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There are billions of people in the world who are addicted to playing video games. Gamers have increasingly become more competitive as the virtual world has grown in popularity. Various e-sports leagues, competitions, and tournaments that include only the top gamers as competitors soon emerged. Behind the success of e-athletes lies not only the number of hours played but also hard work, which could be compared to the preparation of real athletes. E-athletes, like them, want to get the most out of their training. Consequently, this opens up an opportunity for different dietary supplements with a formula made specifically for gamers. In today’s article, we’ll take a look at them.
If you are interested in the world of gaming, read our article: What Is E-Sports and What Does the World of Virtual Athletes Look Like?
What are dietary supplements for gamers?
Gaming dietary supplements are considered as products whose main objective is to maximise each player’s abilities. Sharpening the senses of regular gamers and lovers of virtual world is just as important as boosting the performance of professional e-athletes. Gamers’ focus, concentration, and memory may be enhanced by dietary supplements. They can also provide energy or help with cognitive abilities. [1]
Groups of dietary supplements for gamers
The category of supplements for gamers most often includes nootropics, adaptogens, vitamins and minerals. Each of these groups has specific characteristics and has an impact on a particular aspect of game performance.
1. Nootropics
Nootropics themselves are also known under the term “smart drugs”. These are synthetic or natural substances that are intended to increase brain activity, most frequently in the form of plant extracts. They can thus support memory, thinking, concentration, reaction speed, or overall mental performance. These skills are crucial for gamers and can affect the overall course of matches or a player’s position on the leaderboard. Some of the most well-known nootropics are ginkgo biloba, caffeine a choline. [2]
If you are interested in the topic of nootropics, check out our article: Nootropics to Improve Brain and Memory Functions that You Need to Know.
2. Adaptogens
Adaptogens are frequently shown and mentioned in supplements for gamers. They are natural substances that are plants and mushrooms processed into powder, tablet, or capsule form. Because they can ease the body’s response to emotions of stress, anxiety, or fatigue, adaptogens are very popular. Once more, these are effects that each gamer will appreciate in tense games or tournaments. Examples of the most well-known adaptogens are ginseng and rhodiola rosea. [3]
If you are interested in the topic of adaptogens, read our article: Adaptogens: Natural Substances that Help Manage Stress.
3. Vitamins and minerals
An average gamer plays for about 8 hours each week. This time is substantially more for professional e-athletes and is around 6 hours every day. They might therefore be more vulnerable to a variety of health risks, like joint pain from game controllers. Spending a lot of time indoors can also lead to a deficiency in vitamin D, whose primary source is sunlight. Due to the presence of essential vitamins, dietary supplements for gamers typically improve overall health.
All of these supplements may have a beneficial impact on the body’s healthy functioning and the gamer’s mental condition. Zinc is a nice example, as it helps in the effective functioning of cognitive functions. The ability to perceive, judge, remember, and learn is beneficial for the gamers in each training session because of it. In this situation, B vitamins are also unquestionably beneficial to take because some varieties of them help to reduce fatigue and exhaustion. This is something that recreational gamers who want to unwind in the evening after a long day may appreciate as well as professionals. During long hours of gaming or e-sports training, the eyes also face a lot of strain. They can be supported, for example, by vitamin A, which contributes to maintaining good eyesight. [4 – 6]
Selection of TOP dietary supplements for gamers
1. Caffeine
Strong stimulants like caffeine are widely popular and are used to boost arousal or endurance. It is a nootropic since it also stimulates the mind and helps with attentiveness. It can be made in the laboratory and is derived from coffee beans. For instance, coffee, green tea, guarana, energy drinks or shots are some of its sources. [7]
Why should gamers use caffeine?
Caffeine has several advantages for gamers, including [9]:
- better reaction time, which fast-paced shooter gamers will especially value because every shot determines who earns valuable XP
- alertness support is ideal during demanding days full of duties, after which the e-athlete must train. Regular gamers who want to unwind with their favourite game after a long day at work or university will also appreciate this benefit.
- attention support is important especially when it comes to the result. Gamers that are more observant are not at the risk of missing valuable loot, hidden enemies, or advantageous opponent weaknesses that can help them score.
How to use caffeine?
Caffeine dose may vary based on the individual. Start with the 100 mg dose, which equates to around one cup of coffee, if you’re just getting started. However, there can be considerable differences in how sensitive people are to caffeine and how quickly they metabolise it. Therefore, it is beneficial to change the dosage a little bit dependent on how you feel. Nevertheless, according to the EFSA (European Food Safety Authority), the daily upper limit for healthy individuals is 400 mg of caffeine, or 5.7 mg per kilogram of body weight, for a person weighing an average of 70 kg. This amount is equivalent to about four to five coffees and is generally not associated with a negative health effect.
Caffeine intake should be regulated, especially if you enjoy energy drinks, which are popular in the gamers world. It is very likely that you use more caffeine than you realise, which might have a negative effect on your sleep and energy level the next day. [7] [9]
However, the way that caffeine affects different people also depends on their DNA. If you are interested in this topic, read our article: Genes Determine the Effect of Caffeine on the Body. How to Get the Maximum of Its Stimulating Effects?
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2. L-theanine
L-theanine is one of the amino acids used in a variety of biological processes. Gamers will, however, be especially curious about how it boosts cognitive functions. It concerns memory, perception, decision-making, or thinking, i.e., key perceptions without which we would be unable to succeed in any game, and they need to work at full speed. In addition, it acts synergistically with the above-mentioned caffeine. For instance, it can be found in selected kinds of tea or other natural sources. However, it is also commonly used in the form of dietary supplements. [10]
Why should gamers take L-theanine?
The advantages of L-theanine intake include [11 – 12]:
- synergistic effect together with caffeine, thanks to which L-theanine can ensure its gradual onset of effect. Especially gamers who are more sensitive to caffeine would appreciate this.
- a positive effect on the development of cognitive functions, which are among the key feelings experienced while gaming, regardless of the genre you are playing.
- promotes relaxation, which might result in less pressure during training as well as e-sports tournaments. However, even recreational gamers might benefit from it, for instance, when they are under pressure because they can’t defeat a challenging boss.
How to take L-theanine
L-theanine is typically taken in a daily dose of 100-200 mg in a 1:1 ratio with caffeine due to the previously noted synergistic effect. [12]
3. Thyme-leaved gratiola (Bacopa Monnieri)
Thyme-leaved gratiola (Bacopa Monnieri) is a herb that is used in traditional medicine. It is classified as a nootropic because of its effect on brain functions. It is used to boost cognitive functions, vitality, and stress relief. Furthermore, it also has antioxidant properties, which help to protect the body from free radicals. [13]
Why should gamers use Bacopa Monnieri?
Benefits of using Bacopa Monnieri include [14]:
- better concentration, which is beneficial if your mind is occupied with other things while playing, placing you at a disadvantage. Bacopa Monnieri can assist boost concentration, which can lead to a smoother game or faster reactions, giving you an advantage.
- memory support, which can be crucial to victory regardless of genre. A well-functioning memory, for example, can help you better orient yourself on the battlefield or learn to handle complex turns in racing games.
- lowering the stress and tension that can emerge from a high-intensity game with highly competitive opponents. Any mistake here might be a problem, so boosting your brain’s tolerance to stress could offer you a significant advantage. This will allow you to think more clearly even in the most chaotic gaming scenarios.
How to use Bacopa Monnieri?
The standard dose of Bacopa Monnieri is at the level of 300 mg if the source of this plant contains 55% bacozoids. Higher doses have not been shown to produce better results. [13]
4. Rhodiola Rosea
Rhodiola Rosea is a traditional medicinal herb that belongs to the adaptogen family. As a result, it increases the body’s resistance to stress and allows it to adapt to it more easily. Furthermore, it is being studied for its antioxidant properties as well as the development of cognitive capacities. Its root includes a variety of bioactive substances, however, its principal effects are attributed to rosavin and salidroside. It is most commonly used as a powder, tablet, or capsule extract. [15]
Why should gamers use Rhodiola Rosea?
Among the benefits of using Rhodiola Rosea are:
- stress resistance and easier adaptation to stressful situations, which can again help in intense matches, be it action or sports games. Especially if you are competing with high-level opponents, where every mistake might be decisive.
- reduction of fatigue and exhaustion, which researchers attribute to the fact that Rhodiola extract helps in the restoration of cellular energy in the form of ATP. It can thus assist to stimulate and reduce exhaustion on demanding days when you need to train or simply enjoy your favourite game after work or school. [16]
- positive effect on cognitive functions, which we mentioned above
How to use Rhodiola Rosea?
According to several sources, a daily intake of 50 mg of Rhodiola is useful in preventing fatigue and exhaustion. When it comes to dietary supplements, look for ones that include a standardised extract containing 3% rosavin and 1% salidrosides. In research, doses ranging from 50 to 600 mg are commonly used. It is not recommended to exceed 680 mg, as more does not equal greater results in this case. In case of positive effects, long-term use is also recommended. [15]
5. Choline
Choline, like the B vitamins, is an essential nutrient. It is involved in many important processes in the body and is sought primarily because it helps to maintain normal liver function. However, its cognitive benefits are of special interest to gamers. It can be found in high concentrations in foods such as egg yolks. Furthermore, it is a fundamental component of the neurotransmitter acetylcholine, which sends information to the body and brain. [17]
Why should gamers use choline?
The benefits of using choline include:
- supporting cognitive functions, the effective functioning of which can be crucial in the world of e-sports and gaming in general. Some of these have already been mentioned, but this also covers, for example, the ability to detect and solve problems. It is especially useful for gamers of tactical and RTS games that need a well-thought-out strategy. Furthermore, choline is a basic substance in the creation of the neurotransmitter acetylcholine, without which the nervous system cannot operate properly. Moreover, it is the primary transmitter of nerve impulses in the brain. It consequently has an impact on concentration, memory, or movement coordination, which may have an effect on the player’s reaction speed. Whether they like quick shooters, simulations, races, MMORPGs, or any other genre where the speed of reactions can directly affect the course and outcome of the game, it is one of the TOP characteristics of the best gamers. [18]
How to use choline?
Choline is typically taken in doses of 250 to 500 mg per day. The dosage, which varies from person to person, should be changed to suit you. Headaches may result from excessive dosages. As a result, it is advised to start with choline at a dose of 50–100 mg per day and then start increasing it. [17]
6. Lutein
Lutein is a carotenoid that can be found in plants, for example. They have antioxidant properties in addition to giving fruits and vegetables their vivid and bright colours. Lutein itself is a yellow-orange pigment that is found in the retina and plays a role in maintaining good eyesight. The level of lutein gradually decreases with age and our body is unable to create it on its own. As a result, it’s crucial to make sure that it has a sufficient intake. [19]
Why should gamers use lutein?
The benefits of using lutein include [20 – 22]:
- eye protection from blue light from screens when gamers spend hours a day. Because blue light inhibits melatonin, this might result in a lack of sleep, poor quality sleep, or problems falling asleep.
- supporting processes within the eye, such as efficient signalling between cells, and other important eye processes. This has the potential to increase vision-related gaming performance.
- peripheral vision support, which is crucial in first-person shooter games. In them, a lot happens off-screen, and the situation frequently calls for the player to look around and keep an eye on the surroundings. Lutein can support the eye muscles that allow for constant eye movement without strain.
- improving contrast sensitivity, which helps the eye distinguish the foreground from the background. It is also possible to distinguish between light and dark via contrast sensitivity. Also, it is crucial for handling challenging battle situations or the gaming environment.
How to use lutein?
There is currently no recommended daily intake for lutein because the precise amount depends on a number of factors. Most studies work with lutein doses between 1 and 20 mg, which are thought to have positive effects. [23]
7. Complex blends
The substances listed above serve as a good illustration of what should be included in every gamer’s supplies if they take their gaming seriously. However, the market has a considerably greater selection of adaptogens, nootropics, and other supplements. The problem of their use may be resolved, for instance, by complex blends created especially for e-athletes and regular gamers. They often come in tablet, capsule, or powder form. They have a well-chosen blend of ingredients to boost gaming performance. An example is our highly soluble XBEAM Energy Powder, which consists of 21 active ingredients, including adaptogens, vitamins, and nootropics.
The effects of complex blends and XBEAM can be broken down into several points:
- prepares the organism for a demanding game, thanks to the high concentration of L-tyrosine, which prepares the organism for the load before a challenging online game.
- it sharpens the key gaming senses because it contains an extract from the aforementioned Bacopa Monnieri. It is associated with the improvement of memory, thinking, and concentration. Those are the main concepts that influence how each online match will unfold.
- it will help in coping with the stress of intense competition brought on by gamers from around the world. It includes a variety of adaptogens, including ashwagandha, Rhodiola Rosea, and Korean red ginseng extracts. These may help the player handle stress better, adapt to it more easily, and so boost the body’s resilience. In tense game situations that have an impact on the final score, this can help you maintain calmness.
- it will help you to stay awake and delay fatigue because it contains 150 mg of caffeine, which is roughly the amount hidden in a double espresso. Additionally, it can help with reaction time, which is important in matches that are played quickly. Because it contains certain group B vitamins, it can also help to lessen fatigue and exhaustion, which is beneficial for evening training sessions.
- it will support cognitive abilities, including concentration and problem-solving skills in addition to those we’ve already discussed in this article. These are features that will be appreciated not only by fans of tactical or RTS games.
- help with supporting the health and vitality of gamers, thanks to the content of vitamin C, which has a positive effect on the immune system. Additionally, it has potassium, an electrolyte. These have an impact on how the body maintains optimal hydration.
The powder blend itself has the benefit of having a fantastic flavour. After combining, it may quickly transform regular water into a cool drink that you can enjoy while playing. However, you can also find XBEAM in the form of practical capsules with a slightly different but still powerful ingredients profile that will aid you in enhancing game performance and reducing the stress of demanding online battles. They only need to be drunk with enough water, which makes them simpler for some people to use. It is completely up to you which supplement form you choose.
Conclusion
Video games are becoming more and more popular, which means that gamers are facing more competition and demands. Due to the intense training required, professional e-athletes in particular commonly encounter enormous pressure on their senses and the entire body. Therefore, they deserve the same support as athletes in the real world, who often reach for dietary supplements. Doing so, will provide them a competitive advantage, sharpen their senses, and produce even greater outcomes. Due to each substance’s unique properties, using supplements can be interesting even for regular gamers who want to relax with their favourite game after a long day. In this situation, gamers will undoubtedly value effects like better attention or exhaustion and fatigue reduction.
[1] Josephine Melvin - What Are Gamer Supplements? – https://techround.co.uk/guides/gamer-supplements-explained/
[2] Nootropics Smart Drugs Overview – https://www.webmd.com/vitamins-and-supplements/features/nootropics-smart-drugs-overviewn
[3] Adaptogens – https://my.clevelandclinic.org/health/drugs/22361-adaptogens
[4] Average Gaming Playtime – https://gamingsmart.com/average-gaming-playtime-report/
[5] Pavle Marinkovic - Inside Esports Teams — Training Professional Gaming Stars – https://medium.com/predict/inside-esports-teams-training-professional-gaming-stars-4ab40190e6d1
[6] Michael Feeley - What vitamins and supplements should gamers be taking? – https://newdigitalage.co/technology/what-vitamins-and-supplements-should-gamers-be-taking/
[7] Caffeine – https://examine.com/supplements/caffeine/
[8] Jamie Kiff - Caffeine - A good way for gamers to improve their performance – https://www.gscience.io/resources/caffeine-performance-gaming
[9] EFSA Caffeine – https://www.efsa.europa.eu/sites/default/files/corporate_publications/files/efsaexplainscaffeine150527.pdf
[10] Is L-Theanine Good For Gamers? – https://www.amino-vital.com/blogs/new/l-theanine-for-gamers
[11] Gail N Owen, Holly Parnell, Eveline A De Bruin, Jane A Rycroft - The combined effects of L-theanine and caffeine on cognitive performance and mood – https://pubmed.ncbi.nlm.nih.gov/18681988/
[12] Theanine – https://examine.com/supplements/theanine/
[13] Bacopa Monnieri – https://examine.com/supplements/bacopa-monnieri/
[14] Dr. Ramon Velazquez - Nootropics for Gamers – Level Up Your Gaming with Cognitive Enhancers – https://www.mindlabpro.com/blogs/nootropics/nootropics-gamers-gaming
[15] Rhodiola Rosea – https://examine.com/supplements/rhodiola-rosea/
[16] Rhodiola rosea in Subjects with Prolonged or Chronic Fatigue Symptoms: Results of an Open-Label Clinical Trial – https://www.karger.com/Article/FullText/457918
[17] Choline – https://examine.com/supplements/choline/
[18] Is CDP Choline Good For Memory? – https://coreculture.com/blogs/product-education/choline
[19] Lutein – https://examine.com/supplements/lutein/
[20] What is blue light? The effect blue light has on your sleep and more – https://www.health.harvard.edu/staying-healthy/blue-light-has-a-dark-side
[21] Level Up Your Gaming With Lutein – https://www.viteyes.com/level-up-your-gaming-with-lutein
[22] Naomichi Machida, Marie Kosehira, Nobuyoshi Kitaichi - Clinical Effects of Dietary Supplementation of Lutein with High Bio-Accessibility on Macular Pigment Optical Density and Contrast Sensitivity: A Randomized Double-Blind Placebo-Controlled Parallel-Group Comparison Trial – https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7600844/
[23] Amy Richter - Lutein and Zeaxanthin: Benefits, Dosage and Food Sources – https://www.healthline.com/nutrition/lutein-and-zeaxanthin#dosage