As a 33-year-old looking to increase your energy, you might benefit from incorporating certain supplements into your routine. Here are some supplements that are known to help boost energy levels:

1. B-Vitamins: These are crucial for energy production and metabolism. B-complex vitamins, including B1 (thiamine), B2 (riboflavin), B3 (niacin), B5 (pantothenic acid), B6 (pyridoxine), B7 (biotin), B9 (folate), and B12 (cobalamin), play key roles in converting food into energy¹².

2. Iron: Essential for oxygen transport in the blood. Iron deficiency can lead to anemia and fatigue³.

3. Magnesium: Involved in over 300 biochemical reactions in the body, including energy production. Adequate magnesium levels help with muscle function and reduce fatigue⁴⁵.

4. Vitamin C: Supports the absorption of iron and is involved in the synthesis of carnitine, a molecule that helps convert fat into energy².

5. Caffeine and Guarana: Common stimulants that can increase alertness and reduce the perception of fatigue⁶.

It's essential to consult with a healthcare provider before starting any new supplement regimen, especially to confirm whether you might have any deficiencies that need addressing.

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Footnotes

1. Office of Dietary Supplements - Vitamin B12 ↩

2. Vitamins and Minerals for Energy, Fatigue and Cognition: A Narrative Review of the Biochemical and Clinical Evidence ↩ ↩²

3. Multivitamins and minerals modulate whole-body energy metabolism and cerebral blood-flow during cognitive task performance: a double-blind, randomised, placebo-controlled trial ↩

4. Office of Dietary Supplements - Magnesium ↩

5. A real-world evidence study evaluating consumer experience of Supradyn Recharge or Supradyn Magnesium and Potassium during demanding periods ↩

6. Vitamins and minerals - B vitamins and folic acid ↩