Scientists discover biological Stay hydrated always of hearing loss caused by ffor noise — boowters find Peppermint holiday treats way Metabolism booster for men prevent it. Some boosrers may experience mild side effects such as headaches or nausea. While a coffee or energy drink may help you for a little bit, your energy levels will soon come crashing down, leaving you just as tired as before. If you have diabetes, you need to be cautious about how much you consume. Fatigue can actually be a sign you are dehydrated. Sleep apnea can put you at risk for stroke.

Energy boosters for mental focus -

Additionally, this delicious fish is also loaded with protein, niacin, riboflavin and vitamin B6, which are all instrumental in helping your body convert the food you eat into energy. Kale is a superfood that provides you with the essential minerals of copper, potassium, iron and phosphorus.

And like lean meats, kale contains the amino acid tyrosine , which helps give you a mental lift, as well as fiber to fill you up and help keep your blood sugar stable so you can avoid energy crashes.

Like protein, fiber helps keep you full, as well as regulate your digestion and manage blood sugar. Spinach is loaded with iron — nearly twice as much as other leafy greens — which is essential in keeping your energy up. energy slump. This Mediterranean dip has only a few simple ingredients typically puréed garbanzo beans, sesame-based tahini, olive oil, and lemon juice that all contribute nutrients for energy.

The fiber and protein provided help stabilize blood sugar, take the edge off hunger, and boost energy. Additionally, eggs are full of the vitamins needed for the body to produce energy such as thiamin, riboflavin, folate, and B12 , and B6.

A handful of these tasty seeds contain more protein per ounce than almonds as well as more iron and magnesium than most nuts. These specially selected nutrients work through multiple mechanisms to support enhanced mental focus.

Plus, Focus and Energy is safe, natural and non-habit forming. Jan 13 th. Focus , Healthy Lifestyle , Nutrition. Almonds and Cashews These nuts are an amazing source of healthy fats, fiber and protein that help balance blood sugar levels.

Kale and Darker Leafy Greens Kale is a superfood that provides you with the essential minerals of copper, potassium, iron and phosphorus.

Here are some ways to incorporate more exercise into your day:. A short massage could aid brain function. A study published in found that 20 minutes of brain massage significantly decreased mental fatigue.

The researchers also noted increases in attention and memory. Try applying pressure to the "kiss point," or GV in acupressure:. Vitamin D, which comes from sunlight, is an essential vitamin that supports strong bones. Low vitamin D levels can cause fatigue and weakness.

Increasing your vitamin D intake helps reduce muscle fatigue and keeps your muscle cells healthy. You can increase your vitamin D intake by:. Talk to a healthcare provider or pharmacist before starting a supplement if you suspect you have a vitamin D deficiency. The Food and Drug Administration minimally regulates supplements.

The effects of supplements vary from person to person and depend on many variables, including type, dosage, frequency of use, and interactions with current medications. Stress can affect your health in many ways.

For example, long-term stress may cause difficulty sleeping and contribute to fatigue. You are also more likely to start work fatigued and become more tired during the day if you are stressed. Relieving that stress can ease your fatigue and give you more energy.

Here are a few ways you can reduce stress:. Reach out to a healthcare provider if you have severe stress symptoms for more than two weeks. They can help you figure out how to cope with stress.

Vitamin B12 helps keep your blood and nerve cells healthy. Most adults need 2. A B12 deficiency can cause fatigue and weakness. You can try eating more Brich foods to boost energy. Sources include:. People who eat a vegetarian or vegan diet might have trouble getting enough B Animal foods make up the most natural sources of the vitamin.

Talk to a healthcare provider if you suspect you may be low on B They might recommend a supplement to help meet your intake goal. Research has shown that naps of any length help improve cognitive function and how alert you feel. Still, experts only advise long naps i. Napping for long periods makes it hard to fall asleep at night.

Here are some tips for napping:. Some evidence suggests that musical activity helps boost energy levels. A study published in found that participants who actively made music through singing, keyboard playing, or rhythm tapping felt more energetic than others.

In contrast, the researchers noted that listening to music or a story might decrease your energy. The next time you listen to a song, try singing along to feel more awake. Your body responds to lightness and darkness as signals to be awake and to fall asleep.

Your circadian rhythm —the physical, mental, and behavioral changes that follow a hour cycle—takes those light and dark signals so that your body knows when to rest and when to be awake.

Here are a few ways you can use sunlight to regulate your circadian rhythm:. Aromatherapy involves applying essential oils, such as those from flowers, herbs, or trees, to your skin or inhaling them.

A study published in found that a blend of clove bud, frankincense, orange, and thyme helped decrease fatigue in women with post-acute COVID, or long COVID.

Other essential oils that you might try using include:. There are many other ways to get energy without resorting to a cup of coffee if you are trying to cut back on your caffeine intake.

However you decide to get more energy, there are plenty of alternatives to that cup of coffee. For example, eat regularly throughout the day with lean proteins and fiber-rich carbohydrates since you get energy from food.

You can also substitute caffeine with water to avoid dehydration and the fatigue that comes with it. Try relieving stress with exercise or meditation. Chang AM, Aeschbach D, Duffy JF, et al. Evening use of light-emitting eReaders negatively affects sleep, circadian timing, and next-morning alertness.

Proc Natl Acad Sci U S A. Pham HT, Chuang HL, Kuo CP, et al. Electronic device use before bedtime and sleep quality among university students. Healthcare Basel. Ginns P, Kim T, Zervos E. Chewing gum while studying: Effects on alertness and test performance. Appl Cogn Psychol. Zhang N, Du SM, Zhang JF, et al.

Effects of dehydration and rehydration on cognitive performance and mood among male college students in Cangzhou, China: A self-controlled trial. Int J Environ Res Public Health. Water in diet. de Rijk MG, van Eekelen APJ, Kaldenberg E, et al. The association between eating frequency with alertness and gastrointestinal complaints in nurses during the night shift.

J Sleep Res. People with certain health conditions and those not getting enough from their diet might wish to ask their doctor about supplementing with CoQ Those taking blood thinners, taking insulin , or receiving cancer treatment should check with a doctor before taking CoQ The recommended dosage is 30—90 mg per day , but a person can take as much as mg each day.

For more in-depth resources about vitamins, minerals, and supplements, visit our dedicated hub. Muscle fatigue is a common symptom in people who do not get enough vitamin D. The researchers behind a study found that people with low vitamin D levels had improved muscle efficiency after they received treatment for the vitamin deficiency.

There is also a link between depression and low levels of vitamin D. Fatigue is a common symptom of depression. One review highlighted a Norwegian study in which more than people with overweight received 20, or 40, international units of vitamin D weekly.

Over a year, their symptoms of depression reduced significantly compared with those of participants taking a placebo. B vitamins help create energy in cells. Having a deficiency in B vitamins can cause fatigue.

Older adults, vegetarians, and vegans may be at higher risk of a vitamin B deficiency , as it is only in animal products or fortified foods. A B deficiency can cause anemia , making people feel low in energy.

Some athletes take vitamin B supplements to boost their performance. However, research does not indicate that B increases sports performance or endurance in people who have no deficiency. Asking a doctor about a potential deficiency and maintaining good levels of vitamin B may help a person treat low energy that is due to a deficiency.

Creatine is an amino acid that occurs mostly in red meat and seafood. Creatine supplementation increases creatine stores in the muscles and can help improve performance during exercise.

A review in the Journal of the International Society of Sports Nutrition found that creatine was effective in improving performance in high intensity exercise, as well as:.

The study authors also found that both long and short term supplementation is safe and well-tolerated for healthy people of all ages. It is important to note that some of the researchers received funding from or had affiliations with supplement manufacturers. A deficiency in iron can lead to a lack of energy and fatigue.

People who have a higher risk of iron deficiency include those who:. One study looked at unexplained fatigue in menstruating women. The participants who supplemented with iron over 12 weeks had a Those in the placebo group had a decrease of just Eating iron-rich foods with vitamin C can increase absorption , so people should be sure to consume enough fruits and vegetables, especially citrus fruits and leafy greens.

L-theanine is a naturally occurring amino acid in tea. Combining L-theanine with caffeine may help increase energy and cognitive performance.

A small study looked at the effects of L-theanine and L-theanine with caffeine on attention levels in 20 healthy males. The researchers found that high doses of L-theanine with caffeine improved attention levels the most. Another study from found that a combination of 97 mg of L-theanine and 40 mg of caffeine improved cognitive performance in young adults.

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.

We include EEnergy we think are Peppermint holiday treats ffocus our Performance-boosting superfoods. If you buy through links on this page, we boosterd earn a small commission. Medical News Today noosters Peppermint holiday treats you brands and products that we stand behind. Getting regular exercise, eating a balanced diet, maintaining low stress levels, and getting enough sleep each night can all help maintain good energy levels. Can vitamins and supplements also help? Sometimes, people might need an extra boost of energy when life gets busy or during particularly intensive exercise. Here, we look at some of the most effective vitamins and supplements for boosting energy levels.