supplements natural energizers sleep solutions i o h t
r b
are beneficial, vitamins B1, B2, and B3 (niacin) play critical roles in breaking down food for energy. Some people get a quick energy spike after taking a daily high-potency B-complex vitamin supplement. Dose: Choose a supplement that contains at least 50 mg each of vitamin B1, B2, and B3. In most formulas, amounts of other B vitamins are relatively consistent. B2 will turn your urine yellow, but that’s the vitamin’s natural color; it’s harmless. Coenzyme Q10. In the 1970s, Japanese doctors started using this vitamin-like nutrient to treat heart failure, a disease Waking up in the wee hours may be a Studies have since found that
B vitamins. Although all B vitamins TOO MUCH LIGHT?
Artifi cial “light pollution” obstructs deep sleep—and melatonin production (see below). To keep it dark, turn off bright lights one hour before bedtime, unplug or cover bedroom electronics, and consider blackout curtains if needed.
The midnight waker Kali phosphoricum and magnesium.
characterized by a lack of energy in heart s tissue.ign your body isn’t getting enough minerals, says Tufenkian. (Other
coQ10 supplements improve stamina possible culprits: low blood sugar, promoting the final step in energy oduction. Other studies found coQ10 also heightens energy in people who don’t phosphoricum by the bed and take it Dose: 100–300 mg daily; it takes about hree months to reach maximum effect. L-carnitine. Tis protein constituent transports fats within mitochondria so h y can be burned for energy. Many
and energy levels in people who exercise a bdyrenal fatigue, or a disrupted ci prrcadian rhythm.) Try keeping the homeopa hic remedy Kali
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exercise regularly, as well as in seniors. when you awake, she says. “It’s food f tor the cells of th nervous system.” Magnesium, a muscle-relaxing mineral believed to enhance secretion of the s tleep hormone melatonin, can also antiseizure drugs, such as valproic acid, interfere with L-carnitine and can zap energy levels. A study of 66 centenarians found that L-carnitine supplements reduce physical and mental fatigue, and increase cognitive function and muscle mass. Dose: 2,000 mg of L-carnitine or acetyl-L-carnitine; consider taking along with coQ10 for additional benefits. The disrupted sleep cycle dinner may energize you the next day. agnesium. Tis remarkable
mineral participates in more than helps regulate sleep and wake cycles by s turging in the evening to make you s mleietpy, and then diminishing in the morning. But because light exposure regulates melatonin, travel or night work can throw off its production. Studies show supplemental melatonin can restore a normal sleep cycle within
Quercetin. Found in the skins of
a few days. Dose: 0.5–1 mg of melatonin two hours before bedtime for up to two weeks. Because melatonin impacts production of many hormones, including those that infl uence reproductive development, it is not recommended for children, teens, or women who are pregnant or trying to get pregnant.
apples and onions, this antioxidant increases the number of mitochondria in brain and muscle cells, which in turn amplifies your energy-making capacity. In both animal and human studies, quercetin supplements improved endurance. (Cyclist Lance Armstrong is a fan.) Dose: 1,000 mg daily.
provider before starting a new supplement. provider before starting a new supplement.
It’s a good idea to talk to your health care It’s a good idea to talk to your health care
52 deliciousliving | february 2011 44 deliciousliving | january 2012
help put you back to sleep. Dose: For Kali phosphoricum, place four 6X pellets under the tongue upon waking. Start with 100–200 mg magnesium (along with 200–400 mg calcium) before bedtime or upon waking. If desired, increase magnesium gradually (up to 500 mg), but reduce dose if loose stools result.
Combining L-carnitine with a high-protein Melatonin. If you’r wide awake at bedtiMme and drowsy during the day, try melatonin. T is natural hormone 300 enzyme reactions. Som of these ake place in the energy-generating ochondria. Like alpha-lipoic acid, magnesium aids glycolysis. Magnesium lso bonds with ATP o help activate it, increasing energy Dose: 200 mg twice daily.
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