By Sharon Liao. January 5, Photo: Getty Images. More on Healthy Eating. How to Choose a Good Extra Virgin Olive Oil. Is Green Juice Good for You?

The Best-Tasting Canned Beans. Finding the Best Pasta Sauce. The Truth About 'Natural' Sweeteners. Healthy Up Your Breakfast. Try New Grains. Add One More Fruit or Vegetable to Your Plate. Eat Your Greens First.

Learn About Labels. Snack on Nuts. Pair Treats With Healthy Foods. Sharon Liao Sharon Liao is a writer and editor specializing in health, nutrition, and fitness.

Sharing is Nice. Yes, send me a copy of this email. Oops, we messed up. The safety of citrulline is also well established, even in large doses This can help decrease fatigue and plays a role in energy production. Beetroot powder is made from the beetroot vegetable and contains a high amount of nitrate Similar to L-citrulline, nitrate produces nitric oxide in the body, which relaxes blood vessels and increases blood flow and oxygen delivery.

Several study analyses suggest that supplementing with beetroot increases the amount of time it takes for athletes to get tired during exercise 51 , 52 , This is because the nitrate found in beetroot decreases the amount of oxygen required to exercise at various intensities.

The less oxygen you need to exercise, the less tired you will feel and the longer you will be able to exercise. Additionally, because nitrate increases nitric oxide production in your body, supplementing with beetroot may also decrease high blood pressure 55 , 56 , 57 , However, while harmless, the color pigments in beetroot may stain your urine or stool red Beetroot contains a compound called nitrate, which relaxes your blood vessels.

When used as a supplement, beetroot can increase oxygen delivery throughout your body, allowing you to exercise longer. Tyrosine is an amino acid that is naturally produced by your body.

It is found in most high-protein foods, including chicken, eggs and dairy products. Tyrosine is important for producing neurotransmitters, which are chemicals that transmit messages in your brain.

These neurotransmitters are thought to decline with mentally and physically demanding activities, which can negatively affect concentration and energy levels In many studies, tyrosine supplements have been found to help increase alertness and energy levels. They may also help restore memory and clarity in sleep-deprived people 70 , 71 , Currently, research suggests tyrosine is only beneficial for people who have low stores of neurotransmitters due to stressful or cognitively demanding situations Additionally, supplementing with tyrosine has been proven to be safe Supplementing with tyrosine may help restore levels of neurotransmitters in your body, thereby helping improve mental cognition and energy levels.

Caffeine is commonly consumed for its energy-boosting properties in the form of coffee, tea, cocoa beverages, energy drinks and sodas However, many people limit or completely avoid caffeine because it can lead to irritability, nervousness, restlessness and a crash after its initial energy boost But combining L-theanine with caffeine as a supplement may be an easy way to prevent these side effects.

L-theanine is an amino acid found naturally in tea and some mushrooms. It is thought to promote relaxation without increasing drowsiness In several studies, the combination of caffeine and L-theanine has been shown to improve memory and reaction time plus decrease tiredness and mental fatigue 77 , 78 , 79 , Collectively, these results suggest that adding L-theanine can help you get the same energy-boosting benefits from caffeine without the unwanted side effects This is equivalent to 3—5 cups of coffee 76 , 81 , Combining caffeine with L-theanine is an effective way to improve your energy levels while reducing the negative side effects and jitters.

Fortunately, there are many things you can do to maintain your energy, including consuming a balanced diet, getting enough sleep and exercising regularly. When this is the case, there are many supplements and vitamins that may help boost your energy when you need it most. Some work better for increasing energy during exercise, while others may be best when you need a quick pick-me-up.

Furthermore, all the supplements on this list have a well-established safety profile when used appropriately. Our experts continually monitor the health and wellness space, and we update our articles when new information becomes available.

While they're not typically able to prescribe, nutritionists can still benefits your overall health. Let's look at benefits, limitations, and more. A new study found that healthy lifestyle choices — including being physically active, eating well, avoiding smoking and limiting alcohol consumption —….

Carb counting is complicated. Take the quiz and test your knowledge! Together with her husband, Kansas City Chiefs MVP quarterback Patrick Mahomes, Brittany Mohomes shares how she parents two children with severe food….

While there are many FDA-approved emulsifiers, European associations have marked them as being of possible concern. Let's look deeper:. Researchers have found that a daily multivitamin supplement was linked with slowed cognitive aging and improved memory.

Dietitians can help you create a more balanced diet or a specialized one for a variety of conditions. We look at their benefits and limitations. Liquid collagen supplements might be able to reduce some effects of aging, but research is ongoing and and there may be side effects.

Protein powders are popular supplements that come from a variety of animal- and plant-based sources. This article discusses whether protein powders…. Despite their name, black-eyed peas are not peas but rather a type of bean. This article reviews the nutrition facts, benefits, and uses of black-eyed….

A Quiz for Teens Are You a Workaholic? How Well Do You Sleep? Health Conditions Discover Plan Connect. The association between eating frequency with alertness and gastrointestinal complaints in nurses during the night shift.

J Sleep Res. Academy of Nutrition and Dietetics. Eating to boost energy. Campanelli S, Tort ABL, Lobão-Soares B. Pranayamas and their neurophysiological effects.

Int J Yoga. Malhotra V, Javed D, Wakode S, et al. Study of immediate neurological and autonomic changes during kapalbhati pranayama in yoga practitioners. J Family Med Prim Care. National Heart, Lung, and Blood Institute. Your guide to healthy sleep. Mendelsohn AI. Creatures of habit: The neuroscience of habit and purposeful behavior.

Biol Psychiatry. NIH News in Health. Good sleep for good health. Bergouignan A, Legget KT, De Jong N, et al. Effect of frequent interruptions of prolonged sitting on self-perceived levels of energy, mood, food cravings and cognitive function. Int J Behav Nutr Phys Act. Office of Disease Prevention and Health Promotion.

Get active. Lim JH, Kim H, Jeon C, et al. The effects on mental fatigue and the cognitive function of mechanical massage and binaural beats brain massage provided by massage chairs. Complement Ther Clin Pract. Yang J, Do A, Mallory MJ, et al. Acupressure: An effective and feasible alternative treatment for anxiety during the COVID pandemic.

Glob Adv Health Med. Vitamin D. Sizar O, Khare S, Goyal A, et al. Vitamin D deficiency. In: StatPearls. StatPearls Publishing; Dzik KP, Kaczor JJ. Mechanisms of vitamin D on skeletal muscle function: Oxidative stress, energy metabolism and anabolic state.

Eur J Appl Physiol. Parker KN, Ragsdale JM. Effects of distress and eustress on changes in fatigue from waking to working. Appl Psychol Health Well Being. Office of Dietary Supplements. Vitamin B12 - consumer. Dutheil F, Danini B, Bagheri R, et al. Effects of a short daytime nap on the cognitive performance: A systematic review and meta-analysis.

American Heart Association. Take a nap: The benefits of napping and how to make it work for you. Lim HA, Watson AL. Musical tasks and energetic arousal. J Music Ther. National Institute of General Medical Sciences.

Circadian rhythms. Reddy S, Reddy V, Sharma S. Physiology, circadian rhythm. National Center for Complementary and Integrative Health. Hawkins J, Hires C, Keenan L, et al. Aromatherapy blend of thyme, orange, clove bud, and frankincense boosts energy levels in post-COVID female patients: A randomized, double-blinded, placebo controlled clinical trial.

Complement Ther Med. 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.

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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. Effect of different nap opportunity durations on short-term maximal performance, attention, feelings, muscle soreness, fatigue, stress and sleep.

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.

Understand audiences through statistics or combinations of data from different sources. Develop and improve services. Use limited data to select content. Fortunately, you have a significant amount of control over your diet and lifestyle factors that play a role in boosting energy levels.

This is good news because you can boost your energy with personalized nutrition and lifestyle changes.

Although many supplements and nutrition products claim to help boost your energy levels, the vast majority of these products are not regulated by the Food and Drug Administration FDA and lack quality evidence proving that they work. In this article, you can find 12 science-backed lifestyle changes that you can try to give your energy a boost.

This ground-breaking research showed that we each have unique responses to the food we eat. For example, identical twins can eat the same food but might have very different post-meal energy levels. Using this type of data, ZOE can predict how a person responds to food and suggest the best food swaps for their body.

Eating for your unique biology can boost your energy levels. Take our free quiz to find out more about how ZOE can help you eat the foods that are best for your body.

The trillions of microbes that live in your gut and make up your gut microbiome are not just important for your digestion but also for your overall health.

Having a diverse microbiome — which means having lots of different microbes in your gut, particularly beneficial microbes — is good for your health. But having a lower diversity may increase your risk of conditions like type 2 diabetes.

Will Bulsiewicz , gastroenterologist and gut health expert recently explained that one of the most common clinical signs of an unhealthy gut that he observes in his practice is fatigue.

Importantly, he said that one of the earliest signs of improvement in gut health is an increase in energy. Our research has identified 15 specific microbes that are linked with good metabolic health and 15 microbes that are tied to poorer metabolic health.

Get occasional updates on our latest developments and scientific discoveries. No spam. We promise. We have put together this handy list of tips to improve your gut health.

When you eat carbohydrates , your blood sugar levels rise. This is a normal response, but it can be harmful long-term if blood sugar is rising too high or crashing too quickly after eating.

When your blood sugar dips too low or spikes too high, you will notice changes in energy levels, among other symptoms like hunger, irritability, and difficulty concentrating. Unpublished research by ZOE scientists and their colleagues found that eating a lot of sugar at breakfast leads to lower energy levels later in the day.

Sugary drinks and snacks may cause drastic swings in blood sugar and can lower energy levels as a result. Eating more complex carbohydrates , particularly from plant sources, can help control blood sugar levels.

This includes foods like whole grains, fruits, vegetables, seeds and nuts, and legumes. Ultra-processed foods are high in added sugar, salt, unhealthy fats, and chemical additives.

Ultra-processing also affects the food matrix and makes foods very easy to digest. This can lead to big blood sugar peaks followed by dips. Eat more whole foods to improve your energy levels and reserve those ultra-processed sugary foods for the occasional treat. Drink water to feel better.

Dehydration can cause feelings of tiredness and changes in mood. Caffeine increases feelings of alertness. The benefits of coffee stretch beyond your energy levels.

Your coffee consumption is also associated with greater microbiome diversity. Be sure to cut your caffeine intake in the afternoon, as it can negatively affect sleep for many. Coffee also comes with a host of other health benefits, which we have rounded up in this article.

So be sure to physically step into the sun. Studies 3 suggest that feeling and expressing gratitude may generate feelings of well-being. Expressing gratitude may also help reduce stress, says Cederquist.

Expressing gratitude can also improve sleep quality 4 and even make you more likely to exercise 5 , both natural energy boosters in their own right. Struggling to think of something? Recognizing that you have a car, and a job or home to go to, can help you remember the good things in your life.

Yes, this suggestion might remind you of your mother telling you to clean your plate because there are starving children somewhere else, but hey, whatever it takes.

Only 10 percent of adults are eating the recommended amount of produce, according to new CDC stats. Dietary guidelines recommend that you eat two to three cups of vegetables and 1. You might notice that the more you sit, the sleepier you get.

One reason why: When you exercise, your body ramps up its production of mitochondria inside your muscle cells. Mitochondria are the cellular powerhouses that create fuel from oxygen and glucose. Plus, movement can boost cardiovascular health, which can make it easier to get through your daily activities with energy to spare.

The American Heart Association recommends at least 30 minutes of moderate-intensity aerobic activity at least five days a week, but research suggests breaking up your half-hour of activity works too: One study 9 from Occupational and Environmental Medicine found that doing three-minute bouts of light walking every 30 minutes decreased fatigue.

The solution: Snack every three to four hours. Set a reminder on your watch if necessary. For lasting energy, your snack should have a mix of carbohydrates, healthy fat, and protein.

For example, a banana with some roasted chickpeas or fruit with yogurt. Matcha, a powdered green tea, delivers antioxidants and nutrients that may naturally boost energy levels without giving you the caffeine jitters. A one-teaspoon serving of the green gem may contain about 70 to 80 milligrams of caffeine The caffeine in coffee can hit peak levels in your bloodstream in as little as 15 minutes, but matcha provides a natural energy boost at a slower pace.

Matcha has a high concentration of flavonoids and L-theanine, an amino acid found in the plant that elevates levels of certain neurotransmitters that can reduce stress. L-theanine can reach peak concentration levels in around 30 minutes, and deliver a more sustained and relaxed energy than a cup of joe, says Davis.

Studies suggest 11 that when combined with caffeine, L-theanine may reduce tiredness while increasing alertness. Make your afternoon power nap more effective by pre-gaming with a cup of coffee. A study in Clinical Neurophysiology 12 found that when ten healthy young adults consumed mg of caffeine about two cups of coffee before a minute nap, they felt more alert upon waking.

Not a coffee drinker? Exposure to bright light and washing the face after the nap also worked to increase alertness. This may happen because stressors cause your body to release noradrenaline, an energizing hormone. Bonus: No energy drink jitters. By Karen Asp, MA, CPT, VLCE Fact-checked by Joy Ferguson May 24, Drink More Water Water is one of the best natural energy boosters.

A measly four. And another study found that a workout like that can increase energy by 20 percent. Sure, it may not be a super direct connection, but honestly—are you going to say no to a good chuckle?

This particular breathing style focuses on a forceful exhale and passive inhale, and its rapid, rhythmic practice helps boost blood flow and circulation for energy when you need it most, says Naz Beheshti , executive wellness coach and CEO of Prananaz. To try it, start in a comfortable upright seated position, resting your hands on your lower belly or knees, palms facing down.

Repeat 10 times. Start slow and gradually increase the pace and number of cycles. Side note: Stop if you feel dizzy or faint, and refrain if you're pregnant or have your period.

It's also best to talk with a doctor before doing this if you have preexisting medical conditions, like hypertension or heart problems.

Stepping into the elevator is easier, yes, but research shows that 10 minutes of stair walking can be more effective in waking you up than 50 mg of caffeine the equivalent of about 1. More research suggests that an afternoon walk can wake you up, too.

Instead of that afternoon coffee, take the stairs out of the office, walk around the block, and climb back up for a quickie energy boost. Taking the time to stretch increases blood circulation and promotes the release of hormones and neurotransmitters that provide an energy boost, says Thanu Jey, chiropractor and clinic director at Yorkville Sports Medicine Clinic in Toronto.

He suggests standing and reaching for your toes, a quad stretch , or a figure 4 stretch , as all of these target bigger muscle groups and help get your blood moving.

If you hate working out, think back to the activities you did as a kid that made movement fun. Maybe it was cranking the music and dancing around the room, or chasing your dog around the house. So take your kids to the playground, bust out a game of charades with friends, or sign up for a local sports league.

Research backs her up: A review of 16 studies concluded acupuncture could be effective in treating chronic fatigue—even more so than herbs or stimulants. More research showed that a treatment helps the brain transition into an alpha and theta state—and out of a beta, or stressed, state—which helps the body heal and restore itself naturally.

When you meal prep for the week , consider including fish that are rich in omega-3 healthy fats two to three times a week, suggests Shahzadi Devje , registered dietitian. Nitric oxide acts as a vasodilator, causing the inner muscles of blood vessels to widen and thus increasing circulation.

This allows blood, oxygen and nutrients to travel to all areas of the body. But when the ability to produce nitric oxide is limited, physical weakness and lack of energy may occur 41 , Citrulline also plays a role in the urea cycle, helping to eliminate ammonia from the body.

Ammonia production is a major contributor to fatigue that is triggered by intense exercise. Therefore, citrulline can decrease fatigue associated with intense exercise, allowing you to exercise longer 45 , In one study, people who took citrulline finished a cycling test 1.

The citrulline group also reported less fatigue and quicker recovery The safety of citrulline is also well established, even in large doses This can help decrease fatigue and plays a role in energy production.

Beetroot powder is made from the beetroot vegetable and contains a high amount of nitrate Similar to L-citrulline, nitrate produces nitric oxide in the body, which relaxes blood vessels and increases blood flow and oxygen delivery. Several study analyses suggest that supplementing with beetroot increases the amount of time it takes for athletes to get tired during exercise 51 , 52 , This is because the nitrate found in beetroot decreases the amount of oxygen required to exercise at various intensities.

The less oxygen you need to exercise, the less tired you will feel and the longer you will be able to exercise. Additionally, because nitrate increases nitric oxide production in your body, supplementing with beetroot may also decrease high blood pressure 55 , 56 , 57 , However, while harmless, the color pigments in beetroot may stain your urine or stool red Beetroot contains a compound called nitrate, which relaxes your blood vessels.

When used as a supplement, beetroot can increase oxygen delivery throughout your body, allowing you to exercise longer. Tyrosine is an amino acid that is naturally produced by your body. It is found in most high-protein foods, including chicken, eggs and dairy products.

Tyrosine is important for producing neurotransmitters, which are chemicals that transmit messages in your brain. These neurotransmitters are thought to decline with mentally and physically demanding activities, which can negatively affect concentration and energy levels In many studies, tyrosine supplements have been found to help increase alertness and energy levels.

They may also help restore memory and clarity in sleep-deprived people 70 , 71 , Currently, research suggests tyrosine is only beneficial for people who have low stores of neurotransmitters due to stressful or cognitively demanding situations Additionally, supplementing with tyrosine has been proven to be safe Supplementing with tyrosine may help restore levels of neurotransmitters in your body, thereby helping improve mental cognition and energy levels.

Caffeine is commonly consumed for its energy-boosting properties in the form of coffee, tea, cocoa beverages, energy drinks and sodas However, many people limit or completely avoid caffeine because it can lead to irritability, nervousness, restlessness and a crash after its initial energy boost But combining L-theanine with caffeine as a supplement may be an easy way to prevent these side effects.

L-theanine is an amino acid found naturally in tea and some mushrooms. It is thought to promote relaxation without increasing drowsiness In several studies, the combination of caffeine and L-theanine has been shown to improve memory and reaction time plus decrease tiredness and mental fatigue 77 , 78 , 79 , Collectively, these results suggest that adding L-theanine can help you get the same energy-boosting benefits from caffeine without the unwanted side effects This is equivalent to 3—5 cups of coffee 76 , 81 , Combining caffeine with L-theanine is an effective way to improve your energy levels while reducing the negative side effects and jitters.

Fortunately, there are many things you can do to maintain your energy, including consuming a balanced diet, getting enough sleep and exercising regularly.

When this is the case, there are many supplements and vitamins that may help boost your energy when you need it most. Some work better for increasing energy during exercise, while others may be best when you need a quick pick-me-up.

Furthermore, all the supplements on this list have a well-established safety profile when used appropriately. Our experts continually monitor the health and wellness space, and we update our articles when new information becomes available.

While they're not typically able to prescribe, nutritionists can still benefits your overall health. Let's look at benefits, limitations, and more. A new study found that healthy lifestyle choices — including being physically active, eating well, avoiding smoking and limiting alcohol consumption —….

Carb counting is complicated. Take the quiz and test your knowledge! Together with her husband, Kansas City Chiefs MVP quarterback Patrick Mahomes, Brittany Mohomes shares how she parents two children with severe food….

While there are many FDA-approved emulsifiers, European associations have marked them as being of possible concern. Let's look deeper:. Researchers have found that a daily multivitamin supplement was linked with slowed cognitive aging and improved memory. Dietitians can help you create a more balanced diet or a specialized one for a variety of conditions.

We look at their benefits and limitations. Insufficient B vitamins can lead to fatigue, irritability, and poor concentration. Stick to one serving — 1 ounce oz , or about 23 nuts — for calories, 6 grams g of protein, 6 g of carbohydrates, 3.

Department of Agriculture USDA. Whole-grain carbohydrate snacks offer lasting energy. Popcorn is a smarter pick than a crunchy snack like chips, since it's a whole grain that's low in calories — as long as you don't douse it with butter, salt, or oil.

According to the USDA , 1 cup of air-popped popcorn contains just 31 calories, along with 1. It also provides volume so tends to keep you satisfied longer than chips and crackers.

Ditch flavored microwave popcorn and try popping your own kernels, then season them with herbs and spices. Although peanut butter is a calorie-dense food, a little goes a long way in providing a great-tasting energy boost.

Its healthy fats, protein, and fiber help stave off hunger and keep blood sugar levels stable. 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.