Vitamin supplement to support energy in older adults | Fight fatigue without caffeine
Fatigue is a concern in the older population and is seriously undertreated. Fatigue can impact a person’s quality of life and can cause individuals to neglect physical exercise more than usual. Seniors may be more likely to struggle with fatigue because of disturbed sleep patterns, a poor diet and reduced physical activity. Fatigue in later life can be a result of unpreventable biological complications that typically arise with age. Yet, it is important to optimise your energy levels in your senior years to improve your overall quality of life and be able to spend more time with your loved ones.
Here, we discuss who may be more at risk of fatigue and how older adults can contribute to improving their overall energy levels. We also address which vitamins are essential for normal energy-yielding metabolism and how to choose a supplement best suited to your needs.
Why do the elderly feel more tired?
Research has associated lower physical exercise, being overweight, and a poor diet with reports of worsened fatigue in older adults. One study found that body fat and physical activity were associated with higher fatigue in women; depression was the only associated factor in men. On the other hand, another study found that older women experienced greater mental fatigue than men.
A poor diet lacking in calories, protein, vitamins and minerals could also contribute to increased fatigue. While a diet high in processed fat could increase fatigue due to excessive energy intake and body fat.
How to increase energy as an older adult
1. Exercise regularly
As mentioned, low physical activity is associated with fatigue in seniors. Fatigue may also cause older adults to be inactive. However, if you are able to address your sedentary lifestyle, you may find that regular, moderate exercise will improve your well-being and energy levels.
2. Try to get adequate and consistent sleep
Sleep issues are common in older adults, which can lead to daytime fatigue. There are other factors that can compound this issue, including waking up late in the day, having long naps during the day, not exercising, or overconsuming caffeinated beverages. Try to sleep at the same time each night and aim for 8 hours of sleep. Also, avoid napping for long periods during the day. Getting some exercise and avoiding caffeine in the afternoon may help you fall asleep at night.
3. Eat a balanced healthy diet
Many older adults do not eat enough calories and protein for normal body functions, while others might consume too many calories, fat and processed food that can lead to fatigue and becoming overweight. To optimize your energy levels, eat regular meals with healthy fats, proteins and nutrient-dense foods. To further boost nutrient intake, choose fortified foods or a dietary supplement.
4. Limit caffeine consumption
To optimise your sleep, you may need to limit your caffeine consumption. Although caffeine can temporarily increase alertness, it can impact your sleep and lead to overall reduced cognitive performance and energy. Try to limit caffeine to the morning and even avoid black or green tea later in the day.
5. Get outdoors more often
Vitamin D plays an important role in the absorption and utilisation of calcium, vital for muscle function and bone function. For this reason, vitamin D may help you stay active in your later years. Since we can obtain vitamin D from sun exposure, getting outdoors is great for your health and might also give you an energy boost. Additionally, seniors may be more likely to have a sedentary, indoor lifestyle, making vitamin D deficiencies more apparent.
6. Take a vitamin supplement
If you are still struggling with fatigue after addressing the above issues, you may want to consider a vitamin supplement. It can be challenging to ensure you are getting the right nutrients every day, so a supplement can be a convenient way to improve your energy level.
Vitamin combinations for improving your energy level
When it comes to choosing supplement ingredients for fatigue in older adults, you need to prioritise B vitamins, magnesium, and vitamin C.
There are eight B vitamins that you need to include for optimal energy levels, these include:
- 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 are typically obtained from animal products, including red meat, shellfish, fish, eggs, and dairy. In fact, vitamin B12 is almost exclusively found in animal products. There are plant-based foods that contain B vitamins, such as nuts, seeds, legumes, and dark, leafy vegetables. You may have to eat a larger quantity of plant-based foods to get all your B vitamins, so if you are vegan or vegetarian, consider taking a supplement to hit your nutrient requirements and to avoid a vitamin B12 deficiency.
Magnesium deficiency is one of the most common deficiencies and it also plays an important role in maintaining normal energy levels. Magnesium is present in beans and legumes, nuts, seeds and leafy vegetables. Manganese and copper are also important ingredients to choose for boosting energy-yielding metabolism; you can find them in red meat, shellfish, nuts and seeds.
As mentioned, vitamin D is vital for the absorption and utlisation of calcium and the maintenance of normal bone and muscle function. You can get vitamin D from sun exposure or through your diet. However, vitamin C is essential for normal energy-yielding metabolism; good sources of vitamin C are peppers and citrus fruits.
Revive Active CoQ10 supplement
Optimising your nutrition through diet can be challenging; supplements can be a convenient way to boost daily energy levels. Our leading product, Revive Active, contains 26 active ingredients to support normal energy levels, immunity and heart health. It contains all eight B vitamins, magnesium, manganese, vitamin C, D and copper. We designed our supplement for older adults who want to get the most out of later life. Revive Active also contains Coenzyme Q10.
Furthermore, if you are simply interested in the benefits of Coenzyme Q10, we also offer a single-ingredient ubiquinol CoQ10 supplement. This may be preferrable for older adults specifically wanting to target cellular energy.
Finally, our all-round supplement, Zest Active, supports normal energy levels, cognitive function, muscle function and immunity for adults looking to stay active and sharp. Zest Active contains all eight B vitamins, magnesium, manganese, vitamin C and copper for optimal energy levels every day. You can also benefit from amino acids such as l-theanine, l-lysine, l-glutamine and taurine.
Revive Active and Zest Active are powdered, Ubiquinol is delivered in a liquid capsule but our supplements are designed for effective nutrient delivery and convenience. Each product is portioned into daily doses and are free from caffeine for a more sustained energy boost.
|Revive Active - Orange & Mango
|Revive Active – Tropical Flavour
|Ubiquinol – Coenzyme Q10
What to read next
- Fatigue among older people
- Fatigue in older persons: the role of nutrition
- Sex differences in the relationship between obesity, C-reactive protein, physical activity, depression, sleep quality and fatigue in older adults
- Vitamins and Minerals for Energy, Fatigue and Cognition
- Cross-Sectional Relationship of Reported Fatigue to Obesity, Diet, and Physical Activity
- Correlation between vitamin D levels and muscle fatigue risk factors based on physical activity in healthy older adults
- Vitamin D and immunity
- Coffee, caffeine, and sleep
- Faster but not smarter: effects of caffeine and caffeine withdrawal on alertness and performance