Energía

HierroHb/iron ↑, Fatigue ↓Sólida2 de 4

CaffeineAlertness +, RT↓, Blood pressure +, alertness +Sólida3 de 4

CreatineStrength/fatigue power +, Muscle creatine+PCr boostsSólida1 de 4

ButyrateButyrate↑ fatigue↓, SCFAs↑ energy↓Sólida1 de 4

CarnitineFatigue/QoL ↑, Muscle/survival ↑Sólida3 de 4

YodoIodine status +, Goitre/survival impactSólida2 de 4

FibraGlucose↓ Fatigue↓, Satiety↑ Energy↑Sólida1 de 4

Aceite de pescadoMood swings, EPA/DHA +, Strength, function +Sólida1 de 4

Coenzyme Q10Heart: pump + symptoms, Fatigue: ↓Sólida1 de 4

MelatoninEarlier sleep onset + alertness, Sleep quality + sleepinessSólida2 de 4

PhenylalaninePhe↑ fatigue↑ -77%, Phe/Tyr depletion ↓ fatigueSólida3 de 4

ElectrolitosEnergy/fatigue +performance, Hydration/electrolytesSólida1 de 4

ProbióticosFatigue ↓, endurance ↑, Strength ↑, fatigue ↓Sólida1 de 4

Digestive EnzymesFat absorption/energy loss, Energy +3.6kg/dSólida1 de 4

Vitamina CEnergy, mood +vitality, Mood, fatigue +18Sólida2 de 4

AlanineFatigue↓, energy↑, Ketosis/alanine shiftSólida2 de 4

Vitamina B9Hb↑, fatigue↓, Anaemia↓, Hb↑Sólida1 de 4

Whey ProteinLean mass + insulin, Fat loss + satietySólida1 de 4

L-TyrosineAlertness ↑; cognition, Tyrosine depletion ↓ alertnessSólida3 de 4

Acetyl-L-CarnitineCognition/mood +, Pain/fatigue/function +Sólida4 de 4

Vitamina DFatigue ↓ +10, Fitness betterSólida1 de 4

Alpha-Lipoic AcidVitality: pain/function/QoL, Vitality: antioxidants/metabolicSólida2 de 4

L-CarnitineFatigue ↓, cognition ↑, Exercise capacity ↑Sólida1 de 4

Panax GinsengFatigue ↓; energy ↑, ~15% VO2 ↓Sólida3 de 4

RiboflavinRiboflavin status, +83%, Fatigue/function, -25 ptsSólida1 de 4

Vitamina B12MS fatigue↓ 2-4w, B12 biomarkers↑, anemia↓Sólida1 de 4

MultivitaminEnergy/fatigue: +17.2% energy, Sleep: +5.7%Sólida1 de 4

GlutatiónGSH↑, fatigue↓, +8-38% recoverySólida1 de 4

GinsengFatigue ↓, cognition ↑, Exercise capacity ↑, fatigue ↓Sólida1 de 4

PrebióticosFatigue↓, sleep↑, Energy/metabolism↓ glucoseSólida1 de 4

NiacinFuel shift: FFA↓, carbs↑, NAD+ boost: ~2xSólida2 de 4

Vitamin AHb/retinol ↑, Anemia ↓Sólida1 de 4

Essential Amino AcidsWork/fatigue +19-22%, Dyspnea/walk +50mSólida1 de 4

Folic AcidHb ↑, fatigue ↓, Iron status ↑, fatigue ↓Sólida1 de 4

Beta-CaroteneVitamin A, anemia, memory, Maternal mortality −49%Sólida2 de 4

PotasioEnergy: improved recovery, Fatigue: reduced exhaustionSólida1 de 4

ArtemisininMalaria↓ anemia↓, +0.6 g/dL HbSólida1 de 4

CurcuminFatigue ↓, energy ↑, Fatigue/weakness ↓, oxygen ↑Moderada2 de 4

NitrateOxidative cost ↓, endurance ↑, Fatigue ↓, cognition ↑Moderada1 de 4

ColágenoBone/metabolic ↑, Strength/healing ↑Moderada1 de 4

DHA (ácido docosahexaenoico)fatigue ↓, +74%, physical function ↑, +11%Moderada1 de 4

Ginkgo BilobaAlertness: faster processing, Alertness: improved attention +31msModerada2 de 4

Zincless fatigue, +43.7, better exercise tolerance, -1.0Moderada1 de 4

AshwagandhaSleep/fatigue boosts, Energy/recovery +performanceModerada1 de 4

Branched-Chain Amino AcidsLess fatigue, better endurance, Reduced damage, faster recoveryModerada1 de 4

Vitamin B6Liver enzymes/fatty liver -42%, B6/PLP, performance/weightModerada2 de 4

ArginineFatigue/Arginine ↓, Performance/Endurance ↑Moderada1 de 4

MagnesioEnergy/fatigue +VO2, Energy/fatigue +enduranceModerada1 de 4

Rhodiola RoseaFatigue/attention ↑, +VO2max, recoveryModerada3 de 4

TheanineAlertness/attention +ms, Alertness/stress −tirednessModerada2 de 4

TryptophanSleep/Fatigue: better sleep, less fatigue, Performance: faster recovery, energyModerada1 de 4

ValerianAlertness: - first hours, Alertness: no next-dayModerada1 de 4

AspartateFatigue ↓, Fatigue ↓ (65%)Moderada1 de 4

GingerEnergy↑ BAT activation, Fatigue↓ +9.6Moderada1 de 4

N-Acetyl CysteineGSH/mitochondria + fatigue, 23.8–26.3% longerModerada1 de 4

UbiquinolEnergy/fatigue: improved, CoQ10↑, fatigue↓Moderada2 de 4

ReishiFatigue ↓28.3%, Fitness/well-being ↑Moderada2 de 4

GlutamineGlucose/insulin shifts, Cardio-recovery/lipolysisModerada1 de 4

SeleniumFatigue/appetite better, Nutrition/KPS +23%Moderada1 de 4

CaseinSatiety + energy, Lower glucose spikesDébil1 de 4

Arachidonic AcidIntake↑; AA↑ (+25%), Taste↑; AA↑ (+50%)Débil1 de 4

CholineFatigue improved +14%, Energy/autonomic +10%Débil1 de 4

InositolFatigue recovery +17.4%, Vigor improvedDébil1 de 4

PalmitoylethanolamideFatigue/cognition: GABAB + plasticity, Pain/inflammation: reduced pain, IL-6Débil1 de 4

CapsaicinHigher fat burn/+48% BAT, Less fatigue/+23% liftDébil1 de 4

Krill OilStrength +9–11%, Muscle size +3.5%Débil1 de 4

RutinStrength +13%; gait +8%, Muscle thickness +3-5%Débil1 de 4

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