ConsumerLab.com Answers
Question:
Which supplements help to improve energy and decrease fatigue?
Answer:
Getting adequate sleep, eating a healthy, well-balanced diet, and regular exercise are the best ways to maintain your energy. However, we all have times when we could benefit from an energy boost. (If you are frequently tired, be sure to consult your physician about potential causes, as discussed below).
Certain supplements may help increase energy and decrease fatigue.
CoQ10, which plays a role in energy production in cells, has been shown to decrease fatigue in people with conditions such as heart failure and Gulf War Illness. One small study suggested it may increase self-assessed "vitality" in older adults. (Be aware that taking CoQ10 in the evening can cause insomnia in some people).
Curcumin (from turmeric) has been shown to reduce fatigue in older men and women using a particular branded formula.
Ashwagandha may reduce fatigue in middle-aged adults with moderate to severe anxiety.
Cocoa flavanols may help reduce self-reported mental fatigue in healthy adults, according to one study.
Ginseng is a popular ingredient in supplements promoted for increasing energy and vitality. Although there is little evidence to support this effect in healthy people, there is some evidence it may increase energy in people with cancer-related fatigue.
Carnitine may help reduce fatigue in older men with symptoms of sexual dysfunction, depression and fatigue.
B vitamins are involved in the metabolism of food to release energy, and deficiency in vitamin B-12 is known to cause fatigue. However, if you already get an adequate amount of the B vitamins in your diet and are not deficient in them, supplementing with additional amounts of B vitamins is not known to improve performance. Be aware that energy drinks often contain much higher doses of B vitamins than needed — sometimes amounts above tolerable limits. Energy drinks also commonly contain significant amounts of caffeine or ingredients which naturally contain caffeine such as guarana and cola nut. Although caffeine does not actually provide energy, it acts as a stimulant and can reduce fatigue. Be aware that energy drinks can increase blood pressure, and stroke and liver injury have been reported in people consuming certain energy drinks.
Energy bars, or nutrition bars, can be a good source of real energy (calories), especially if you are on the go and haven't had a chance to eat a real meal, and also provide vitamins and minerals. It's important to choose carefully as some are high in sugar, or contain sugar substitutes that may upset your stomach. Some also contain caffeine.
Supplements that provide iodine, such as kelp supplements and potassium iodide, are often promoted to increase energy. However, there is little evidence for this effect unless they are being used to treat hypothyroidism due to iodine deficiency.
Rhodiola rosea and maca supplements are sometimes promoted to increase energy or reduce fatigue, however, there is not enough evidence to support these supplements for this use.
Iron deficiency can cause fatigue. Consequently, correcting iron deficiency with iron supplementation can reduce related fatigue. Interestingly, iron supplementation has even been shown to reduce fatigue in women who are not anemic but have ferritin levels in the lower end of normal range.
If your fatigue is caused by difficulty sleeping, melatonin or other supplements for sleep may be helpful. (Note that taking high-dose vitamin D may reduce your body's natural production of melatonin).
Be aware that St. John's wort can cause fatigue when you take it, or if you abruptly stop taking it.
Because there are many possible causes of fatigue, it's important to consult with your doctor if you feel tired frequently.
See the Encyclopedia article about Fatigue for more information.
ConsumerLab.com Answers
Question:
Is it true that iodine can cause acne or other skin problems?
Answer:
Although uncommon, certain individuals who are sensitive to iodine can develop acne breakouts, rashes, or other skin reactions when consuming iodine from iodized table salt (specialty salts such as Himalayan salt are typically not iodized) or supplements such as certain multivitamins and kelp supplements. For more about this, and other potential side effects and drug interactions with iodine-containing supplements, see the Concerns and Cautions section of the Kelp Supplements Review.
People who are sensitive to iodine should be aware that iodine may be present in products that you may not expect, including certain protein powders and shakes, nutrition bars, meal replacement powders and shakes, greens and whole foods supplements, and even some probiotic supplements and menopause products.
Iodine is essential for healthy functioning of the thyroid gland which, among other things, controls the body's metabolism, and, during pregnancy and infancy, influences bone and brain development.
Be aware that taking very large doses of vitamin B12 can cause outbreaks of acne -- even in older people.
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Product Reviews Kelp Supplements Review |
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Initial Posting: 4/22/17 Last Update: 1/27/18
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Choose the Best Kelp SupplementBe Cautious With Kelp! Only 50% of Supplements Pass CL's Review
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If you use a kelp supplement, it's important to choose carefully! Tests by ConsumerLab.com revealed that half of the kelp supplements it reviewed contained approximately 200% of their listed amounts of iodine, creating a safety concern. In addition, one of these was contaminated with the toxic heavy metal arsenic.
Kelp supplements are primarily used as a source of iodine — an important mineral for healthy thyroid function. Most people get enough iodine through their diets, but those who are on a low salt diet or do not eat dairy or seafood, may be at risk for iodine deficiency.
Fortunately, ConsumerLab also identified several high-quality kelp supplements which contained what they claimed without unacceptable contamination. One of these was chosen as CL's Top Pick among kelp supplements.
You must be a ConsumerLab.com member to get the full test results along with ConsumerLab.com's recommendations and quality ratings of kelp supplements. You will get results for 8 supplements — 6 selected by ConsumerLab.com and two which passed the same testing through its voluntary Quality Certification Program, as well as information about one supplement similar to one that passed testing.
In this comprehensive report, you'll discover:
- Which kelp supplements passed and which failed our testing
- Which kelp supplements offer the best quality and value, and which is CL's Top Pick
- Direct comparisons and quality ratings of kelp supplements
- Clinical evidence for what kelp supplements can and cannot do
- How much iodine your kelp supplement should provide
- Who should not take kelp supplements
- Potential side-effects and concerns with kelp
Learn More About Kelp SupplementsQuestion:
Which supplements help to improve energy and decrease fatigue? Get the answer >>
Question:
Is it true that iodine can cause acne or other skin problems? Get the answer >>
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