In fact, according to a review published in March in Foods , peanuts have some of the highest amounts of protein and the amino acid L-tyrosine.

Instead of covering your morning toast with butter or jelly, which are devoid of protein and fiber, top slices with an all-natural nut butter that contains nothing but nuts, Berman suggests.

Just be sure to avoid brands with added sugars and stick to just 2 tablespoons for calories, 7. The rich-tasting fish earns the moniker from its omega-3 fatty acids : polyunsaturated fats that promote healthy brain function and provide energy for the body.

Omega-3s have also been found to reduce depression as well as boost mood , Berman says. In an observational study published in February in the Journal of Personalized Medicine , patients with mild to moderate depression who received an omega-3 supplement in addition to an antidepressant saw significantly greater symptom improvements compared with the supplement or the antidepressant alone.

Considering that lack of energy is a common depression symptom, any nutrition strategy that improves depression can also boost energy. The healthy fats make salmon a smart choice for your heart, too, as they help lower blood pressure and triglycerides, which can raise your risk for cardiovascular disease, per the Mayo Clinic.

In 3 oz of pink salmon, you get calories, Bananas are nature's prepacked and portable healthy snack. They're filled with fiber, vitamin B6 , and potassium — these nutrients promote sustained energy and muscle function, according to the National Institutes of Health NIH. A medium banana has calories, 27 g of carbs, 3.

Bananas are particularly appealing as a pre-workout snack , because they provide sustained energy without spiking blood sugar and are gentle on the stomach, notes the International Sports Sciences Association.

Pair a banana with a glass of low-fat milk or a cup of yogurt for an energizing combination of fiber and protein — a combo that also makes a great breakfast to start your day. Skip iceberg lettuce and add an energy boost to your salad by using nutrient-rich kale as a base.

Kale contains the amino acid L-tyrosine, which may help give you a mental lift, as well as a number of antioxidants and fiber to fill you up and help keep your blood sugar stable, says Berman.

According to the USDA , 1 cup of the cooked stuff has 42 calories, 4. Ask any nutritionist for healthy and simple breakfast ideas, and oatmeal is sure to make the list. Its high-fiber content — 4 g is 14 percent of the DV in ½ cup dry, per the USDA — is the reason it's such a filling meal that provides lasting energy.

Because fiber takes so long to digest, having oatmeal for breakfast will power you through the entire morning, compared with a breakfast of white toast and jelly, explains Melinda Johnson, RD , clinical associate professor of nutrition at Arizona State University in Phoenix and past president of the Arizona Academy of Nutrition and Dietetics.

With stable blood sugar levels, you'll feel energized and focused, without downing another cup of coffee. Moreover, oats serve up energizing B vitamins, plus 1. As the NIH explains, iron keeps energy levels up by helping transport oxygen to the lungs and muscles.

Oats contain calories, 5 g of protein, 3 g of fat, and 27 g of carbs, per the USDA. Powerhouse pistachios have a combination of protein, fiber, and heart-healthy monounsaturated fats, all of which adds up to a perfectly satisfying snack.

In 1 oz of the nuts in the shell , you'll get 3 g of satiating protein — ideal for energy all day long, says Kooi — 1. As an added bonus, though nuts are calorie-dense, 1 oz of pistachios has only 87 calories.

Hummus is a Mediterranean dip with only a few simple ingredients — pureed garbanzo beans, sesame-based tahini, olive oil, and lemon juice — that all contribute nutrients for energy.

The fiber and protein in the beans stabilize blood sugar, take the edge off hunger, and boost energy, Kooi notes. To put it into numbers, 2 tablespoons of hummus delivers 72 calories, 2 g of protein, 2 g of fiber, 6 g of fat, and 4.

When used as a dip for nutrient-rich veggies such as red pepper strips or carrot sticks, hummus makes a great midafternoon snack. You can also use it as a sandwich spread instead of mayonnaise. When it comes to yogurt, Greek varieties can deliver nearly twice the amount of hunger-satisfying protein as regular offerings with According to the USDA, Greek yogurt also has 19 g of magnesium 4.

Mix in fresh berries and chopped nuts for a nutrient-packed treat. Make sure you select nonfat Greek yogurt that's low in added sugar to keep calories at around per container. Additional reporting by Lauren Bedosky. Health Conditions A-Z. Although not advertised as an energy drink, its Sparkling Organic Yerba Maté contains 70 mg of caffeine from yerba mate, white tea, and green tea to give you an energy boost.

Yerba mate tea is made from the leaves of Ilex paraguariensis , a tree native to South America. This beverage is flavored with extracts of hibiscus , lemon, and lime, which give it a delightful citrusy taste without any added sugar. Each ounce mL bottle provides 13 :.

Studies suggest that yerba mate may help improve energy, focus, exercise performance, and concentration, making it a great ingredient for a natural energy boost 12 , Guayaki Unsweetened Yerba Maté is organic and contains less than 1 gram of naturally occurring sugar. Each ounce mL bottle provides 15 :.

Each 2. Vital Proteins Collagen Energy Shots provide a concentrated dose of caffeine derived from coffee fruit extract. These shots also boast collagen peptides , B vitamins, hyaluronic acid, and alpha-GPC, a compound that may help enhance athletic performance when taken in large doses Moreover, these products are low in calories and pack 7 grams of protein each.

Each 3-ounce mL bottle provides 19 :. Also known as runa tea, guayusa tea is made from the leaves of an evergreen tree that grows in the Amazon and has been consumed by Indigenous Amazonian people for centuries Guayusa tea contains caffeine, as well as phenolic antioxidants that have anti-inflammatory properties Just make sure you buy the unsweetened version, as Mati also offers sweetened products.

Each ounce mL bottle provides 21 :. Toro Matcha Sparkling Ginger drink is packed with flavor from organic lemon and ginger juices, plus organic Japanese matcha. It supplies 60 mg of caffeine per can — enough to give you a gentle shot of energy.

This drink is a good choice for people who are sensitive to highly caffeinated beverages, as it contains less than a regular cup of coffee Each ounce mL bottle provides 22 :.

Unlike many other pre-workout supplements, Ora Renewable Energy provides performance-enhancing ingredients without any added sugars, artificial colors, or preservatives. This product is vegan and certified organic. It contains yerba mate, organic green coffee bean, matcha, ginseng , and eleuthero root — which is also called Siberian ginseng and has been used in traditional Chinese medicine since ancient times.

Plus, it boasts powdered pomegranate juice, beetroot, spinach, and kale, which may help improve blood flow and endurance 27 , Keep in mind that the Ceremonial Matcha and Raspberry Lemonade flavors contain 4 and 5 grams of added sugar, respectively.

However, the Beet Pomegranate flavor contains zero grams of added sugar. One scoop 10 grams provides 29 :. Laird Superfood Instafuel Unsweetened is an excellent alternative to sweetened coffee drinks. It contains freeze-dried arabica coffee, coconut milk powder, organic coconut oil , and Aquamin, a multimineral derived from red algae that may benefit gut health and provide anti-inflammatory effects Lack of sleep, inadequate diet, chronic stress , excessive exercise, and drug and alcohol use are just a few of the factors that may deplete your energy levels Additionally, caffeinated drinks may not be appropriate for everyone.

For example, teens, people with anxiety, and pregnant or breastfeeding people should limit their caffeine intake 33 , 34 , Many factors can lead to chronic fatigue.

All the energy products on this list contain less than mg of caffeine, which is much less than is found in a ounce mL cup of coffee Keep in mind that consuming more than mg of caffeine per day may lead to adverse side effects and is not recommended Regardless, some people are more sensitive to caffeine than others and may notice side effects such as jitteriness or experience insomnia even after consuming a relatively small amount of caffeine In general, avoid consuming caffeinated beverages such as energy drinks later in the day, as they could impact sleep quality Some energy drinks have just a few simple ingredients, such as green tea and lemon juice.

Natural energy drinks are free of artificial sweeteners and synthetic colorings. Instead, they contain naturally derived ingredients such as green tea, yerba mate, and botanical extracts.

Most of the energy drinks on this list use energizing ingredients such as green tea, matcha, coffee, yerba mate, and guarana. These ingredients are all effective for improving short-term energy levels, so it depends on your personal preferences. Importantly, you should not rely on energy drinks for energy.

Our experts continually monitor the health and wellness space, and we update our articles when new information becomes available.

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The participants reported feeling less tired with increased alertness. Vitamins and supplements can cause mild side effects in some people. If a person experiences any severe side effects from supplements, they should stop using them straight away and see a doctor.

Some supplements can interact with certain medications. If a person is taking medications for an existing health condition, it is best to speak to a doctor or pharmacist about possible interactions before taking a supplement.

Women who are pregnant or breastfeeding should also speak to a doctor before taking any new supplements. Alongside a healthful diet and plenty of exercise, people may find that the vitamins above help boost energy levels and increase performance during exercise.

However, people should check with their doctor before taking any supplements if they are taking other medications or have an existing health condition. All of the supplements listed in this article are available to purchase in health food stores, pharmacies, and online:.

Many athletes look for safe and efficient ways to boost their performance. In this article, we look at six vitamins and supplements that may help.

Vitamin B complex supplements may help to prevent vitamin B deficiency. Learn more here. Anti-cancer supplements can include vitamin tablets and herbal extracts.

Studies claim that vitamin D supplements offer extra health benefits, such as reducing pain and depression, while others challenge this belief. HUM nutrition offers a range of products to support a person's health.

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Medical News Today. Health Conditions Health Products Discover Tools Connect. The best vitamins and supplements for energy. Medically reviewed by Miho Hatanaka, RDN, L. Ashwagandha Coenzyme Q10 Vitamin D B vitamins Creatine Iron L-theanine Side effects Summary.

How we vet brands and products Medical News Today only shows you brands and products that we stand behind. Our team thoroughly researches and evaluates the recommendations we make on our site.

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Assess the brand: Does it operate with integrity and adhere to industry best practices? We do the research so you can find trusted products for your health and wellness.

Read more about our vetting process. Was this helpful? Share on Pinterest Ashwagandha supplements may help boost energy levels. Coenzyme Q Further resources For more in-depth resources about vitamins, minerals, and supplements, visit our dedicated hub.

Vitamin D. B vitamins. Caffeinated coffee contains caffeine, a stimulant that binds to adenosine receptors in the brain. Adenosine makes you feel sleepy, but caffeine blocks that process from happening, which ultimately makes you awake and alert, explains JN Learning a division of the JAMA Network.

Coffee offers many health benefits , from a decreased risk of heart disease to a healthier brain. However, there are a few things to remember if you have a java habit. Cochrane cautions against substituting coffee for breakfast. In addition, be mindful of how much sugar your cup contains.

Sugar, too, can increase your energy temporarily, but you're also more likely to have an energy crash due to fluctuating blood sugar levels. Unlike water, coffee or tea, a well-planned smoothie contains macronutrients —carbohydrates, protein, fat—that provide calories to give your body energy.

Plus, a smoothie is also a source of hydration from the added liquid, ice and fruit. The majority of fruit is water. But just because it's a smoothie doesn't make it automatically healthy—some can be added-sugar bombs from juice with added sugar or even sherbet.

Cochrane suggests making sure yours is made with a source of protein e. Stress is such a drag on your energy; it can make you feel depleted fast. If you're entering a stress slump, try a hot or iced matcha. Healthy adults who consumed 2 grams of matcha about 1 teaspoon every day for two weeks had better cognitive function during and after stressful conditions than placebo groups, found a study in Nutrition Research.

Catechins in tea combat the damage free radicals can have on the brain; matcha also has theanine, a compound known to boost attention, and some caffeine for a perk. Matcha, especially when purchased from a coffee shop as a "matcha drink" rather than tea , may be packed with added sugars.

Look out for those in your favorite matcha, or better yet, brew yours at home with one of these Healthy Matcha Recipes.

According to a study published in PLoS One , people reported that they experienced a boost in vitality—a measurement that captured how energetic and "full of life" they felt—when they were given two additional servings of fruits and veggies to eat, compared to a control group.

Fresh whole fruit and veggies differ from juice, of course. Still, researchers suspect that the variety of vitamins, minerals and antioxidants may affect one's well-being through mechanisms like better blood flow to the brain or changes in the gut microbiome.

One idea? Grab two gold kiwis, puree them in a blender, and then top with sparkling water or coconut water for a kiwi refresher. Eating two kiwifruit per day has been found to improve one's feelings of "vitality," as well as energy and mood, possibly thanks to the fruit's high vitamin C levels, according to a small review in Nutrients.

Beet juice might not be your first choice in a beverage, but it may boost your exercise performance. One systematic review published in in Critical Reviews in Food Science and Nutrition found that beetroot juice helped decrease fatigue during a running sprint test, while other research published in in Nutrients concluded that beet juice improved performance during resistance exercise.

Beets pack nitrates , which are converted into nitric oxide, a molecule that helps dilate blood vessels to improve blood flow, thus increasing oxygen to the muscles and the brain—something that can help you feel as if you're not working as hard and therefore have more energy to tackle physical exercise.

In an energy slump? Here are three lifestyle habits that can make you feel more energetic and on it. If you need caffeine to stay alert, hit the snooze button multiple times, or are increasingly irritable or mistake-prone, you might be sleep-deprived, per the American Academy of Sleep Medicine.

Aiming for the seven-plus hours of sleep per night adults need, as recommended by the Centers for Disease Control and Prevention , can help.

For us mere mortals, the essential fatty acids omega-3 and omega-6 found in chia seeds have been shown to enhance sleep quality, boost brain power and combat inflammation, which keeps your body feeling fresh.

Coupled with high levels of protein and fiber, which keep blood sugar stable no afternoon sugar crashes! Did you know that one of the first signs of dehydration is feeling tired or exhausted? Because our bodies are made up of mostly water, even small dips in hydration are enough to affect your metabolism.

The National Academy of Medicine suggests about nine cups of fluids a day for women and 13 cups for men. However, a more accurate amount is found like this: Take your body weight, and divide it in half.

Then drink that many ounces per day plus more if you work out, are really active, are pregnant, nursing, or are fighting an illness or disease. If that sounds like a lot, remember that many foods, like fruits and vegetables, contain water as well, so you can also boost your hydration level by upping your intake.

If you have an intense workout, you might want to supplement water with a drink that helps replace the electrolytes your body sweats out. Forget sports drinks loaded with high fructose corn syrup and additives, and opt for coconut water or water naturally flavored with lemon and honey instead.

You can also make your own electrolyte drink. It supports energy production and keeps blood cells happy and healthy. Sipping on an herbal tea can provide an all-natural temporary boost in energy levels without the risk of scary stimulants or processed ingredients.

Two wonderful options are green tea and rooibos tea. Green tea has many benefits for your body, such as anti-aging and free radical-fighting properties. Rooibos tea is another type of tea that helps fight fatigue. Commonly used in aromatherapy, animal studies have found that this refreshing essential oil may have a stimulating effect on the brain and is even powerful enough to help treat tension headaches.

Try dabbing a few drops on your wrists when you find your energy lagging, add some to your shower to get an early morning energy boost, or add several drops to a steam diffuser to breathe in the benefits throughout the day.

Does a tough workout wipe you out? Take solace in the fact that incorporating regular exercise into your routine will actually boost energy levels and is one of the best methods for how to increase energy and motivation while also enhancing overall health.

Some of the most common causes of decreased energy include the use of certain medications, thyroid issues , depression and anemia. Chronic fatigue may also be a symptom of more serious conditions as well, such as cancer, chronic obstructive pulmonary disease, diabetes or kidney problems.

Avocado toast is an excellent quick breakfast that will help fuel your day. Oatmeal or yogurt with fruit or granola is also a great option. If you're able, a power nap may be exactly what you need to help you get over the afternoon slump.

Not only does napping help your attention and physical performance, but it can also reduce stress and fatigue. How long is a power nap? Studies have shown that a minute nap is the perfect duration to counteract the effects of the day.

We've mentioned how protein, healthy fats , and fiber all contribute to an energy boost. Combining all three into a power snack is the perfect way to beat afternoon fatigue.

Try packing a snack of nut butter with whole grain crackers, yogurt with nuts, or cheese and fruit. Unsurprisingly, stress is a huge factor when it comes to your mood.

But it can also affect your energy, making you mentally and physically tired. However, there are ways to combat this energy killer. Try the following ways to reduce stress and increase energy levels. St-Onge MP, Roberts A, Shechter A, Choudhury AR.

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Stair walking is more energizing than low dose caffeine in sleep deprived young women. Volume , , Pages doi: Li Z, Wu F, Shao H, Zhang Y, Fan A, Li F. Does the Fragrance of Essential Oils Alleviate the Fatigue Induced by Exercise?

A Biochemical Indicator Test in Rats. Evid Based Complement Alternat Med. Harvard Medical School. The truth about fats: The good, the bad, and the in-between. Harvard Health Publishing. Kennedy DO. B Vitamins and the Brain: Mechanisms, Dose and Efficacy--A Review.

Williams JL, Everett JM, D'Cunha NM, Sergi D, Georgousopoulou EN, Keegan RJ, McKune AJ, Mellor DD, Anstice N, Naumovski N. The Effects of Green Tea Amino Acid L-Theanine Consumption on the Ability to Manage Stress and Anxiety Levels: a Systematic Review.

Plant Foods Hum Nutr. Holesh JE, Aslam S, Martin A. Physiology, Carbohydrates. In: StatPearls [Internet]. Treasure Island FL : StatPearls Publishing; Jan-. Tardy A-L, Pouteau E, Marquez D, Yilmaz C, Scholey A. Vitamins and Minerals for Energy, Fatigue and Cognition: A Narrative Review of the Biochemical and Clinical Evidence.

Krecar, I. The Effects of Drinking Water on Attention. Procedia - Social and Behavioral Sciences. Mohiuddin, A. Skipping Breakfast Everyday Keeps Well-being Away. Acta Medica , 50 1 , 26— Hsouna, H.

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Volume , , Åkerstedt, T. Do sleep, stress, and illness explain daily variations in fatigue? A prospective study. Journal of Psychosomatic Research. Volume 76, Issue 4, , Pages Mandolesi, L. Effects of Physical Exercise on Cognitive Functioning and Wellbeing: Biological and Psychological Benefits.

Frontiers in Psychology. DOI: Use limited data to select advertising. Create profiles for personalised advertising. Use profiles to select personalised advertising. Create profiles to personalise content.

Use profiles to select personalised content. Measure advertising performance. Measure content performance. Our Pro Digital Kitchen Scale can help you measure out perfect serving sizes. Sweet Potatoes Packed with healthy carbs, fiber, vitamin A and manganese, sweet potatoes give you a steady supply of energy throughout the day.

Manganese also helps break down nutrients to increase overall energy. Simply chop up a sweet potato, season with olive oil and spices, then roast it at degrees for minutes. You can eat these as a snack, add to your salad for lunch or eat as a side with your dinner.

When you hard boil eggs, you forgo the additional butter and oil, making the hard-boiled method the healthiest way to prepare an egg. Peppermint Add this mint leaf to your salads or cup of berries. Simply smelling peppermint can help you feel more alert and it has antioxidants which help reduce inflammation.

Hummus This tasty snack, made with chickpeas and tahini, is packed with fiber, protein, healthy fats, and vitamin B9. Pair it with whole grain crackers or veggies for a healthy energizing nosh.

Brown rice Brown rice is full of fiber and has manganese to help your body build energy. Pair it as a side dish with your lunch or dinner for a quick get up and go boost. Beets Beets provide fiber, carbohydrates, and natural sugars for an instant jolt of vitality.

They also contain antioxidants and nutrients that improve blood flow and energy. Toss some beets into your salad or enjoy some roasted beet chips as a high-powered snack. Quinoa Full of complex carbs, fiber, and a complete protein, quinoa is perfect for giving you a bounce in your step.

Make it as a side dish or use it in a grain bowl instead of rice. Sesame seeds Sesame seeds are chock full of minerals, including non-heme iron, selenium, and zinc, which support energy metabolism. Eat them as a snack, sprinkle them on your salad, or toss them into your stir fry dishes.

Bananas High in potassium, healthy carbs and natural sugars, bananas are low in calories and easy to digest. They can be used for immediate energy and are particularly a good choice after intense exercise.

Skinless chicken breast Chicken breast is high in protein and has less saturated fat than other meats. Bake a few pounds on Sunday and have them on hand for quick meals throughout the week.

Greek yogurt Greek yogurt has almost twice the protein of other yogurts and it has a little fat to help keep you full longer. Be sure to choose plain yogurt and add your own fruit to keep the sugar content low.

Berries Berries are perfect for a quick snack or a nice addition to other foods such as oatmeal, salad, or yogurt. They are high in antioxidants and fiber and low sugar.

Go for blueberries, raspberries, strawberries, goji berries or acai berries. Dark Chocolate Lower in sugar than other chocolates, dark chocolate contains antioxidants.