This post was written with Consensus AI Academic Search Engine – please read our Disclaimer at the end of this article. The evidence suggests that various supplements, including multivitamins, minerals, thermogenic aids, pre-workout formulas, vitamin B complexes, and quercetin, can positively impact energy levels, cognitive function, and physical performance. However, the effects can vary based on the type of supplement, dosage, and individual differences such as sex and baseline nutritional status. Future research should continue to explore these variables to provide more personalized recommendations for supplement use.
The quest for increased energy and improved performance is a common goal for many individuals, whether they are athletes, busy professionals, or students. Various dietary supplements claim to boost energy levels, enhance cognitive function, and improve physical performance. This article explores the scientific evidence behind these claims, focusing on the effects of multivitamins, minerals, and other specific supplements on energy metabolism and subjective energy ratings.
Multivitamins and Minerals
Multivitamins and minerals (MVM) play a crucial role in numerous cellular processes, including energy production and metabolism. Research has shown that MVM supplementation can have both acute and chronic effects on energy levels and cognitive performance.
Acute and Chronic Effects
A study involving 82 healthy young exercisers found that MVM supplementation increased energy expenditure during cognitive tasks and exercise, with more pronounced effects in males. The study also reported reduced mental tiredness in females during exercise and lower stress ratings following cognitive tasks1 4. Another study with 97 healthy females demonstrated that MVM supplementation led to dose-dependent increases in total energy expenditure and cerebral blood flow during cognitive tasks, suggesting that brain function and metabolism are responsive to micronutrient supplementation2.
Thermogenic Supplements
Thermogenic supplements, which often contain caffeine and green tea extract, are designed to increase metabolism and energy expenditure. These supplements are popular among individuals looking to manage their weight and improve their mood states.
Resting Energy Expenditure and Mood
A study evaluating a thermogenic dietary supplement (DBX) found that it significantly increased resting energy expenditure for four hours post-ingestion. The supplement also improved perceived alertness, focus, and energy while reducing fatigue without causing significant changes in heart rate, blood pressure, or anxiety levels3.
Pre-Workout Supplements
Pre-workout supplements are formulated to enhance physical performance and energy levels during exercise. These supplements typically contain a blend of ingredients such as caffeine, taurine, and amino acids.
Exercise Performance
Research on a pre-workout energy supplement showed that consuming the supplement 10 minutes before resistance exercise significantly increased the number of repetitions performed and power output during the workout. However, there were no significant effects on subjective feelings of energy, focus, or fatigue5.
Vitamin B Complex
B vitamins are essential for energy metabolism, acting as cofactors in various biochemical processes. Supplementation with B vitamins has been investigated for its potential to reduce fatigue and improve physical performance.
Anti-Fatigue and Performance
A study on vitamin B complex supplementation found that 28 days of supplementation significantly improved exercise endurance and reduced biochemical markers of fatigue in healthy adults. The supplementation also did not cause any adverse effects when taken at appropriate doses6.
Quercetin
Quercetin is a flavonoid with antioxidant and anti-inflammatory properties. It has been studied for its potential to enhance exercise performance and improve post-exercise recovery.
Insulin Sensitivity and Performance
A pilot study on quercetin supplementation reported that 7 days of supplementation improved post-exercise insulin sensitivity, increased antioxidant capacity, and enhanced cycling performance to exhaustion. The study suggested that quercetin could be an effective ergogenic aid for high-intensity exercise7.
Disclaimer
The content presented in this blog is generated by Consensus, an AI-powered academic search engine, and is based on publicly available scientific literature. While every effort is made to provide accurate, up-to-date, and well-researched information, the content is intended for informational and educational purposes only. It does not constitute medical advice, diagnosis, or treatment. Always consult a qualified healthcare professional before making any decisions regarding medical conditions, treatments, or medications. The AI system’s analysis may not cover all perspectives, emerging research, or individual cases, and it is not a substitute for professional expertise. Neither the blog publisher nor the developers of the AI-powered search engine are responsible for any actions taken based on the information provided in this content. Use of this information is at your own risk. Citations to the original scientific studies are included for reference, but these studies should be reviewed in full and interpreted with the guidance of a healthcare or research professional.
If you are experiencing a medical emergency, please seek immediate attention from a healthcare provider.