Markets are flooded with products and supplements that claim to boost your energy levels, but there's little evidence that they work. A healthy lifestyle with adequate sleep, regular exercise and nutritious diet is what one needs to stay active and energized.
Markets are flooded with products and supplements that claim to boost your energy levels. There is, however, not enough scientific evidence to support that any of the marketed “energy boosters” are needed to energize you. A healthy lifestyle with adequate sleep, regular exercise and nutritious diet is what one needs to stay active and energized. Supplements may help if you are not able to get the required nutrients through your diet.
Supplements and foods that may act as energy boosters
Vitamin B1
- Vitamin B1, or thiamine, is a water-soluble vitamin that is found in fish, whole grains and nuts.
- Thiamine converts carbohydrates and fats into glucose.
- Glucose provides the energy needed for optimal health.
- A vitamin B1 supplement can provide improved energy. A vitamin B1 deficiency not only means low energy but reduced nervous system function.
Vitamin B5
- Vitamin B5 or pantothenic acid helps keep the hair and skin healthy and lowers cholesterol.
- Vitamin B5 works with other B vitamins to convert food into energy.
Vitamin B3
- If mushrooms or avocado are on the menu, so is a big dose of vitamin B3.
- Vitamin B3 or niacin gained popularity in the medical field for the treatment of cholesterol. Yet, niacin helps rev up metabolism and stimulate blood flow.
- Vitamin B3 also improves sexual health and energy, giving you a boost in the bedroom.
Vitamin B6
- Vitamin B6 or pyridoxine helps with muscle repair, combating anemia, brain function, etc. More importantly, B6 helps convert proteins, fats and carbohydrates into glucose.
- Prolonged energy can be expected when taking a B6 supplement.
Vitamin B12
- Every cell in the body uses vitamin B12.
- Besides helping form red blood cells, B12 converts fat and protein into energy.
- A vitamin B12 deficiency causes tiredness and anemia.
Greek yogurt
- There’s more protein in Greek yogurt than other kinds of yogurt. Protein is key for optimal strength and energy.
Bananas
- They are known for being sweet, but don’t overlook the sweet benefit of eating them.
- You may get a boost of potassium when consuming bananas.
- Bananas are an excellent food for replenishing electrolytes, which are crucial for feeling powerful throughout training or a race.
Sweet potatoes
- They are high in potassium and are a strong source of natural electrolytes.
- The other mega benefit of consuming sweet potatoes is that they serve as sustainable complex carbohydrates, which release energy into the body slowly over time.
Whole grains
- When whole grains are digested, energy is released slowly into the body and you will feel more sustained. Refined grains (such as white flour foods) release energy quickly into the body. This can lead to feeling lethargic shortly after.
Quinoa
- This grain is nature’s complete source of protein, containing all eight amino acids.
- Quinoa also contains lysine, which is essential for tissue repair and iron that promotes healthy blood.
- It also has way more fiber than other grains, which makes sense since this was the ancient food of the Inca warriors.
- Quinoa will distribute energy to the body over time, so it’s a sustainable form of fuel for the body.
Seeds
- Stick to snacking on chia, sunflower and pumpkin seeds for an extra boost of protein and a serving of healthy heart-protective fats.
- The low-carb or high-protein makeup of these seeds will keep your body’s energy levels stable. You will feel less jittery or experience a spike or drop in blood sugar.
Eggs
- Rich in protein and B vitamins, eggs are one of the best sources of energy.
Spinach
- This superfood is high in iron and potassium, vitamins A and C, fiber and phytonutrients that will keep your energy levels high.
Salmon
- Vitamin B-rich salmon is one of the best energy-boosting foods.
- This hearty fish contains plenty of omega-3 fatty acids to benefit your cardiovascular health, but the protein content alone will keep your body feeling energetic.
Coconut water
- It is a natural energy booster. Coconut water contains sodium, potassium, calcium, magnesium and phosphorus, which are five major electrolytes.
Apart from these, more studies are showing the influence of sleep on the ability to perform well. Even without these studies, skipping sleep inevitably causes a slump in energy levels that soon affects the body’s performance. Don’t think of sleep as a luxury, understand that it’s a critical element that provides the energy levels you need.