A healthy diet, plenty of exercise and reduced stress levels can help keep energy levels high. But when these aren't enough, certain vitamins and herbal supplements can help.
Vitamin B12 is one of the best vitamins for energy, building red blood cells and converting proteins and fats to fuel. Folic acid, found in green vegetables, beans and avocado, prevents anemia, which can cause fatigue.
Energy Boost
If you feel sluggish during the day, reach for healthy alternatives to sugary energy drinks or caffeine. The best way to amplify your natural energy is by eating foods rich in vitamins and minerals, like whole grains, oats, nuts and beans, fish, lean meats, fruits and vegetables. Including complex carbohydrates in your diet helps keep energy levels stable, while protein provides an essential fuel for cells and muscles. Iron, magnesium and vitamin B12 are also important nutrients for a strong, active body.
Drinking plenty of water is another simple way to boost energy. Even mild dehydration can leave you feeling sluggish and tired. Exercise is another natural energy booster, as it stimulates the blood and oxygen flow to your brain and muscles. Regularly exercising, even if it’s just taking a walk, can help you stay alert and energetic throughout the day.
If you’re experiencing persistent fatigue, talk to a doctor or dietitian about your diet and health conditions. They can offer advice on nutrition, lifestyle changes and dietary supplements for an active, energetic life. Many healthcare professionals can also be consulted via telehealth services, so you can get personalized advice from the comfort of your home or office. This is especially helpful if you’re suffering from an ongoing medical condition, such as heart failure, diabetes or sleep apnea, that may contribute to fatigue.
Vital Vitamins
The B vitamins (B1, B2, B3, B5, B6, B8, B12 and folic acid) are involved in many different metabolism pathways, including energy-yielding metabolism, DNA synthesis and oxygen transport. They play an important role in fatigue reduction.
Vitamin D, often referred to as the ‘sunshine vitamin’, is also essential for immune health and energy levels. It plays a key role in calcium absorption, and helps reduce tiredness. Vitamin D is available naturally in sunlight, through a well-balanced diet or as a supplement.
Other key nutrients that support energy include choline (vitamin B5) and L-carnitine. Choline is needed for the normal function of the nervous system and healthy cell membranes, while l-carnitine helps to change fatty acids into energy.
While there are many quick-fix, energy-boosting drinks and snacks, the most effective way to increase your natural energy is by making dietary and lifestyle changes. Adding more protein to meals, replacing sugary snacks with fruit and drinking plenty of water are all simple ways to boost your energy. You can also try adding supplements such as magnesium, zinc and iron if you are concerned about your energy levels.
Health Tips
Taking charge of your energy starts with understanding that it’s like a bank account. You start each day with a certain amount of energy that will deplete throughout the day. This energy is affected by many factors, including diet, sleep patterns, stress levels, medical conditions and more. Fortunately, you can control some of these factors and have an impact on your daily energy levels.
Eat a healthy, well-balanced diet to fuel your body. Choose whole foods from all the food groups — such as fruits, vegetables and lean protein — to provide the nutrients you need to feel energized and perform your best. Drink plenty of water to stay hydrated. Aim for seven to eight hours of sleep each night.
Keep company with positive people that enliven and energize you. Minimize time spent with people that drain your energy and may contribute to a negative outlook or unhealthy behaviors.
Laughing energizes you and brings back the silliness of childhood, which can lift your mood and improve your overall feeling of well-being. Read a funny book, watch an upbeat movie or spend time with friends and family members who make you laugh. Laughing also boosts vitamin D, which helps to fight fatigue. The ashwagandha in this formula is an adaptogen, which can help you better manage your stress and increase energy.