go to the store, and you'll see a multitude of vitamins, herbs, and other supplements touted as energy boosters. Some are even added to soft drinks and other foods for this purpose. Especially popular are supplements containing ginseng, guarana, blue-green algae, chromium picolinate, vitamin B₁₂, DHEA, and coenzyme Q10. Even ephedra, recently banned by the FDA, remains available on the black market. But there's little or no scientific evidence to support the claims for most of these substances. The fact is, the only pill that'll boost your energy is one containing a stimulant, such as caffeine, and the effects of these stimulants wear off within hours.

It's important to tell your doctor if you are taking any supplements. Some interact with other drugs. Supplements (including herbs, vitamins, and other substances) aren't subject to quality control by the U.S. government. The FDA doesn't regulate their content, purity, or effectiveness. It's up to the individual manufacturers to police the purity and content of their own products.

Ginseng. This relatively safe and popular herb is said to reduce fatigue and enhance stamina and endurance. Data from human studies are sparse and conflicting. Some studies report that ginseng improves mood, energy, and physical and intellectual performance. Other research concludes it doesn't improve oxygen use or aerobic performance, or influence how quickly you bounce back after exercising.

Guarana. This herb induces a feeling of energy because it's a natural source of caffeine. Consuming a lot of guarana, especially if you also drink coffee and other caffeinated beverages, could tip the scales from increasing your endurance to lowering your energy level by interfering with your sleep.

Blue-green algae. This supplement is promoted as an energy booster, cancer cure, and weight-loss supplement, but there's little or no evidence that it does any of these things. There is, however, growing evidence that supplements containing blue-green algae may contain harmful toxins. The evidence of toxic contamination is sufficient to recommend avoiding this substance.

Chromium picolinate. This trace mineral is widely marketed to build muscle, burn fat, and increase energy and athletic performance, but research has not supported these claims.

Vitamin B₁₂. Some people take vitamin B₁₂ by injection or pills as a way to get a quick energy burst, but most experts attribute any results to the placebo effect. Unless you have a B₁₂ deficiency (see "Vitamin and mineral deficiencies"), taking shots or supplements is unlikely to make much difference.

DHEA. Sometimes marketed as a "fountain of youth," this naturally occurring hormone is said to boost energy as well as prevent cancer, heart disease, and infectious disease — among other things. The truth is, DHEA has no proven benefits and some potentially serious health risks, such as decreasing the levels of healthy HDL cholesterol, and increasing the levels of testosterone, which can cause facial hair growth in women. Because this hormone is related to estrogen and testosterone, there is also concern that it may increase the risk for breast and prostate cancers.

Coenzyme Q10. This enzyme is found in mitochondria, the energy factories of our cells. Supplements have been shown to improve exercise capacity in people with heart disease and may do the same in people with rare diseases that affect the mitochondria. However, there is no persuasive evidence that healthy people increase their energy by taking coenzyme Q10.

Creatine. Creatine is another compound produced by the body. The supplement is said to build muscle mass and increase energy levels, but research findings have been mixed. The supplements do increase the amount of creatine in the muscles; however, while some studies find that this translates into enhanced athletic performance, others conclude that it doesn't. It's best to avoid creatine supplements because the benefits are questionable and the long-term effects are unknown. Some experts warn that long-term use could harm the kidneys because creatine is excreted through that organ.

Ephedra. Although this product was banned by the FDA in 2004 because of major safety concerns including increased risk of heart attack and stroke, it remains available for sale on the Web. Any effectiveness ephedra may have on boosting energy probably results from two substances it contains — ephedrine and pseudoephedrine — which stimulate the brain. But because of health concerns, there is no safe amount of ephedra you can consume. If you want to boost your energy by stimulating your central nervous system, a cup of coffee or another caffeinated beverage will work just as well.

Last updated:	January 23, 2007