How to increase energy levels: Useful tips for starting your day right

IronAshwagandhaMagnesiumB complexAcetyl L carnitineVitamin CVitamin B12Energy

How to increase energy levels: Useful tips for starting your day right

Mornings are the perfect time to prep our minds and bodies so we’re ready for the challenges ahead. Learning how to increase our energy levels during this time can help us start our days on the right foot.

There are simple health and lifestyle habits you can form to feel energised on a daily basis. Let’s start with some energy-boosting tips as well as some vitamin supplements you can consider for an energy boost.

Increasing energy levels in the morning through healthy habits

Consider some of these tips and tricks in understanding how to increase your energy levels.

Sleep hygiene

Sleep is an integral component of energy as it affects your physical vitality and mental alertness. Both these elements are needed for you to manage the activities you take on during your day. Studies have found that being well-rested has been closely linked to productivity during the day (1), and even minimal loss of sleep can disrupt your daily output.

One way to combat the consequences of poor sleep is to improve your sleep hygiene. Sleep hygiene is a set of practices you can put in place to help you prepare for more restful nighttime sleep. These practices can include minimising screen time right before bed, going to bed at a consistent time, trying relaxation techniques to calm your mind, indulging in a warm bath to soothe muscles, or doing something leisurely to help your body and mind unwind (10).

How to increase energy levels

Sleep hygiene is a helpful habit to form so our bodies get ample rest. Through nighttime sleep, our energy is replenished regularly, and we can wake up reinvigorated. Adults are recommended to get at least six hours of restful sleep every night for it to have an impact on increasing energy levels (1).

Exercise

Exercise, especially when done regularly, may be an effective way to increase energy levels.

Physical activity raises our heart rate, increases blood flow and oxygen transmitted to the brain, and stimulates the release of endorphins (aka the the body’s natural happiness hormone (2) ). These processes make us more alert, more resistant to unpleasant experiences we may encounter in the day, and help our bodies generally perform at their peak. Collectively, they make us feel good or in other words, more energised. Besides raising energy levels, exercise has also been shown to improve our mood, an emotional state closely related to how energised we feel (2).

How much exercise should I do?

15 to 20 minutes of moderate cardio exercise, meditation and breathing exercises in the morning at least four times a week is a good baseline to start noticing the health benefits (2).

Diet

Proper nutrition is vital in ensuring that we are able to increase energy levels, especially through a well-rounded breakfast. It is best to avoid sugary cereals, processed meats, or fast food options. Instead fuel your body in the early morning with whole foods, which means a breakfast composed of all the major food groups (2).  

For breakfast in particular, be on the lookout for foods with a low-glycaemic index, which can help sustain your energy throughout the day (2). Glycaemic index or GI is a scale from one to 100 to rank carbohydrate foods and how quickly they raise blood sugar levels.

High-glycemic foods are packed with glucose, and if you have too much of them too early in the day, your sugar levels can peak too quickly. This can cause it to deplete just as fast, leaving you with a feeling of “crashing” after a sugar rush. Whole grains, high-fibre vegetables, and nuts score low in the glycemic index (2), making them a more sustainable source of energy, and a better option for your first meal of the day.

Hydration

The average adult sleeps for six to nine hours a night, which means that that’s how long our bodies go without water (3). Our organs, systems, and bodily processes need water to function properly, so a good way to start the day is by drinking a glass of water in the morning. Liquid intake from water is still the best option for hydration, compared to having a glass of fruit juice or a cup of coffee, tea, or hot chocolate. Though flavored drinks can taste better, they don’t have the same ability to increase energy levels (3). Compared to other sources of hydration, water stimulates our blood cells to reproduce at a faster rate (3). As a result, our energy levels get a much needed boost.

How to increase energy levels

How to increase energy levels with vitamin supplementation

If you’re already doing all the simple health habits to increase your energy levels, you can further boost your morning energy levels by taking vitamin and mineral supplements. Coupled with proper sleep, nutrition, and exercise, the supplements below can help take your energy to the next level.

Iron*

This essential mineral supports energy levels thanks to its significant role in adenosine triphosphate (ATP) synthesis. ATP is responsible for storing energy in our cells. Iron isn’t produced naturally by our bodies, so we mainly get it from iron-rich food sources or supplements (4).

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

Ashwagandha

This Indian wonder herb has been prized for its rejuvenating powers for hundreds of years. Ashwagandha supports us in increasing sleep quality, maintaining physical endurance, improving muscle strength, and relieving symptoms of stress which may reduce fatigue throughout the day.

Magnesium

Much like iron, the mineral magnesium is also involved in ATP synthesis. Magnesium plays an additional role in our body’s efficient use of carbohydrates and fat when it needs energy to burn. As magnesium is essential in the conversion of food into energy, it is recommended to ensure we receive sufficient amounts of it on a daily basis (6).

Vitamin B complex

The entire spectrum of B group vitamins supports and maintains energy production. Vitable’s collection of eight B vitamins aids in the conversion of food into energy, maintains energy production, and supports energy levels.

Acetyl L-carnitine

Apart from being an antioxidant to reduce free radicals formed in the body, acetyl L-carnitine helps transfer fatty acids into the mitochondria where they are then turned into energy (8).

Vitamin C

Vitamin C supports energy production by playing a part in shuffling fatty acids into the mitochondria so they can be converted into energy (9). Without its contribution in supporting energy production, we could experience lethargy, sluggishness, and difficulty in focusing.

Vitamin B-12

Vitamin B-12 supports energy levels by helping in energy production and metabolism. It also plays a part in the citric cycle, which helps release stored energy from the foods that we eat (10). Vitamin B-12 is critical in supporting energy production in our bodies.

When paired with healthy habits, daily personalised vitamins can be a great option for those looking for ways to increase energy levels in the morning. Vitable vitamins can provide the energy boost we need to accomplish things throughout the day. Our customised vitamin packs, vitamin subscription and delivery service in Australia are here to help you get through the day with better 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. How Much Sleep Do You Need? (2021), Accessed September 11, 2021 from https://www.helpguide.org/articles/sleep/sleep-needs-get-the-sleep-you-need.htm#
  2. 9 Tips to Boost Your Energy -- Naturally (2020), Accessed September 11, 2021 from https://www.health.harvard.edu/energy-and-fatigue/9-tips-to-boost-your-energy-naturally
  3. 11 Benefits of Drinking Water on an Empty Stomach (n.a.), Accessed September 11, 2021 from https://www.manipalhospitals.com/blog/11-health-benefits-of-drinking-water-on-an-empty-stomach
  4. Present Knowledge in Nutrition, 10th Edition (2012), Accessed September 11, 2021 from https://www.wiley.com/en-us/Present+Knowledge+in+Nutrition%2C+10th+Edition-p-9781119946045
  5. Efficacy and Safety of Ashwagandha (Withania somnifera) Root Extract in Insomnia and Anxiety: A Double-blind, Randomized, Placebo-controlled Study (2019), Accessed September 11, 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
  6. Understanding Nutrition, 4th Edition (2014), Accessed September 11, 2021 from https://catalogue.nla.gov.au/Record/6225217
  7. Nutritional Supplements and Metabolic Syndrome (2008), Accessed September 11, 2021 from https://www.sciencedirect.com/science/article/pii/B9780123742407500127?via%3Dihub
  8. Vitamin C and Immune Function (2017), Accessed September 11, 2021 from https://www.mdpi.com/2072-6643/9/11/1211
  9. Vitamin B12 (2015), Accessed September 11, 2021 from https://lpi.oregonstate.edu/mic/vitamins/vitamin-B12
  10. Sleep Hygiene ( 2020 ), Accessed September 14, 2021 from https://www.sleepfoundation.org/sleep-hygiene