Best supplements for tiredness: Guarana extract proven to reduce fatigue


Tiredness is a common problem, and can be the result of long hours spent at work or disruptions to your sleep. If your feeling of tiredness goes on for long and there’s no reasonable explanation for it, you should see your GP. If your feelings of tiredness are triggered by too many late nights, you may want to consider changes to your diet. Some experts believe a certain plant extract can help perk you up.

A 2008 study carried out by Northumbria University found people who drank a cocktail of guarana, vitamins and minerals felt less tired after performing a series of mentally challenging tasks than those who drank a placebo.

A 2007 study published in Nutrients also suggests guarana can boost memory and concentration.

And it was found to improve long-term memory and increase alertness in a 2007 study in the Journal of Psychopharmacology.

Furthermore, the European Medicines Agency recommends guarana for relieving fatigue and weakness.

Holland & Barrett explains what it is: “Guarana is a rainforest vine growing in the Amazon region in Brazil. Traditionally, Amazonian tribes brewed the seeds of the guarana plant to make an energy drink, and for hundreds of years, Brazilians have used it as an invigorating tonic.

“It’s secret ingredient? The seeds contain four times more caffeine than coffee, making guarana the most caffeine-rich plant in the world.”

Guarana is available in tablets and capsules, either on its own or combined with other ingredients.

Often it comes with ginseng, and it’s also available in drink and smoothie form.

The high street health store adds: “There are no official guidelines on how much guarana is safe to consume, but 75mg has been shown to have a positive effect.

“Guarana shouldn’t be taken by children, pregnant women, anyone with stomach or gut ulcers, people heart problems, including high blood pressure and heart arrhythmia, and those with an overactive thyroid.”

David Wiener, training and nutrition specialist for fitness app Freeletics recommends iron for helping tiredness

Iron is an essential mineral that helps oxygen circulate around the body. It is also necessary for the body’s cells to function and develop properly, explained David.

He added: “Iron deficiency is the primary cause of anaemia, which can impair cognitive abilities, decrease immunity, and negatively impact performance.

“Meat and seafood are excellent sources of dietary iron. If you are vegetarian, then nuts, beans, lentils, spinach are also packed full of iron

“Supplements too can help, but can have side effects, so make sure to consult with your doctor before supplementing with iron.”

Vitamin B6, B9 and B12 are also recommended for beating tiredness

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