We hear you! Feeling exhausted can be tough and make it difficult to get through the day. According to the Queensland Government, the average recommended daily energy intake of an Australian adult is 8,700kJ (1). There may be a chance that we are not consuming sufficient energy boosting foods through a healthy diet. This can be directly linked to your fatigue and low energy.
The problem with low energy
When we lack energy, it is difficult to accomplish everything we've set out to do! Even if we do manage to get work done, the outcomes might not be the best. What’s more, low energy can also cause headaches and confusion, which may compromise our performance and concentration, and in extreme cases, even jeopardise our safety!
Tips to improve low energy
Here are some tips to help you overcome low levels of energy.
Avoid too much caffeine
While it might be an easy way to get a quick energy boost, drinking too much caffeine can cause trouble sleeping (2, 3). If we get less sleep, our energy levels can drop significantly. While the quick fix of energy feels great, the crash isn’t something to look forward to.
Drink plenty of water
Drinking adequate amounts of water can help provide sustained energy. Dehydration leads to fatigue and exhaustion, impacting our energy levels overall. Men and women are advised to drink roughly 8-10 cups of water a day (4).
Stick to a healthy diet
When we eat, our metabolism increases and our bodies have fuel to burn (2, 3). When we skip meals or go on too long without eating, our energy levels can dip (3).
The quality of food we eat is also crucial in maintaining energy levels. To beat low energy, favour vegetables, wholegrains, low fat dairy products, and lean meats (3). Try to stay clear of foods that are high in fat, sugar, or salt as they can drain reserves in the body that are utlised for energy production.
While ensuring you receive an adequate amount of nutrients to energise your body, try to be mindful of overeating (3). Large meals can potentially drain your energy instead of giving it a much needed boost.
Get enough sleep
Lack of sleep is one of the main causes of poor levels of energy (3). If you lack sleep, it’s fairly easy to overtax the body. Consistently getting good amounts of quality sleep at night can help ensure better energy levels.
In addition to sleeping enough, you should also be wary of sleeping too much. Too much sleep can also cause fatigue and a drop in energy levels (2, 3).
Quit smoking and binge drinking alcohol
Excessive drinking and smoking can severely dampen your energy levels. A heavy night of drinking can be taxing on the body as excessive alcohol consumption can lead to cell damage. In addition, nicotine, the substance found in cigarettes, can also cause insomnia, ruining the quality of your sleep (2).
Working out is known to give you an energy boost as you keep improving your fitness (2, 3). On the other hand, living a sedentary lifestyle has been known to cause fatigue and other health problems. Exercise also improves the quality of your sleep (3), resulting in better energy levels.
Energy supplements can provide an extra boost of energy, other than from a healthy diet. If you are unable to meet your nutritional needs with just a healthy diet, supplements can help ensure that you receive all the nutrients needed for optimal energy.
Energy supplements to overcome lack of energy
Here are some of the vitamins or minerals you can consider taking to overcome lack of energy.
Iron helps in synthesizing the main molecule responsible for storing and transferring energy to our body’s cells.
*Iron should only be taken if prescribed by your doctor.
ATP (adenosine 5'-triphosphate) is the primary mode of energy storage in our cells. Magnesium aids in processes where energy-rich ATP is involved (9), and is also responsible for breaking down glucose to turn it into energy (10).
The whole spectrum of B vitamins, including B complex, play a huge role in supporting energy production, including the absorption, breaking down, storage, and maintenance of energy (11).
Acetyl L-carnitine supports energy production by helping transport fatty acids to the mitochondria. From there, these fatty acids are converted into energy to be used by the whole body (12).
Vitamin C supports energy production by helping in the transportation of fatty acids to the mitochondria so that they can be converted into energy (13).
Vitamin B12 supports energy levels and acts as an energy booster by helping release the energy stored from the food that we eat (14).
Making sure we receive the right amount of nutrition for energy can be a challenge. For that reason, Vitable’s vitamin delivery service provides all Australians with a convenient and individualised way to meet their energy-boosting needs. With Vitable’s vitamin delivery of daily vitamin packs filled with personalised supplements tailored to your needs, you’ll have one less worry about ensuring you receive sufficient nutrients for energy.
Find out more about other areas that the above supplements can help you with:
*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.
- Energy or kilojoules, Queensland Government, Accessed September 22, 2021 from https://www.vitable.com.au/products/vitamin-b12
- 9 Tips to Boost Energy - Naturally (2020), Accessed September 13, 2021 from https://www.health.harvard.edu/energy-and-fatigue/9-tips-to-boost-your-energy-naturally
- Fatigue Fighting Tips (n.a.), Accessed September 13, 2021 from https://www.betterhealth.vic.gov.au/health/conditionsandtreatments/fatigue-fighting-tips
- Drinking Water (2018), Accessed September 13, 2021 from https://www.mydr.com.au/drinking-water/#:~:text=How%20much%20water%20do%20you,day%20(roughly%208%20cups)%3B
- Iron (2016), Accessed September 4, 2021 from https://lpi.oregonstate.edu/mic/minerals/iron
- An Overview on Ashwagandha: A Rasayana (Rejuvenator) of Ayurveda (2011), Accessed September 4, 2021 from https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3252722/
- Adaptogenic activity of Withania somnifera: an experimental study using a rat model of chronic stress (2003), Accessed September 4, 2021 from https://www.sciencedirect.com/science/article/abs/pii/S0091305703001102?via%3Dihub
- Efficacy and Safety of Ashwagandha (Withania somnifera) Root Extract in Insomnia and Anxiety: A Double-blind, Randomized, Placebo-controlled Study (2019), Accessed September 4, 2021 from https://www.cureus.com/articles/22928-efficacy-and-safety-of-ashwagandha-withania-somnifera-root-extract-in-insomnia-and-anxiety-a-double-blind-randomized-placebo-controlled-study
- Magnesium Basics (2012), Accessed September 4, 2021 from https://academic.oup.com/ckj/article/5/Suppl_1/i3/447534
- Magnesium (n.d.), Accessed September 4, 2021 from https://lpi.oregonstate.edu/mic/minerals/magnesium
- Herbs and Natural Supplements, Volume 2 (2014), Accessed September 4, 2021 from https://www.elsevier.com/books/herbs-and-natural-supplements-volume-2/braun/978-0-7295-4172-5
- Understanding Nutrition (2019), Accessed September 4, 2021 from https://au.cengage.com/c/understanding-nutrition-44-4th-edition-4e-whitney-whitney-rolfes-rolfes-crowe-walsh/9780170424431/
- Nutritional Supplements and Metabolic Syndrome (2009), Accessed September 4, 2021 from https://doi.org/10.1016/B978-012374240-7.50012-7
- Vitamin B12 (n.d.), Accessed September , 2021 from https://lpi.oregonstate.edu/mic/vitamins/vitamin-B12