TOP-5 dietary supplements for energy and vital tone

TOP-5 dietary supplements for energy and vital tone: review, scientific rationale and recommendations for use

1. Coenzym Q10 (COQ10): key to cellular energy production and vigor

Coenzym Q10 (COQ10), also known as Kilikhinon, is a vital substance present in all cells of the body, especially in mitochondria – cellular “energy stations”. It plays a central role in the process of energy production in the form of ATP (adenosine triphosphate) necessary to maintain the life and optimal work of all organs and systems. COQ10 is also a powerful antioxidant that protects the cells from damage caused by free radicals.

1.1. COQ10 action mechanism:

COQ10 is a key component of the electron-transport circuit in mitochondria where oxidative phosphorylation occurs-the main process of ATP production. It acts as a carrier of electrons, providing effective transformation of energy from food into cell energy. In addition, COQ10 restores other antioxidants, such as vitamin E, enhancing their protective properties.

1.2. Scientific substantiation of the effectiveness of COQ10:

• Increased energy and decrease in fatigue: Numerous studies have shown that COQ10 additives can significantly increase the energy level and reduce the feeling of fatigue, especially in people with COQ10 deficiency or in those who suffer from chronic fatigue. The study published in the journal “Journal of the American College of Nutrition” showed that CoQ10 improves physical performance and reduces fatigue in healthy people. Another study published in the Journal of the International Society of Sports Nutrition “revealed that COQ10 reduces muscle damage and accelerates recovery after intense training.
• Support for the cardiovascular system: COQ10 plays an important role in maintaining heart health. It helps to protect the heart cells from oxidative stress, improves myocardial function and helps to normalize blood pressure. Studies have shown that COQ10 can be useful in the treatment of heart failure and other cardiovascular diseases. The meta-analysis, published in Cochrane Database of Systematic Reviews, showed that CoQ10 can improve symptoms of heart failure and reduce the risk of hospitalization.
• Nervous system protection: COQ10 has neuroprotective properties and can help protect the brain from damage caused by free radicals and other toxins. Studies have shown that COQ10 can improve cognitive functions and slow down the progression of neurodegenerative diseases, such as Parkinson’s disease and Alzheimer’s disease. The study published in the Journal of Neurology showed that CoQ10 could slow down the progression of Parkinson’s disease.
• Improving fertility: COQ10 plays an important role in reproductive function in both men and women. It improves sperm quality in men and increases the chances of conception in women. Studies have shown that COQ10 can improve sperm mobility and increase the number of eggs in women undergoing an IVF procedure.

1.3. Forms COQ10: Kilikhinon and Kilikhinol

COQ10 is available in two main forms: Kilikhinon and Kilikhinol. KOLIKHINOL is a restored form of COQ10 and is considered more bio -access, especially for elderly people and people with certain diseases. However, Kilikhinon can also be effective, since the body is able to transform it into Kilikhinol.

1.4. Dosage and use COQ10:

The recommended COQ10 dosage varies depending on individual needs and health status. It is usually recommended to start with a dose of 100-200 mg per day, which can be gradually increased to 300-600 mg per day, if necessary. COQ10 is better absorbed when taking food containing fats.

1.5. Precautions and side effects:

COQ10 is usually well tolerated, but some people may have side effects, such as nausea, diarrhea, insomnia and skin rash. COQ10 can interact with some drugs such as warfarin and statins. Before taking COQ10, it is recommended to consult a doctor, especially if you take any medicine or suffer from any diseases.

1.6. The choice of high -quality COQ10:

When choosing a COQ10 additive, it is important to pay attention to the quality of the product. Choose additives from reliable manufacturers who test their products for cleanliness and efficiency. It is also worth paying attention to the form COQ10 (Kilikhinon or Kilikhinol) and a dosage.

2. B vitamins B: necessary for energy metabolism and nervous system

B vitamins are a group of eight water -soluble vitamins that play an important role in energy metabolism, the functioning of the nervous system and the general state of health. They are necessary for converting food into energy, the formation of red blood cells and maintaining the health of the skin, hair and nails.

2.1. The role of group B vitamins in energy metabolism:

Group B vitamins act as coofers, helping enzymes perform their functions in metabolic processes. They participate in the breakdown of carbohydrates, fats and proteins, providing the body with energy. B vitamins deficiency can lead to fatigue, weakness and decrease in performance.

2.2. B vitamins and their functions:

• Vitamin B1 (TIAMIN): It is necessary for the metabolism of carbohydrates and the functioning of the nervous system.
• Vitamin B2 (Riboflavin): Participates in the metabolism of fats, proteins and carbohydrates, as well as in maintaining the health of the skin and vision.
• Vitamin B3 (Niacin): He plays an important role in energy metabolism, the functioning of the nervous system and maintaining the health of the skin.
• Vitamin B5 (pantotenic acid): It is necessary for the synthesis of coherent A, which is involved in many metabolic processes.
• Vitamin B6 (Pyridoxin): Participates in amino acid metabolism, the synthesis of neurotransmitters and the formation of red blood cells.
• Vitamin B7 (Biotin): It is necessary for the metabolism of fats, carbohydrates and proteins, as well as to maintain healthy skin, hair and nails.
• Vitamin B9 (folic acid): It is necessary for the synthesis of DNA and RNA, as well as for the formation of red blood cells.
• Vitamin B12 (cobalamin): It is necessary for the functioning of the nervous system, the formation of red blood cells and DNA synthesis.

2.3. Scientific substantiation of the effectiveness of B vitamins B:

• Increased energy and decrease in fatigue: Studies have shown that the additives of group B vitamins can increase the level of energy and reduce the feeling of fatigue, especially in people with a deficiency of these vitamins. The study published in the magazine “Nutrians” showed that a complex of vitamins of group B improves mood and reduces fatigue in healthy people.
• Nervous system support: B vitamins play an important role in the functioning of the nervous system. They help protect nerve cells from damage, improve the transmission of nerve impulses and contribute to normalization of mood. B vitamins deficiency can lead to neurological problems, such as depression, anxiety and peripheral neuropathy.
• Improving cognitive functions: Some vitamins of group B, such as vitamin B12 and folic acid, play an important role in maintaining cognitive functions. Studies have shown that the additives of these vitamins can improve memory, concentration of attention and other cognitive abilities.
• Support for the cardiovascular system: B vitamins, especially folic acid, can help reduce the level of homocysteine ​​in the blood, which is a risk factor for cardiovascular diseases.

2.4. Dosage and use of group B vitamins:

The recommended dosage of group B vitamins varies depending on individual needs and health status. It is usually recommended to take a complex of B vitamins, containing all eight vitamins in balanced doses. B vitamins are better absorbed when eating.

2.5. Precautions and side effects:

B vitamins are usually tolerated well, but some people may have side effects, such as nausea, diarrhea and skin rash. High doses of some vitamins of group B, such as niacin, can cause redness of the skin and other side effects. Before taking B vitamins, it is recommended to consult a doctor, especially if you take any medicine or suffer from any diseases.

2.6. The choice of a high -quality complex of B vitamins B:

When choosing a complex of B vitamins, it is important to pay attention to the quality of the product. Choose additives from reliable manufacturers who test their products for cleanliness and efficiency. It is also worth paying attention to the form of vitamins (for example, a methylated form of folic acid and cobalamine) and dosage.

3. Magnesium: mineral for energy, nervous system and muscle function

Magnesium is a vital mineral that is involved in more than 300 enzymatic reactions in the body. It is necessary for energy metabolism, functioning of the nervous system, muscle function, maintaining bone health and regulating blood sugar.

3.1. The role of magnesium in energy metabolism:

Magnesium plays an important role in the production of energy in the form of ATP. It is necessary for the activation of enzymes involved in glycolis, the Krebs cycle and oxidative phosphorylation. Magnesium deficiency can lead to fatigue, weakness and a decrease in performance.

3.2. Magnesium and nervous system:

Magnesium plays an important role in the functioning of the nervous system. It helps regulate the transmission of nerve impulses, reduces the excitability of nerve cells and promotes relaxation. Magnesium deficiency can lead to nervousness, anxiety, insomnia and muscle cramps.

3.3. Magnesium and muscle function:

Magnesium is necessary for normal muscle function. It helps to regulate the contraction and relaxation of muscles, and also prevents muscle cramps. Magnesium deficiency can lead to muscle cramps, weakness and pain in the muscles.

3.4. Scientific substantiation of magnesium effectiveness:

• Increased energy and decrease in fatigue: Studies have shown that magnesium additives can increase energy level and reduce fatigue, especially in people with magnesium deficiency. The study published in the journal “Journal of the American College of Nutrition” showed that magnesium additives improve physical performance and reduce fatigue in people with magnesium deficiency.
• Improving the quality of sleep: Magnesium helps to relax the nervous system and improve sleep quality. Studies have shown that magnesium additives can reduce falling asleep, improve sleep duration and reduce the frequency of night awakening.
• Reducing anxiety and depression: Magnesium plays an important role in the regulation of mood and can help reduce anxiety and depression. Studies have shown that magnesium additives can improve mood and reduce symptoms of anxiety and depression.
• Muscle support: Magnesium helps prevent muscle cramps and improve muscle function. Studies have shown that magnesium supplements can reduce the frequency of muscle seizures in athletes and people with magnesium deficiency.

3.5. Forms of magnesium: glycinate, citrate, tronate and others

Magnesium is available in various forms, each of which has its own characteristics of assimilation and effects on the body. Some of the most common forms of magnesium include:

• Magnesium glycinate: It is well absorbed and has a calming effect on the nervous system.
• Magnesium citrate: It is well absorbed and can have a laxative effect.
• Magnesium tronate: It penetrates well through a hematoencephalic barrier and can improve cognitive functions.
• Magnesium oxide: It is poorly absorbed and can cause stomach disorder.

3.6. Dosage and use of magnesium:

The recommended dosage of magnesium varies depending on individual needs and health status. It is usually recommended to take 200-400 mg of magnesium per day. Magnesium is better absorbed when eating.

3.7. Precautions and side effects:

High doses of magnesium can cause diarrhea and other gastrointestinal disorders. Magnesium can interact with some drugs such as antibiotics and diuretics. Before taking magnesium, it is recommended to consult a doctor, especially if you take any medicine or suffer from any diseases.

3.8. The choice of high -quality magnesium:

When choosing a magnesium additive, it is important to pay attention to the form of magnesium and product quality. Choose additives from reliable manufacturers who test their products for cleanliness and efficiency.

4. L-Carnitin: Fatty acid conveyor for energy and endurance

L-carnitine is an amino acid that plays an important role in energy metabolism. It is necessary for transporting fatty acids to mitochondria, where they are used to produce energy. L-carnitine also has antioxidant properties and can help protect the cells from damage caused by free radicals.

4.1. L-carnitine action mechanism:

L-carnitin acts as a conveyor of fatty acids through the internal membrane of the mitochondria. It binds to fatty acids and transfers them to mitochondria, where they are oxidized for energy production. This process is especially important for tissues with a high need for energy, such as muscles and heart.

4.2. Scientific substantiation of the effectiveness of L-carnitine:

• Improving energy and endurance: Studies have shown that L-carnitine supplements can increase energy and endurance, especially during physical exertion. The study published in the journal “Journal of Physiology” showed that L-carnitine improves physical performance and reduces fatigue during training.
• Improving muscle function: L-carnitine can help improve muscle function and reduce muscle damage after training. Studies have shown that L-carnitine additives can reduce muscle pain and accelerate recovery after intense training.
• Support for the cardiovascular system: L-carnitine plays an important role in maintaining heart health. It helps to improve myocardial function and reduce the risk of cardiovascular diseases. Studies have shown that L-carnitine can be useful in the treatment of heart failure and other cardiovascular diseases.
• Improving fertility: L-carnitine plays an important role in reproductive function in both men and women. It improves sperm quality in men and increases the chances of conception in women.

4.3. Forms L-carnitine: L-Carnitin Tartratet, Acetyl-L-Carnitine and others

L-carnitine is available in various forms, each of which has its own characteristics of assimilation and effects on the body. Some of the most common forms of L-carnitine include:

• L-Karnitin Tartrap: It is well absorbed and often used to increase physical performance.
• Acetyl-L-carnitine (Alcar): It penetrates well through a hematoencephalic barrier and can improve cognitive functions and mood.
• L-Carnitin Fumile: It is often used to support the cardiovascular system.

4.4. Dosage and use of L-carnitine:

The recommended dosage of L-carnitine varies depending on individual needs and health status. It is usually recommended to take 500-2000 mg L-carnitine per day. L-carnitine is better absorbed when taking food containing carbohydrates.

4.5. Precautions and side effects:

L-carnitine is usually well tolerated, but some people may have side effects, such as nausea, diarrhea and the smell of fish from the body. L-carnitine can interact with some drugs such as warfarin. Before you begin to take L-carnitine, it is recommended to consult a doctor, especially if you take any medicine or suffer from any diseases.

4.6. The choice of high-quality L-carnitine:

When choosing an additive L-carnitine, it is important to pay attention to the form of L-carnitine and product quality. Choose additives from reliable manufacturers who test their products for cleanliness and efficiency.

5. Rodiola pink (Rhodiola rosea): adaptogen to relieve stress and increase energy

Rhodiola pink (Rhodiola rosea) is an adaptogenic plant that has been used for centuries in traditional medicine to increase energy, reduce stress and improve cognitive functions. Adaptogens are substances that help the body adapt to stress and increase its resistance to various adverse factors.

5.1. Rhodiola pink random mechanism:

Rhodiola pink contains several active compounds, such as Salidroside and Rosavin, which affect various body systems. It helps to regulate the level of cortisol, stress hormone, and also improves the function of neurotransmitters, such as serotonin and dopamine, which play an important role in the mood and cognitive functions.

5.2. Scientific substantiation of the effectiveness of Rodiola Rose:

• Reducing stress and anxiety: Numerous studies have shown that Rodiola Pink can help reduce stress and anxiety. The study published in the journal Phytomedicine showed that Rodiola pink reduces stress symptoms and improves the mood of people with a generalized alarming disorder.
• Increased energy and decrease in fatigue: Rhodiola pink can help increase the level of energy and reduce the feeling of fatigue, especially during stress and intensive physical exertion. The study published in the journal “Journal of Sports Medicine and Physical Fitness” showed that Rhodiola pink improves physical performance and reduces fatigue in athletes.
• Improving cognitive functions: Rhodiola pink can help improve cognitive functions, such as memory, concentration of attention and speed of thinking. The study published in the journal Phytotherapy Research showed that Rodiola pink improves mental performance and reduces fatigue among students during exams.
• Improving mood: Rhodiola pink can help improve mood and reduce the symptoms of depression. Studies have shown that Rodiola Pink can be effective in the treatment of mild and moderate depression.

5.3. Dosage and use of Rodiola Rose:

The recommended dosage of Rodiola pink varies depending on individual needs and health status. It is usually recommended to take 200-600 mg of Rhodiola Pink Extract per day, divided into two doses. Rhodiola is better to take pink in the morning or day to avoid sleep problems.

5.4. Precautions and side effects:

Rhodiola pink is usually well tolerated, but some people can have side effects, such as insomnia, nervousness and irritability. Rodila Pink can interact with some drugs such as antidepressants and anticoagulants. Before taking Rodiola Rose, it is recommended to consult a doctor, especially if you take any medicine or suffer from any diseases.

5.5. The choice of high -quality Rhodiola pink:

When choosing the additive of Rhodiola pink, it is important to pay attention to the content of active compounds (saldroside and rosavin) and product quality. Choose additives from reliable manufacturers who test their products for cleanliness and efficiency. The ideal ratio of Rosavin to Salidroside should be 3: 1.