Experiencing low energy, fatigue, tiredness, and exhaustion can have various underlying reasons. However, accepting it as a norm should not be an option. The initial step towards resolving the issue is to identify the root cause.
Factors to consider if you feel tired or low in energy
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Are you eating a healthy, balanced diet? Or you might be missing in your diet some of the nutritional factors. It is an excellent idea to do a blood test, check for Iron, Vitamin B12, Vitamin D and your thyroid function.
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See your GP so they can confirm or rule out a medical condition that could be causing your exhaustion.
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Are you having a restful night’s sleep? Or you don’t have enough hours to sleep (the recommended amount for healthy adults is an average of 8 hours and not less than 6 hours).
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Do you keep a lifestyle that includes exercise and maintaining a healthy weight?
Boost your energy levels naturally
If you’re feeling tired and low in energy, there are natural ways to support your vitality. Here are some tips:
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Make dietary and lifestyle changes that can make a big difference in your energy levels.
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Consider taking some nutritional supplements to give you an extra boost. However, it’s important to consult a qualified health practitioner to determine the right supplement and duration of use.
Supplements to support your energy levels
If you’re looking for natural ways to boost your energy, consider trying some of these supplements:
Adaptogens
Herbal supplements like adaptogens can improve mood and reduce fatigue. Adaptogens are herbs that help regulate the adrenal hormones and have traditionally been used to enhance energy. Some popular adaptogens include Ashwagandha, Siberian Ginseng, Rhodiola, Maca, Schisandra, and many others. To learn more about adaptogens, check out our post about managing stress with adaptogens.
B-complex vitamins
Stress can deplete the body of B vitamins, leading to feelings of fatigue, anxiety, or exhaustion. B vitamins help to balance neurotransmitters, support energy and circulation, and have an essential role in the brain. Nutritional Yeast is a great food source of B-complex vitamins. It’s a good idea to include some nutritional yeast in your diet as part of an overall stress management program. The best way to get enough B-complex vitamins is by eating a varied diet, including whole foods like vegetables, grains, legumes, and nuts. If you don’t eat these foods regularly or are on a restrictive diet, then it might be helpful to take a B-complex supplement.
Vitamin C
Vitamin C is a well-known antioxidant that is involved in anxiety, stress, depression, fatigue, and mood state in humans.1 It’s an essential dietary component that we can get quickly from the diet. You can get vitamin C from a variety of foods, such as red and green peppers, orange juice, kiwifruit, cooked broccoli, and fresh sliced strawberries. If you don’t get enough Vitamin C in your diet, then it might be helpful to take a Vitamin C supplement.2
| Food | Milligrams (mg) per serving | Percent (%) DV* |
|---|---|---|
| Red pepper, sweet, raw, ½ cup | 95 | 158 |
| Orange juice, ¾ cup | 93 | 155 |
| Orange, 1 medium | 70 | 117 |
| Grapefruit juice, ¾ cup | 70 | 117 |
| Kiwifruit, 1 medium | 64 | 107 |
| Green pepper, sweet, raw, ½ cup | 60 | 100 |
| Broccoli, cooked, ½ cup | 51 | 85 |
| Strawberries, fresh, sliced, ½ cup | 49 | 82 |
| Brussels sprouts, cooked, ½ cup | 48 | 80 |
| Grapefruit, ½ medium | 39 | 65 |
| Broccoli, raw, ½ cup | 39 | 65 |
| Tomato juice, ¾ cup | 33 | 55 |
| Cantaloupe, ½ cup | 29 | 48 |
| Cabbage, cooked, ½ cup | 28 | 47 |
| Cauliflower, raw, ½ cup | 26 | 43 |
| Potato, baked, 1 medium | 17 | 28 |
| Tomato, raw, 1 medium | 17 | 28 |
| Spinach, cooked, ½ cup | 9 | 15 |
| Green peas, frozen, cooked, ½ cup | 8 | 13 |
Coenzyme Q10
CoQ10 is a cofactor for the synthesis of ATP, which is the “molecular unit of currency” of intracellular energy transfer. Our body makes the vast majority of CoQ10, but there are some cases where people may be low in this nutrient, such as when using statins or red yeast rice supplements, which may lower amounts of CoQ10 in the body. In these cases, taking daily CoQ10 with food can support energy levels.
Iron
Iron helps to transport oxygen around your body. Iron deficiency, also called anaemia, is very common and includes symptoms of tiredness and brain fog, headaches, heart palpitations, and pale complexion. Iron bisglycinate is an easier-on-the-stomach form of iron supplement.3
Magnesium
Magnesium is essential for the activity of the enzyme responsible for energy formation in cells.4 It’s found in green leafy vegetables, nuts, seeds, and grains. Another great way to absorb magnesium is by taking a bath with Epsom salts/magnesium flakes.
In conclusion, feeling tired, low in energy, or exhausted can have various underlying reasons, including medical conditions, nutritional deficiencies, and lifestyle factors. It’s important to identify the root cause and take steps to support our bodies. Making dietary and lifestyle changes, getting enough restful sleep, and exercising regularly are some natural ways to boost our energy levels. Additionally, nutritional supplements, such as adaptogens, B-complex vitamins, vitamin C, Coenzyme Q10, iron, and magnesium, can provide an extra boost. However, it’s crucial to consult a qualified health practitioner to determine the right supplement and duration of use. By taking care of our bodies, we can maintain our energy levels and live our best lives. Remember to listen to your body, seek medical advice if necessary, and prioritize your health and wellbeing. Thank you for reading, and take care!
Best regards,
Paz
