Are you feeling tired? Maybe it’s because you’ve been sleeping poorly. Or it might be caused by that never-ending feeling of stress in your life. Pushing yourself during your regular gym workouts—maybe a little too hard—leaving you tuckered out for the rest of the day? Whatever the reason, we have some possible fixes.
Tired from: Sleep problems
Theanine
- is an amino acid found in tea leaves
- works through anxiolysis (reduction of anxiety)
- promotes relaxation without sedation
- helps fall asleep more quickly/easily and sleep more soundly
Glycine
- is an amino acid and neurotransmitter
- is found in high-protein foods (meat/fish, dairy, legumes) or as supplements
- helps improve daytime performance after occasional sleep restrictions
- improves quality of sleep
Valerian
- herb from the root of Valeriana officinalis
- improves total sleep time
- helps reduce the time to fall asleep
- often used with other herbs like hops and lemon balm
Camomile
- has been used in teas for centuries
- as extract used to improve sleep quality
- possibly reduces number of nighttime awakenings
- may moderately improve daytime functioning
Tired from: Stress
Magnesium
- is often called the “anti-stress” mineral
- deficiency may cause increased stress
- helps relax muscles and aid in sleep
- shown in research to help alleviate anxiety
Taurine
- is one of the most abundant amino acids in the central nervous system
- may help increase dopamine, relaxing central nervous system
- deficiency may be associated with life stress
- may have antidepressant effects
Rhodiola
- adaptogenic herb with beneficial effects on adrenal function
- helps reduce stress-related fatigue
- helps increase concentration in those with burnout stress
- shown to improve mood in depressed adults
Ashwagandha
- ayurvedic herb has anti-anxiety effects on the brain
- reduces physiological and biochemical indicators of stress
- corrects imbalances in the neuroendocrine and immune systems
- significantly reduces anxiety and stress
Tired from: workout
Caffeine
- stimulant found in coffee, tea, energy drinks, and supplements
- improves endurance, strength, power in team sports
- can help increase intensity level for longer periods, without fatigue
- should be taken in doses less than 500 mg per day
Creatine
- stored in muscles and supplies them with energy
- found in animal-based foods and supplements
- needed to maintain levels of protein during exercise
- supplements help maximize exertion during training
BCAAs
- acronym for branched-chain amino acids
- includes leucine, isoleucine, and valine
- used by muscles to provide energy during exercise
- may help tired and sore muscles recover after exercise
Beet juice
- one of the best sources of nitrate
- helps in expanding blood vessels
- speeds up removal of waste products that cause muscle fatigue
- improves aerobic exercise performance and recovery
