There are so many things that could be contributing to fatigue and lack of energy each day. Lack of activity — exercise can boost your energy levels! Eating too many refined carbs — carbohydrates are a great food source for quick energy, however, consuming processed carbs and refined sugars and flours can result in unstable blood sugar levels, leaving you tired and hungry.

Focus on whole grains as often as you can. Dehydration — you need to drink enough water every day to replenish the water lost through regular bodily functions. Not drinking enough throughout the day can reduce your energy levels and your ability to focus.

Stay hydrated! Poor sleep quality — getting a good night sleep is important, your body and mind both need it to reset and recharge. Getting into a good sleep routine will help boost your energy levels and improve your overall mood. Not eating enough — your body requires a certain number of calories to fuel your body and to prevent your metabolism from slowing down.

Not consuming enough calories and nutrients throughout the day can result in fatigue. Find out a healthy calorie range for your body and try not to go below it each day. Inadequate protein intake — protein helps to boost your metabolism and promotes muscle growth. Focus on incorporating high quality proteins into diet each day to help keep your metabolism up and your energy high.

Stress — excessive and chronic stress can lead to fatigue and reduced quality of life. Stress can be physically, mentally, and emotionally draining and can have a negative impact on how you feel each day. Try to reduce your stress levels and find healthy ways to manage and respond to stress in your life.

Health conditions — fatigue can also be a symptom of several diseases and health issues. If your fatigue persists, make a visit to your family doctor to ensure that you are healthy and that there are no underlying medical causes for your fatigue. The symptoms of fatigue can be physical, mental or emotional and typically result in exhaustion while trying to carry out daily activities.

Here are a few common symptoms:. Focus on choosing whole nutrient dense foods that will help fuel your body. Nuts almonds and cashews are great, pistachios, pecans, walnuts, etc.

Natural nut butters are good to include in your diet as well. Try 1 tbsp. with an apple or banana or on a plain rice cake would be great.

You can also stir into oats or include in a smoothie. Seeds chia seeds, flaxseeds and pumpkin seeds are packed full of fibre, essential fats and other nutrients to boost your energy try including these in your day, add chia or flax to your morning smoothie or sprinkle flax on eggs, try chia seed pudding, mix pumpkin seeds into a little nut mix or add to a salad.

Lots of ways to enjoy seeds. Fatty fish — a great source of omega 3 as well as B vitamins which are important for the body to produce energy. Leafy green vegetables broccoli, bok choy, spinach, kale, etc.

Whole grains brown rice, quinoa, oats, spelt and whole wheat. Lean Protein — a powerful energy source eggs, chicken, fish, lean turkey, lean beef, etc. Add these to salads or bowls or try making a healthy bean burger. Hummus is also great, tsp.

of hummus with some raw veggies would be a good little snack. This is helpful because you can be physically tired say, from a tough workout but the adaptogen reduces how you experience fatigue, making you feel less tired. However, it can interact with some medications and conditions, so as with all supplements consult your doctor or health coach before proceeding to take it.

In addition, it has been found to decrease both mental and physical fatigue , helping with things like physical performance, feelings of exhaustion, brain fog, and difficulty concentrating.

Another interesting recent study found rhodiola helpful for those experiencing burnout related symptoms, including emotional exhaustion, decreased performance in work or life tasks, mood disorders, and overall fatigue.

Stivi, this could be due to one of the beneficial effects of rhodiola—it enhances alpha waves in your brain, making you feel calm and less stressed. Rhodiola is also particularly helpful for fatigue related to mild depression, says Dr. Schisandra which is technically a berry has energy-boosting and stress-fighting benefits thanks to a compound called lignans.

Lignans are found in a variety of plants and have antioxidant and anti-cancer properties. In addition to the health benefits you get from lignans, schisandra is also a known adaptogen and can help improve stress resilience, energy levels, and concentration. Cordyceps fall under the family of adaptogenic herbs for energy that have served as remedies for thousands of years.

Cordyceps is unique in that it is a fungus that grows on caterpillars although it is also grown synthetically. That may sound a bit gross, but it has impressive benefits for boosting energy and reducing fatigue that may outweigh the ew-factor.

Stivi, it boosts energy on a cellular level through adenosine triphosphate or ATP—the molecule that carries energy from your broken-down food to your cells.

Cordyceps benefits also include boosting immunity through its antioxidant properties, decreasing bad cholesterol by regulating lipid levels, and fighting inflammation , among others.

Stivi notes that it is pretty safe, with little known adverse reactions or side effects but it can interact with immunosuppressant medications. Shilajit is specifically known to relieve chronic fatigue syndrome, which typically results in extreme tiredness and fatigue.

Researchers believe that shilajit helps prevent mitochondrial dysfunction , a probable underlying cause of chronic fatigue. Mercey Livingston is a health and wellness writer and certified Integrative Nutrition Health Coach. She is passionate about translating expert and science-based wellness advice into accessible and engaging content.

com among others. When not writing, she enjoys reading, trying out new recipes, and going to new workout classes all over New York City. Take our quiz to get your symptom score and start uncovering the why behind your symptoms.

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The Company. Getting Started. Health Concerns. When it comes to boosting energy and preventing fatigue, some specialized or adaptogenic herbs for energy can be more helpful in the long term compared to the short boost of energy you get from caffeinated beverages like coffee.

What about the midday slump? Holy Basil Holy basil also known as tulsi is another one of the herbs for energy that we recommend given its ability to increase endurance and help your mind and body cope with stress. Ginseng Ginseng has been used for centuries and has a variety of benefits for improving energy and mental focus.

Schisandra Schisandra which is technically a berry has energy-boosting and stress-fighting benefits thanks to a compound called lignans. Cordyceps Cordyceps fall under the family of adaptogenic herbs for energy that have served as remedies for thousands of years.

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But how slow is slow? Being exposed to this light within the first one or two hours of waking can support your circadian rhythm, he adds, which helps regulate your sleep system and provides more energy overall.

A not-so-surprising fact: Negative emotions such as anxiety, anger, sadness, and loneliness are all under-recognized drains of physical energy, reports the Harvard Business Review. To minimize fatigue—and very likely feel more energized immediately—she suggests indulging in a venting sesh.

Want to be more private about your feelings? Journaling can help, too, reports the University of Rochester Medical Center. Doing so can help improve alertness and performance while lowering your stress levels, says Conor Heneghan, director of research and algorithms at Fitbit whose team analyzes the sleep data logged by more than nine billion users.

The timing of your nap matters, too. It may sound like the most unpleasant thing to do when you first wake up, but Nikola Djordjevic , MD, says showering in cold water is an easy way to get more energy quickly. Those chilly temps can even strengthen your immune system in the long run, he adds.

Take a whiff of stimulating oils like eucalyptus, peppermint, and cinnamon to help relieve fatigue and potentially boost brain function, alertness, and memory, she continues. Crunchy foods are ideal afternoon snacks for helping you stay more alert, says Michele Sidorenkov , registered dietitian nutritionist.

Another smart idea: incorporating citrus. Fun fact: The average child laughs times a day, according to Psychology Today.

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. Even mild dehydration can zap your energy.

In one study 1 , researchers found that men who lost an average of just 1. Men should drink That amount also includes fluid from food. This question can help identify your chronotype, i. Catching morning rays may help you sleep better and may help you feel less depressed and stressed, according to a study in the journal Sleep Health 2.

Plus, you may get a jolt of energy just being in natural light. Just 20 minutes a day can make a big difference in mood. 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.

The main culprit? Simple carbs, like those found in sugary drinks, cookies and processed foods think white bread and pasta , which burn through your body quickly. The solution for how to boost energy when tired and keep blood sugar levels steady? Stick to whole-grain, low-glycemic carbohydrates that take the body longer to digest and avoid the crash and burn effect.

Nuts, legumes, sweet potatoes, oats and brown rice are all low-glycemic carbohydrates that provide the body with a steady stream of energy. If your only experience with chia seeds is the Chia Pet, prepare to be pleasantly surprised. These magic little natural energy foods boost energy levels and provide your body with a lot of nutritional bang for the buck.

The ancient Mayans and Aztecs ingested chia seeds to keep up energy and alertness among warriors during war. 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.

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.

Opt for certified wild and sustainable seafood options, as Devje says they're usually healthier for you and more eco-friendly.

Other high-fiber fruits? Raspberries, bananas, and oranges, reports the Mayo Clinic. Key tip: "It can take about one hour per serving to clear the alcohol out of your system," Heneghan says, so if you do pour a glass, drink lots of water and try not to hit the hay until it's flushed out.

For more stories like this, sign up for our newsletter. Samantha Lefave is an experienced writer and editor covering fitness, health, and travel.

She regularly interviews pro athletes, elite trainers, and nutrition experts at the top of their field; her work has appeared in Runner's World , Bicycling , Outside , Men's Health and Women's Health , Cosmopolitan , Glamour , and more.

How to Get Rid of Whiteheads. Practice Gratitude Studies 3 suggest that feeling and expressing gratitude may generate feelings of well-being. Eat Fruits and Veggies Only 10 percent of adults are eating the recommended amount of produce, according to new CDC stats.

Some of the best natural energy booster foods: Bananas. A study in the journal PLoS One 6 found that noshing bananas during a long bicycle ride boosted performance and endurance as much as energy drinks.

The antioxidants and nutrients in beets helped improve blood flow and energy, in a study in the journal Food Science and Biotechnology 7. The guac base contains nutrients, fiber, and protein to help sustain energy levels throughout the day, according to a study in Critical Reviews in Food Science and Nutrition 8.

Related: The Best Food For Men. Take Movement Breaks You might notice that the more you sit, the sleepier you get.

Drink A Matcha Latte Matcha, a powdered green tea, delivers antioxidants and nutrients that may naturally boost energy levels without giving you the caffeine jitters.

Take A Coffee Nap Make your afternoon power nap more effective by pre-gaming with a cup of coffee. References: 1. Ganio, M. et al Mild dehydration impairs cognitive performance and mood of men.

Figueiro, Mariana G. et al. The impact of daytime light exposures on sleep and mood in office workers. Ahmad Valikhani, et al The relationship between dispositional gratitude and quality of life: The mediating role of perceived stress and mental health.

Jackowska M, et al The impact of a brief gratitude intervention on subjective well-being, biology and sleep.

Emmons, R. Counting blessings versus burdens: An experimental investigation of gratitude and subjective well-being in daily life. Nieman, David C et al Bananas as an energy source during exercise: a metabolomics approach.

Vasconcellos, Julia et al Comparison of total antioxidant potential, and total phenolic, nitrate, sugar, and organic acid contents in beetroot juice, chips, powder, and cooked beetroot. Dreher, Mark L, and Adrienne J Davenport Hass avocado composition and potential health effects. Wennberg P, et al Acute effects of breaking up prolonged sitting on fatigue and cognition: a pilot study.

Koláčková T, et al One of the best hedges against the midafternoon slump is to avoid drinking alcohol at lunch. The sedative effect of alcohol is especially strong at midday. Similarly, avoid a five o'clock cocktail if you want to have energy in the evening.

If you're going to drink, do so in moderation at a time when you don't mind having your energy wind down. What's the only nutrient that has been shown to enhance performance for all but the most demanding endurance activities?

It's not some pricey sports drink. It's water. If your body is short of fluids, one of the first signs is a feeling of fatigue. For more information on the many things you can do to increase your natural energy, order our Special Health Report, Boosting Your Energy.

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What is a tongue-tie? What parents need to know. Which migraine medications are most helpful? How well do you score on brain health? Shining light on night blindness. Can watching sports be bad for your health? Beyond the usual suspects for healthy resolutions. August 30, Surprising ways to get more energy including stress relief and healthy eating Go to the store, and you'll see a multitude of vitamins, herbs, and other supplements touted as energy boosters.

Drinking enough water is incredibly important for several aspects of health. In particular, dehydration can have a huge effect on your brain function, mood, energy levels, and more 38 , For example, one small study found that acute dehydration significantly increased the perception of fatigue and impaired muscular performance in athletes As a general rule, try drinking water whenever you feel thirsty to ensure that you stay hydrated.

Additionally, keep in mind that older adults may not always feel thirsty when they need water. As such, they may need to make a conscious effort to drink more throughout the day to stay hydrated Dehydration can make you feel tired.

In fact, social isolation can cause low mood and tiredness, especially as you age Some research even indicates that having stronger social support could be associated with improvements in physical and mental health as you age 43 , 44 , 45 , If you feel tired and in low spirits, it can be helpful to try socializing with friends, joining a club or class, volunteering, or finding a new hobby that gets you out and about.

Getting out of the house and mingling with other people is beneficial for both your energy levels and your health.

Try organizing social activities with your friends, volunteering, or starting a new activity by joining a club or class. However, drinking enough water, following a balanced diet, getting enough sleep and exercise, and being sociable can benefit both your energy levels and your overall health.

Reach out to a trusted healthcare professional for additional guidance and advice to help increase your energy levels. Our experts continually monitor the health and wellness space, and we update our articles when new information becomes available. VIEW ALL HISTORY.

This article is based on scientific evidence, written by experts and fact checked by experts. Our team of licensed nutritionists and dietitians strive to be objective, unbiased, honest and to present both sides of the argument. This article contains scientific references. The numbers in the parentheses 1, 2, 3 are clickable links to peer-reviewed scientific papers.

Brain fog is a symptom of another medical condition. Chronic inflammation refers to a response by your immune system that sticks around long after infection or injury.

Learn the common symptoms and…. Inflammation is one way your body fights infection, injury, and disease. Sometimes inflammation can become a painful problem. Your doctor can perform…. What is oxidative stress, and why does it matter? We explain how this imbalance affects your body and ways to prevent it.

A Quiz for Teens Are You a Workaholic? How Well Do You Sleep? Health Conditions Discover Plan Connect. Nutrition Evidence Based 9 Natural Ways to Boost Your Energy Levels.

Medically reviewed by Kim Rose-Francis RDN, CDCES, LD , Nutrition — By Rachael Ajmera, MS, RD and Helen West, RD — Updated on May 9, Get more sleep. Reduce stress. Move more. If you smoke, consider quitting.

Limit alcohol. Eat a nutritious diet. These magic little natural energy foods boost energy levels and provide your body with a lot of nutritional bang for the buck. The ancient Mayans and Aztecs ingested chia seeds to keep up energy and alertness among warriors during war.

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.

Gotu kola is an herb that may help improve memory, alertness, and mood when taken as a supplement. Plus, it may enhance strength and physical functioning in older adults.

Human studies show that taking it as a supplement may help boost energy levels, reduce anxiety, and enhance athletic performance A study in 50 men with erectile dysfunction found that treatment with 2, mg of dry maca extract for 12 weeks significantly improved physical and social performance, compared with a placebo Maca has also been shown to improve athletic performance and have positive effects on mood and energy levels in human studies 44 , Studies show that supplementing with maca may have positive effects on athletic performance, mood, and energy levels.

The best way to ensure that you stay energized and focused is by leading a healthy lifestyle that includes a nutritious diet , plenty of sleep, and stress-reduction techniques like engaging in enjoyable physical activity. Additionally, certain herbal supplements, including the ones listed above, may have the potential to boost your energy and brain function.

Our experts continually monitor the health and wellness space, and we update our articles when new information becomes available. Life can take a toll on your energy levels. Fortunately, these 11 vitamins and supplements can boost your energy levels when you need it most. If you're wondering about energy-boosting foods, you're not alone.

This article explores whether certain foods boost your energy and offers other…. For centuries, ginseng has been used in traditional Chinese medicine. Here are 7 proven benefits of ginseng. Guarana is often used as an ingredient in energy drinks, but it does more than energize.

Here are 12 science-based benefits of guarana. Peppermint oil has many potential benefits, like relieving GI discomfort, nausea, and pain. Here's what to know about benefits, side effects, and…. Rhodiola rosea has been used for centuries to treat anxiety, fatigue and depression. Here are 7 health benefits of rhodiola that are backed by science.

Ashwagandha is a medicinal herb with powerful health benefits for fertility, athletic performance, sleep, and more. This article reviews the evidence. Gotu kola has been touted as an herb of longevity — but is there any truth to its claimed benefits?

Here's what the science has to say. Phosphatidylcholine is known to boost cognition, but its potential benefits don't stop there. Here's what you should know about this herbal remedy. A Quiz for Teens Are You a Workaholic? How Well Do You Sleep?

Health Conditions Discover Plan Connect. Nutrition Evidence Based The 10 Best Herbs to Boost Energy and Focus. Medically reviewed by Amy Richter, RD , Nutrition — By Jillian Kubala, MS, RD on October 5, Bacopa monnieri.

Rhodiola rosea. Centella asiatica gotu kola. The bottom line.