What caffeine-free supplements do you recommend for energy?

For caffeine-free energy support, consider adding NADH, coenzyme Q10, magnesium or Rhodiola rosea to your supplement program. Each nutrient can complement a well-rounded diet and exercise program. Read on for recommended intakes. Give your body at least 2-4 weeks to adjust to your new strategies and then count on being able to power through your work days and weekends with more energy and vitality.†

NADH helps synthesize cellular energy†

NADH (nicotinamide adenine dinucleotide) functions as a catalyst in the body — a biochemical spark plug — involved the synthesis of adenosine triphosphate (ATP), the cellular energy that fuels the body. The more NADH available to a cell, the more energy it can produce. In fact, heart, brain and other high-energy cells typically contain more NADH to fuel their higher energy needs. The recommended intake is 5-10 mg, 1-2 times each day.1,2†

CoQ10 helps convert food to energy†

Coenzyme Q10 is another naturally occurring compound that functions as a biochemical spark plug. In the cell mitochondria, it works to transform food into ATP. Although most of the research on coenzyme Q10 has concentrated on its heart health and antioxidant benefits, preliminary research suggest that supplementation may help improve feelings of energy.4,5 In general, the recommended intake ranges from 60-300 mg/day.†

Magnesium supports every major biological process†

Magnesium is not often thought of as an energy nutrient, but low levels can manifest as fatigue and muscle weakness.6,7,8 Magnesium is necessary for every major biological process, including the production of cellular energy. Men require 400-420 mg/day; women require 310-320 mg/day. Check your multi, it should provide enough magnesium to help bridge any nutrient gaps in your diet.†


Rhodiola helps offset both mental and physical fatigue†


Rhodiola rosea, a natural herbal remedy honored for generations by the Siberian people, has been clinically studied to improve mental and physical fatigue. Results indicate extracts of Rhodiola rosea help to support mental performance, increase work output, and decrease fatigue, especially during stressful conditions.10,11,12,13 It appears to work by optimizing brain levels of key mood chemicals and by supporting ATP synthesis and oxygen use, which cells need to produce energy.14,15,16 In general, the recommended intake is at least 100 mg/day.†


References

  1. Forsyth LM, Preuss HG, MacDowell AL, et al. Therapeutic effects of oral NADH on the symptoms of patients with chronic fatigue syndrome. Ann Allergy Asthma Immunol. 1999;82:185-191. PMID: 10071523
  2. Santaella ML, Font I, Disdier OM. Comparison of oral nicotinamide adenine dinucleotide (NADH) versus conventional therapy for chronic fatigue syndrome. PR Health Sci J. 2004;23:89-93. PMID: 15377055
  3. Bonakdar RA, Guarneri E. Coenzyme Q10. Am Fam Physician. 2005;72:1065-1070. PMID: 16190504
  4. Bentler SE, Hartz AJ, Kuhn EM. Prospective observational study of treatments for unexplained chronic fatigue. J Clin Psychiatry. 2005;66:625-632. PMID: 15889950
  5. Singh RB, Neki NS, Kartikey K, et al. Effect of coenzyme Q10 on risk of atherosclerosis in patients with recent myocardial infarction. Mol Cell Biochem. 2003;246:75-82. PMID: 12841346
  6. MedLine Plus Medical Encyclopedia. Magnesium in the Diet. Available at: http://www.nlm.nih.gov/medlineplus/ency/article/002423.htm .
  7. Grant JE, Veldee MS, Buchwald D. Analysis of dietary intake and selected nutrient concentrations
  8. in patients with chronic fatigue syndrome. J Am Diet Assoc. 1996;96:383-386. PMID: 8598441
  9. Cox IM, Campbell MJ, Dowson D. Red blood cell magnesium and chronic fatigue syndrome. Lancet. 1991;337:757-760. PMID: 1672392
  10. Thompson Healthcare. Magnesium Monograph. Available at: http://www.pdrhealth.com/drug_info/nmdrugprofiles/nutsupdrugs/mag_0167.shtml.
  11. Spasov AA, Wikman GK, Mandrikov VB, et al. A double-blind, placebo-controlled pilot study of the stimulating and adaptogenic effect of Rhodiola rosea SHR extract on the fatigue of students caused by stress during an examination period with a repeated low-dose regimen. Phytomedicine. 2000;7:85-89. PMID: 10839209
  12. Darbinyan V, Kteyan A, Panossian A, et al. Rhodiola rosea in stress induced fatigue: a double blind coss-over study of a standardized extract SHR-5 with a repeated low-dose regimen on the mental performance of healthy physicians during night duty. Phytomedicine. 2000;7:365-371. PMID: 11081987
  13. Spasov AA, Mandrikov VB, Mironova IA. The effect of the preparation rhodiosin on the psychophysiological and physical adaptation of students to an academic load. Eksp Klin Farmakol 2000;63:76-78.
  14. Shevtsov VA, Zholus BI, Shervarly VI, et al. A randomized trial of two different doses of a SHR-5 Rhodiola rosea extract versus placebo and control of capacity for mental work. Phytomedicine. 2003;10:95-105. PMID: 12725561
  15. Komar VV, Kit SM, Sischuk LV, Sischuk VM. Effect of Rhodiola rosea on the human mental activity. Pharmaceutical J 1981;36:62-64.
  16. Stancheva SL, Mosharrof A. Effect of the extract of Rhodiola rosea L. on the content of the brain biogenic monoamines. Medecine Physiologie Comptes Rendus de l'Academie Bulgare des Sciences 1987;40:85-87.
  17. Saratikov A, Marina TF, et al. Effect of goldenroot extract on processes of serotonin synthesis in CNS. Journal of Biological Sciences. 1978;6:142.