Manufacturers of energy drinks, candies, supplements and even gums tout their products' high levels of energy-boosting herbs and vitamins. Prominent among these ingredients are ginseng and vitamin B-12. While products such as energy drinks are problematic because of their high levels of caffeine and sugar, you may find that individual supplements or natural sources of B-12 and ginseng provide health benefits without unwanted side effects. Always ask your doctor before using any new herbs or supplements.
Vitamin B-12
According to the National Institutes of Health Office of Dietary Supplements, extra amounts of vitamin B-12 have an appreciable effect on energy levels only in people who are deficient in the nutrient. People at risk for low B-12 include older people, who can't process the vitamin efficiently. Also at risk are people on restrictive diets or those who suffer with pernicious anemia, which interferes with B-12 absorbtion. For some people, supplemental B-12 and fortified foods may be easier to absorb than foods naturally high in the vitamin, according to the ODS. Other than potentially boosting energy levels, proper amounts of vitamin B-12 prevent symptoms such as tingling in the limbs and mental confusion. It may also decrease your risk of heart disease.
Recommended Amounts
Teens and adults need 2.4 mcg of vitamin B-12 each day. Toddlers require .9 mcg, children 4 to 8 years old need 1.2 mcg and preteens need 1.8 mcg of vitamin B-12. Many fortified cereals offer 100 percent of the nutrient. Shellfish and liver provide more than one day's recommended value of the nutrient. Other good sources are milk, yogurt, fish, eggs and chicken.
Ginseng
Unlike vitamin B-12, ginseng is not one of the nutrients that your body inherently needs. According to New York University's Langone Medical Center, advocates suggest the herb to boost athletic performance, immunity and mental function, as well as to treat specific conditions such as diabetes and impotence. Because improvements in alertness, energy and athletic performance can be hard to quantify, terms like "mixed results" tend to pepper summaries by institutions like the Langone Medical Center and the University of Maryland Medical Center. Ask your doctor before taking ginseng to determine if the herb may be beneficial to you. American and Asian ginseng share similar healing properties, but some herbalists consider Asian ginseng to be stimulating and American ginseng to be relaxing, according to UMMC.
Recommended Amounts
UMMC warns that ginseng's stimulating properties make the herb unsuitable for children. For adults, teas made from fresh or dried root of are traditional, as is chewing and swallowing root pieces. If you take a ginseng extract, purchase one that is standardize to contain 4 to 5 percent ginsenosides, the active ingredient in ginseng root.
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