As a follow-up to my last blog post on living a healthy lifestyle, I wanted to do a little research about how to get an energy boost without using too much caffeine, energy drinks, or buying expensive supplements that may not work.
Since I am not getting paid by anyone to write this post and I am not selling any of this stuff, I hope it can be a good source for all tired mamas (and papas!) out there.
I did research in three different categories: food, activities, and supplements. Check out what I found below.
Food
When looking for energy boosting foods, you want food that is rich in protein, fiber, and complex carbohydrates (whole grains). This type of foods can keep you fueled for a long time, which is why they are a great source of energy (as opposed to candy, caffeine, and refined sugars). Protein can improve focus, which makes it an excellent option for snacks.
Here is a list of great options for meal components as well as snacks. A lot of the items listed below share in common being rich in B vitamins, magnesium, potassium, and/or healthy fats.
- Oatmeal: complex carbohydrates and B vitamins
- Spinach: high in iron, magnesium, and potassium
- Sweet Potatoes: complex carbohydrates and vitamin c (I just “re-learned” that vitamin C is needed to transport fat into the cells for energy production)
- Eggs: great source of protein but they also provide B vitamins, healthy fats, and choline, the precursor to acetylcholine (a neurotransmitter needed to activate skeletal muscle amongst other things)
- Fruit: any fruit will be a good source of vitamins (some that came up in my search were bananas, apricots)
- Green Tea: it has some caffeine but it can also help lower cholesterol
- Nuts: almonds, peanut butter, pistachios (protein and healthy fats!)
- Soybean: edamame (good source of protein and vitamins)
- Fish: salmon (protein and healthy fats)
- Hummus: great source of protein and fiber
- Greek Yogurt: lots of protein and plenty of good non-fat options as well
Activities
I didn’t want to just look at food but also wanted to look into what kinds of things I can be doing throughout my day that can help me boost my energy. I know lying down with my daughter as she falls asleep does the opposite…
Some easy things to do include drinking lots of water and limiting alcohol and caffeine intake. Caffeine is best if taken before 2 pm and in judicious amounts. You probably guessed exercise is on this list as well. The recommended amount of exercise for adults is at least 150 minutes to 300 minutes per week of moderate intensity or 75 minutes to 150 minutes a week of vigorous intensity physical activity or a combinations of these. Exercise can include a brisk walk, dancing, stretching, and yoga as well. If you are working from home, scheduling brief walk breaks with stretching is very helpful and can infuse you with energy for the afternoon!
Two obvious things that are hard to do are controlling stress and not overworking. I noticed a lot of the recommended activities are the same things I talked about when writing about living a healthy lifestyle. Make sure you are setting time aside to relax, talk with friends, and if symptoms are more serious, talking with a therapist or doctor. Setting boundaries at work and at home can also be helpful to not overwork ourselves, especially in the era of zoom and virtual meetings.
Finally, eating a healthy, well-balanced diet and getting good sleep are pretty much at the top of every list I found!
Supplements
I was curious to learn more about supplements, since I get asked about these by my patients all the time.
Ashwagandha has been coming up for me a lot. It is considered an adaptogen, which is an herb that improves a person’s ability to cope with stress. A well-done study (although with small numbers and only followed for 60 days) found that adults with chronic stress that took high-concentration full-spectrum Ashwagandha root extract exhibited a significant reduction on all the stress-assessment scales given compared to those who took a placebo pill. They also measured serum cortisol (stress hormone) levels and those were reduced as well when compared to the placebo group. Adverse effects were mild and included nasal congestion, constipation, cough and cold, drowsiness and decreased appetite in a small amount of the participants.
Coenzyme Q10 (CoQ10) is an enzyme that already exists in the body, specifically in the mitochondria (the powerhouse of the cell). I sometimes prescribe it in patients with headaches and fatigue. It is found in foods like fatty fish, whole grains, and liver. Low levels of this enzyme have been associated with fatigue. Not everyone can take this supplement, so please consult with your doctor if you are thinking about this. The same goes for all the supplements mentioned in this blog post.
Vitamin D and B vitamins can also be helpful in increasing energy. Vitamin D deficiency is very common and it has been implicated in many disorders. Vegans and vegetarians are at risk for vitamin B12 deficiency, which can lead to anemia and fatigue. Vitamin levels can be checked by your primary care doctor if needed and should not necessarily be taken if you don’t have a deficiency.
In general, I found that most supplements do not have a lot of research behind them to back them up and should be used as directed by a medical professional. Some commonly used supplements without strong evidence of boosting energy for all people include gingko biloba, ginseng, creatine, and DHEA.
The good news is that there is a lot of repetition in living a healthy lifestyle and getting natural energy boosts! The hard part is actually doing all the things we are supposed to do but we should all keep trying.
References
Appold, Karen (medically reviewed by Lynn Grieger). 10 Healthy Foods That Boost Energy. www.everydayhealth.com. October 6, 2017.
Whitbread, Daisy. Top 12 Foods High in Energy to Keep You Going Through the Day. www.myfooddata.com. July 28, 2021.
Physical Activity Guidelines for Americans, 2nd Edition. health.gov.
Harvard Health Publishing. 9 tips to boost your energy naturally. August 30, 2020.
Chandrasekhar K, Kapoor J, Anishetty S. A prospective, randomized double-blind, placebo-controlled study of safety and efficacy of a high-concentration full-spectrum extract of ashwagandha root in reducing stress and anxiety in adults. Indian J Psychol Med. 2012;34(3):255-262. doi:10.4103/0253-7176.106022
Sissons, Beth (medically reviewed by Miho Hatanaka) The Best Vitamins and Supplements for Energy. Medical News Today. October 23, 2019.
Harvard Health Publishing. Do “energy boosters” work? November 15, 2013.