Women are tired. More than half of women in the U.S. report feeling burnt out from juggling work and home life.https://www.cnbc.com/2021/03/10/more-than-half-of-us-women-are-burned-out-heres-how-to-cope.html.
So what do you do when your physical and mental energy takes a dive? While getting enough sleep and eating a diet rich in nutrient-dense foods is important, non-stimulant energy supplements may give you that extra boost you need. These supplements increase alertness and lower fatigue in the same way that stimulant drugs like Adderall do, without serious side effects.
Read on for the best non-stimulant energy supplements for women and how to take them.
Non-Stimulant Energy Supplements For Women
Theobromine is a natural stimulant found primarily in the cacao plant. It has a similar structure to caffeine, and both keep you alert by blocking adenosine receptors in the brain.https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4335269/ But where too much caffeine can leave you jittery and lead to an energy crash, theobromine provides gentler, longer-lasting energy.https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4335269/
In one study, participants who were given cocoa drinks with varying levels of theobromine reported lower mental fatigue and performed better on mental tasks.https://pubmed.ncbi.nlm.nih.gov/19942640/
Theobromine supplements contain anywhere between 250-1000 mg https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3672386/, or you can add a tablespoon or two of raw cacao powder to a smoothie. Thesis supplements combine theobromine with other proven nootropics that work together to increase physical and mental performance.
Or reach for some dark chocolate (at least 70% cocoa content). Fifty grams of dark chocolate (a little under two squares) contains 250 mg of theobromine https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4335269/, plus other energy-boosting ingredients like caffeine.
Iron is a mineral that your body uses to make hemoglobin, the primary protein in your red blood cells that transports oxygen throughout your body, and myoglobin, a protein that carries oxygen to your muscles. This oxygen helps your cells produce energy.
It’s common for women to experience low levels of iron, particularly if they have heavy periods or they’re pregnant.
When you have low levels of iron, your cells don’t get the oxygen they need. If left untreated, low iron may develop into iron deficiency anemia, which can leave you feeling fatigued and mentally tired.https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3105608/ https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3685880/
Iron supplements can treat anemia and increase iron levels. The recommended daily amount for women is 18 mg, and 27 mg if you’re pregnant.
If you’re feeling weak and more tired than usual, you may want to get your iron levels checked by your doctor. Taking more than 20 mg of iron when your iron levels are normal could cause stomach pain, nausea, constipation, or vomiting.https://ods.od.nih.gov/factsheets/Iron-HealthProfessional/ so it’s best to consult with your doctor before taking iron supplements.
Zynamite is a supplement that contains more than 60% of mangiferin, a powerful antioxidant found in the bark, leaves, root, and fruit of the mango tree.
Zynamite can wake up your brain in a similar way to caffeine, but it produces more sustained energy.https://www.researchgate.net/publication/325268955_ZynamiteR_Mangifera_indica_Leaf_Extract_and_Caffeine_Act_in_a_Synergistic_Manner_on_Electrophysiological_Parameters_of_Rat_Central_Nervous_System Unlike caffeine, which blocks adenosine receptors in the brain, Zynamite inhibits COMT (catechol-O-methyltransferase), an enzyme that degrades dopamine, the neurotransmitter that plays a role in feelings of pleasure and motivation.https://www.sciencedirect.com/topics/psychology/catechol-o-methyltransferase
Research shows Zynamite can increase reaction time and lower fatigue by strengthening synapses, the connections between brain cells.https://www.sciencedirect.com/science/article/pii/S0378874119345416
Zynamite can be part of supplement blends that are formulated at an appropriate dose alongside ingredients that work together to enhance its effects, like Thesis nootropics.
Vitamin B12, also known as cobalamin, is a nutrient that plays a key role in forming red blood cells, creating DNA, and converting food into energy. [hyperlink]
A vitamin B12 deficiency can cause fatigue and weakness, and research shows taking a supplement could increase energy levels. Even if you aren’t deficient, taking a supplement could give you an energy boost. One study found that 10 mcg of vitamin B12 improved mood and mental fatigue. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2885294/
Women are more likely to be vegetarian or vegan https://www.bbc.com/future/article/20200214-the-mystery-of-why-there-are-more-women-vegans, and these diets put you more at risk of a vitamin B12 deficiency.https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3257642/
A blood test can tell you if you’re deficient in B12. If you have low levels, a doctor might prescribe a vitamin B12 injection, which bypasses the digestive system and goes straight to the bloodstream.https://www.nejm.org/doi/10.1056/NEJMc1304350
If needles make you squeamish, vitamin B12 pills can be just as effective as getting a shot.https://pubmed.ncbi.nlm.nih.gov/24522672/https://www.ncbi.nlm.nih.gov/pmc/articles/PMC554115/
The recommended daily dosage is 2.4 mcg. Pregnant women need a little more — 2.6 mcg – and if you’re breastfeeding you should strive for 2.8 mcg.https://ods.od.nih.gov/factsheets/VitaminB12-HealthProfessional/
Ginseng is a herb that has been used in Chinese medicine for hundreds of years. One of the most common of the ginseng family is panax ginseng, also known as Asian or Korean ginseng.
Studies show panax ginseng could have an energising effect on the brain.https://pubmed.ncbi.nlm.nih.gov/23717099/ In one study, 200 mg of panax ginseng improved mental performance and fatigue in young healthy adults.https://pubmed.ncbi.nlm.nih.gov/15982990/
Some research suggests ginseng could also increase physical energy and lower physical fatigue by raising energy production in muscles, improving energy metabolism in the heart, and increasing blood flow by dilating blood vessels. But the studies were small, and larger studies are needed to show a clear link between ginseng intake and physical performance.https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5102849/
You can take panax ginseng in pill, powder, or capsule form, or the root can be chewed or used to make tea. Most studies use a dose of 200-400 mg of panax ginseng extract a day.
Look for a supplement that contains a blend of panax ginseng and other nootropics to maximise effects. Go to the Thesis quiz to find your personalized nootropics formula.