Energy levels can vary from day to day. You might feel like you could run a marathon when you wake up in the morning, or you might feel like you could barely finish a jog at noon. This can be caused by a number of factors from stress to your diet. While there’s no surefire way to make your energy level consistently high, there are a few things you can do to naturally boost your energy. Eating the right foods, taking the right vitamins, and getting the right amount of sleep can all help.
A lack of energy can generally be broken down into a few different categories. You may be lacking in energy because you don’t eat enough, your diet isn’t balanced, or you aren’t getting enough sleep. Keep reading to learn more about how you can naturally boost your energy levels. You might be surprised at which vitamins and nutrients you need to prioritize.
Vitamins are nutrients that help keep your body running smoothly. They’re used by your body to stay healthy and energized. B vitamins are essential to the normal functioning of your cells and nervous system. They are found most notably in foods containing:
– Greens, such as spinach
– Nuts, seeds, and legumes
– Brown rice
– brewer’s yeast
– A B complex multivitamin supplement may not be necessary for every person, but it’s a good idea for most people who struggle with energy.
Vitamin B Complex
Vitamin B complex supplements are micronutrients that work together to help provide energy. They can be found in a variety of foods:
– Whole grains, especially brown rice
– brewer’s yeast
– Sweet potatoes
– Salmon and tuna
– Beef liver
– Broccoli and oranges
– Spinach and eggs
Some experts say that caffeine can increase energy and concentration. But, it can also have the opposite effect, causing fatigue and an increase in stress levels. Keep in mind that the effects of caffeine vary based on individual and situational factors.
Vitamin D is a nutrient that is produced during exposure to sunlight. When taken as a supplement, it helps regulate energy and keep the nervous system healthy.
Omega-3 fatty acids
Omega-3 fatty acids are polyunsaturated fatty acids that are essential for the growth and development of the brain and nerve tissue.
Energizing herbs and spices
Here are a few herbs and spices used to add flavor and energy to food:
– Ginger – Ginger can be used as both a tea or a spice. Ginger contains an ingredient called gingerol that has been shown to increase metabolism and burn calories.
– Cayenne pepper – Cayenne pepper is a natural stimulant that increases metabolism and speeds up the rate of digestion, causing you to burn more calories.
– Turmeric – The bright yellow spice turmeric is a natural anti-inflammatory and antioxidant. It can help regulate blood sugar levels and prevent diseases like type 2 diabetes.
– Cilantro – Cilantro is a natural appetite suppressant and has also been proven to regulate heart rate and metabolism.
– Cinnamon – This sweet yet spicy herb can help increase your metabolism and burn calories.
– Pomegranate – Pomegranate is a natural antioxidant that helps regulate blood sugar levels, prevent diabetes, and lowers cholesterol levels.
– Lemon – Lemon helps prevent diabetes, lowers blood pressure and cholesterol levels, and boosts energy.
Right balance of vitamins and minerals
Vitamins are only part of the equation. Minerals are essential for energy, too. You need certain minerals to help the body get the energy it needs to function properly.
– Calcium – Calcium is the second-most-important mineral for energy. Calcium is responsible for muscle contractions, nerve impulses, and heart function.
– Iron – Iron is essential for energy. It transports oxygen to cells and helps them produce energy. Without iron, a person can’t get energy from food.
– Zinc – Zinc is a natural energizer. It’s needed for the release of hormones that regulate energy.
– Fiber – Fiber slows down digestion, which means you’ll absorb minerals from food for longer periods of time.
– Vitamin B6 – Vitamin B6 is used by the body to produce energy from food. It’s also important for regulating blood sugar levels.
– Vitamin B12 – Vitamin B12 is used by the body to produce energy. It’s also involved in the formation of red blood cells and DNA.
When it comes to increasing your energy, vitamins and minerals are key. Make sure to get a balanced amount of vitamins and minerals, eat healthy whole foods, and get enough sleep. If you’re still feeling low on energy, consider seeing a doctor. They may be able to recommend vitamins and minerals that you can take to help boost your energy.