How diet and supplements can help women increase energy levels and stay healthy

IronAshwagandhaAcetyl L carnitineB complexVitamin CVitamin B12MagnesiumEnergy

How diet and supplements can help women increase energy levels and stay healthy

With the increasing pace of technology and demands of modern life, we can, at times, feel totally out of control and overwhelmed. Even if our minds want to get more done, our bodies have not evolved at the same rate that technology would have us believe, and they don’t always respond well to the new challenges that life throws at us.

So why does our energy waver? Let’s start with the basics - women burn and use up energy differently than men. What’s more, compared to men, women have a lower basal metabolic rate (BMR) (1, 2), meaning they use up less energy than their male counterparts. Women are also much better at storing up energy as fat than men, which is why it’s common for women to take longer to lose body fat over time.

A woman’s menstrual cycle is also an important factor when it comes to energy differences. The hormonal fluctuations that a woman experiences throughout the cycle can lead to ups and downs in energy levels (3).

Women also produce less testosterone than men. Testosterone is a hormone responsible for increased metabolism and energy use. On the other hand, women produce more estrogen, a hormone responsible for energy balance and regulation (4). This is why women tend to use up less energy than men on a daily basis.

How to increase your energy levels as a woman

How can you increase your energy levels? Here are some tips and suggestions to give your energy levels a boost:

Balanced diet

When it comes to diet and nutrition, eating smaller meals may be the key to better energy levels. Reason being, women have lower metabolic rates and have a higher proportion of body fat compared to men (1, 15). Eating too much can lead to an increase of weight, which can lead to lower energy levels (5). Small but frequent meals can help in maintaining your energy throughout the day.

How to increase energy levels

Getting enough sleep

Your quality of sleep is crucial to maintaining energy levels. This is because various hormones and metabolic processes are influenced by the amount and quality of sleep you receive (6). Hormones essentially instruct your cells on what to do, by signalling the adenosine triphosphate (ATP) to produce more energy for the cells.

How to increase energy levels

Regular exercise

Consistent exercise and physical activity helps increase energy levels. Regular exercise also helps in balancing hormones which might lead to a more consistent level of energy for women (7).

Proper supplementation

Women may not always get the nutrition levels they need through diet. In situations like this, it might be ideal to add supplements to your diet to get the nutrients that you need to support energy levels.

How to increase energy levels with supplements

If you’ve checked all the above boxes and are still wondering how to increase energy levels, taking proper supplements can help. Here are some of the energy supplements you can consider to boost your energy levels:

How to increase energy levels

Iron

Iron supports energy production. It is common for women to have low intakes of iron due to menstruation and other lifestyle factors, making it important to get more of this nutrient through diet or supplementation (8).

*Iron should only be taken if prescribed by your doctor.

Ashwagandha

This herb has been known to improve the quality of sleep, which is essential to maintaining energy levels (9). Its chemical component, or alkaloids, can be used as a treatment for sleeping disorders (16).

Magnesium

Magnesium is an essential factor in our metabolism, and thus supports energy production (10).

B complex

B complex supports energy production. It is great for increasing energy levels especially for women (11).

Acetyl L-carnitine

Acetyl L-carnitine supports energy production, especially when transforming fat into energy (12).

Vitamin C

This vitamin helps in shuttling fatty acids into our cells where they can be transformed into energy (13).

Vitamin B-12

Vitamin B-12 supports energy production by helping in the release of energy from the food that we eat (14).

When it comes to increasing your energy levels as a women, can consider diet, sleep, exercise, and supplementation. A holistic approach, coupled with supplements, gives a woman the energy she needs to go about her day feeling energised.

Keeping energy levels high can help you achieve your daily fitness goals. Vitable’s vitamin subscription service in Australia can help you live a healthier, and more energetic lifestyle. Our vitamin delivery service and daily vitamins made up of custom vitamin packs can help you boost your energy levels.  

Find out more about other areas that the above supplements can help you with:

Iron | Ashwagandha | Magnesium | B complex | Acetyl L-carnitine | Vitamin C | Vitamin B12  

*Always read the label. Follow the directions for use. If symptoms persist, talk to your health professional. Vitamin and/or mineral supplements should not replace a balanced diet.

References:

  1. Sex Differences in Energy Metablosim Need to be Considered with Lifestyle Modifications in Humans (2011), Accessed September 15, 2021 from https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3136178/
  2. Men and Women Respond Differently to Rapid Weight Loss: Metabolic Outcomes of a Multi-centre Intervention Study After a Low Energy Diet in 2500 Overweight, Individuals with Pre-Diabetes (2018), Accessed September 15, 2021 from https://dom-pubs.onlinelibrary.wiley.com/doi/10.1111/dom.13466
  3. Physical Activity and Your Menstrual Cycle (2018), Accesed September 15, 2021 from https://www.womenshealth.gov/getting-active/physical-activity-menstrual-cycle#:~:text=It%20might.,levels%20are%20at%20their%20lowest.
  4. The Role of Estrogens in Control of Energy Balance and Glucose Homeostasis (2013), Accessed September 15, 2021 from https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3660717/
  5. Decreased Energy Levels Can Cause and Sustain Obesity (2003), Accessed September 15, 2021 from https://pubmed.ncbi.nlm.nih.gov/14559057/
  6. The Impact of Sleep and Circadian Disturbance on Hormones and Metabolism (2015), Accessed September 15,2021 from https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4377487/
  7. How Exercise Helps Balance Hormones (n.a.), Accessed September 15, 2021 from https://www.piedmont.org/living-better/how-exercise-helps-balance-hormones
  8. Nutrition - Women’s Extra Needs (n.a.), Accessed September 15, 2021 from https://www.betterhealth.vic.gov.au/health/healthyliving/nutrition-womens-extra-needs#nutrition-and-premenstrual-syndrome-pms
  9. Protective Effect of Withania Somnifera Dunal on the Behavioral and Biochemical Alterations in Sleep-Distrubed Mice (2007), Accessed September 15, 2021 from https://pubmed.ncbi.nlm.nih.gov/17585686/
  10. Magnesium (n.a.), Accessed September 15, 2021 from https://lpi.oregonstate.edu/mic/minerals/magnesium
  11. Benefits and Uses of B-Complex Vitamins (2019), Accessed September 15, 2021 from https://www.medicalnewstoday.com/articles/324856#daily-recommendations
  12. Nutritional Supplements and Metabolic Syndrome (2008), Accessed September 15, 2021 from https://www.sciencedirect.com/science/article/pii/B9780123742407500127?via%3Dihub
  13. Vitamin C and Immune Function (2017), Accessed September 15, 2021 from https://www.mdpi.com/2072-6643/9/11/1211
  14. Vitamin B12 (n.a.), Accessed September 15, 2021 from https://lpi.oregonstate.edu/mic/vitamins/vitamin-B12
  15. Metabolism (n.d.), Accessed September 29, 2021 from https://www.betterhealth.vic.gov.au/health/conditionsandtreatments/metabolism
  16. Ashwagandha Plus (n.d.), Accessed September 29, 2021 from https://research.vitable.com.au/ashwagandha-plus