The best caffeine and sugar-free energy supplement for students | Vitamin drink for studying
A consistent daily energy level is essential for getting the most out of your career, sport, hobbies, family life or studies. Students will especially understand the importance of good energy levels for cognitive performance. If you attend college or university, you will often have many contact hours and also study outside of this, particularly before your exams.
Aside from workload, there are other reasons a college student might struggle with their energy levels throughout the day. Late nights or inconsistent sleep patterns can interfere with brain health and energy. A poor diet lacking vital nutrients can also affect your overall health. Here, we discuss how students can improve their energy levels to help them study. We also look at which vitamins and minerals to consider in your lifestyle.
How can students boost their energy levels?
Students may have poor sleep schedules, sleep late or have varying sleep/wake times. This can be exacerbated by nights out, late shifts at work, or high caffeine consumption. Students living away from home for the first time may struggle with healthy eating. Here are our tips on improving your energy levels during your studies.
- Get enough sleep - to maintain your energy levels throughout the day, you need adequate sleep per night (around eight hours for most people). Good quality sleep is also essential for cognitive health, memory and learning.
- Sleep before midnight – research has shown that sleeping between 10pm and 11pm aligns with our circadian rhythms best. A student schedule makes it challenging to sleep earlier; however, you may wake up more refreshed if you sleep before midnight.
- Consider caffeine - most students consume caffeine to boost alertness. Energy drinks, coffee and green tea contain high levels of caffeine. The downsides to caffeinated beverages are that they can interfere with sleep and may not be effective at boosting energy levels. Instead, consume energy drinks or coffee earlier in the day to prevent them from reducing sleep quality.
- Eat a healthy, balanced diet - good energy levels rely on a supply of nutrients from your diet. Eat various nutrient-dense foods such as vegetables, fruits, red meat, fatty fish, eggs, nuts, seeds and legumes.
- Vitamin supplements - consider a vitamin supplement if you have optimised the above and still struggle with your energy levels. A supplement cannot replace a healthy, balanced diet but can help ensure you get the proper nutrients daily.
Which vitamins and minerals to take for energy and brain function
Reconsidering your diet and lifestyle is the first step towards improving your health. However, knowing which vitamins and minerals are necessary for improving your energy levels as a student and where to find them is essential.
Prioritise your B Vitamins
There are eight B vitamins to include in your diet, which are essential for maintaining normal energy levels and brain function. These are as follows:
- Thiamine (vitamin B1)
- Riboflavin (Vitamin B2)
- Niacin (Vitamin B3)
- Pantothenic Acid (vitamin B5)
- Vitamin B6
- Biotin (Vitamin B7)
- Folic Acid (Vitamin B9)
- Vitamin B12
Most B vitamins can be found in animal and plant-based food. However, animal foods such as fish, red meat, eggs, dairy and organ meats are the highest in all B vitamins excluding folic acid, which is abundant in dark, leafy vegetables. Vegan or vegetarian students may especially want to consider a supplement containing B vitamins to help improve their overall health and energy level.
Other vitamins and minerals to consider
Magnesium, manganese, and copper are also required in addition to B vitamins for optimal energy levels. Magnesium can be found in whole grains, leafy veg and legumes; while manganese and copper are found in shellfish, nuts, seeds and organ meat. Vitamins C and D are also necessary for optimal health and energy. Vitamin C can be found in citrus fruits, and vitamin D from fatty fish and sunshine.
How to choose an energy supplement drink for students
Try to cut down caffeinated energy drink consumption; these drinks can temporarily increase alertness but create a dependency over time. You reduce your baseline energy and mental sharpness over time. Instead, look for a caffeine-free vitamin drink.
Also, choose a sugar-free option. An energy drink with added sugar can provide a temporary energy boost but your blood sugar may spike and fall rapidly. This, combined with a caffeine dip, causes lethargy just a few hours after your energy drink. A sugar and caffeine-free nutrient supplement will provide the necessary vitamins and minerals to maintain energy levels without crashing.
Finally, look for B vitamins, magnesium, manganese and copper for the best energy support. Students also may wish for convenience, so a supplement drink may be preferable.
Zest Active energy and brain supplements for students
We designed a supplement for young, busy adults looking for a convenient and enjoyable way to support their health. Zest Active includes 25 active ingredients. B vitamins and minerals help support normal energy-yielding metabolism. L-theanine (an amino acid found in green tea) and taurine are also included. Our formula is naturally sugar and caffeine-free - ideal for avoiding energy spikes and crashes while you revise.
Each daily supplement is portioned into daily powdered sachets making it simple and convenient to support your health daily and even on the go. The powdered supplement ensures effective nutrient absorption and is free from fillers, binders and casings.
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- Faster but not smarter: effects of caffeine and caffeine withdrawal on alertness and performance