Many reasons can cause a feeling of low energy, fatigue, tiredness, exhaustion. Even though this is a common problem, it doesn’t mean you should accept it.
THE FIRST THING TO DO IS TO TRY AND IDENTIFY THE SOURCE OF THE PROBLEM
- 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.
- See your GP so they can confirm or rule out a medical condition that could be causing your exhaustion.
- Are you having a restful night 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).
- Do you keep a lifestyle that includes exercise and maintaining a healthy weight?
THE NATURAL APPROACH TO SUPPORT YOUR ENERGY LEVELS
You can make a big difference to your energy levels, with the right dietary and lifestyle changes, and some nutritional supplements to give a boost back to your abundant energy.
**When you take nutritional supplement always consult a qualified health practitioner to adjust the right supplement and the duration of taking the supplement.**
Supplement support for energy boosting –
SUPPLEMENTS FOR ENERGY SUPPORT
Herbal supplements like Adaptogens can improve mood and reduce fatigue.
Adaptogens are herbs that help to regulate the adrenal hormones, traditionally have been used to enhance energy.
Adaptogens includes herbs like Ashwagandha, Siberian Ginseng, Rhodiola, Maca, Schisandra and many more …
To learn more about Adaptogens, check out my post about managing stress with adaptogens.
Stress can deplete the body of B vitamins, and lead to a feeling of fatigue, anxiety or exhaustion.
B vitamins help to balance nuerotransimetters, support energy and circulation.
B vitamins particularly can help with mood and energy because they are vital for energy production and have an essential role in the brain.
Usually, the effect of B vitamins is fast, but it may take up to one month to take full effect.
Another way to increase your B vitamins is to eat Nutritional Yeast. Nutritional Yeast is a deactivated yeast that comes in the form of flakes, taste like parmesan cheese and provides a significant source of B-complex vitamins and contains trace amounts of several minerals.
Vitamin C (ascorbic acid) is a well-known antioxidant that is involved in anxiety, stress, depression, fatigue and mood state in humans. 3
Vitamin C is an essential dietary component that we can get quickly from the diet.
Selected Food Sources of Vitamin C. 4
|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|
CoQ10 is a cofactor for the synthesis of ATP (adenosine triphosphate). ATP is the “molecular unit of currency” of intracellular energy transfer).
There is a small amount of CoQ10 in the food, but our body makes the vast majority.
There are some cases that people will be low in this nutrient, for example, when using statins (cholesterol-lowering drugs) or the supplement red yeast rice it may lower amounts of CoQ10 in the body.
A common side effect of statin drugs is tiredness.
Age-related oxidative stress can also lower the amounts of CoQ10 in the body.
In these cases, taking daily CoQ10 with food can support energy levels.
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 easier on the stomach form of iron supplement. 5
Magnesium is essential for the activity of the enzyme which is responsible for energy formation in cells.6
Magnesium 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.
Supplementing magnesium can be very helpful in case you are low in this vital mineral. Low levels of magnesium related to stress, irritability, confusion and fatigue.
There are many ways to support your body while you feel tired or exhausted. Please, contact me for any questions 🙂
Until the next time