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October 05, 2023 6 min read

With the constant stress of work and family life, maintaining high energy levels has become harder than ever. While caffeine and sugary snacks offer quick fixes, they often lead to energy crashes. The real key to getting more energy lies in nourishing your body with the right nutrients.

In this comprehensive guide, we will explore a variety of natural energy boosters that can help you increase and sustain your energy levels.

The Power of Macronutrients to Boost Energy Levels

Whole grain bread

Macronutrients play an important role in energizing your body. From the quick fuel provided by carbohydrates to the endurance support of proteins and the long-lasting energy of healthy fats, discover how these essential nutrients can power your day and keep you feeling invigorated.

Carbohydrates for Quick Energy

Carbohydrates are the body's primary energy source. When you consume carbohydrates, your body breaks them down into glucose, which becomes readily available for energy¹. Complex carbohydrates, found in foods like whole grains, legumes, and vegetables, release energy slowly, providing a steady source of fuel throughout the day. In contrast, simple or refined carbs, such as sugary snacks and white bread, can lead to energy spikes and low energy crashes.

To boost your energy and sustain energy levels, you may want to prioritize complex carbs in your diet. Try incorporating foods like brown rice, quinoa, sweet potatoes, and whole-grain pasta. These choices offer a sustained source of energy, helping you avoid the dreaded mid-afternoon slump.

Protein for Endurance

Protein is necessary for repairing and building tissues, including muscle. Adding lean protein sources to your diet can help you feel more energized and promote endurance. Examples of lean protein sources include poultry, fish, tofu, legumes, and low-fat dairy products.

Balancing your protein intake is essential. Consuming too little protein can lead to muscle weakness and fatigue, while excessive protein intake may burden your kidneys². Strive for a well-rounded diet that includes an appropriate amount of protein to support your energy needs.

Healthy Fats for Sustained Energy

While fats often get a bad reputation, they are essential for providing long-lasting energy. Healthy fats that can help sustain your energy levels throughout the day include monounsaturated and polyunsaturated fats³. They can be found in avocados, nuts, seeds, and olive oil. In contrast, saturated and trans fats found in processed and fried foods can contribute to fatigue and sluggishness.

Healthy fat can act as a natural energy booster in your diet. These fats help your body absorb fat-soluble vitamins like vitamin D, A, E, and K and support various bodily functions.

Micronutrients for Energy

Carrots, granola, raspberries, and other fruits and vegetables

In the realm of nutrition, small doesn't mean insignificant. Micronutrients, those vital but often overlooked vitamins and minerals, represent another piece of a balanced diet. Let's find out more about these micro-powerhouses and their ability to boost your energy.

Vitamin B Complex

The B vitamins, including B1 (thiamin), B2 (riboflavin), B3 (niacin), B5 (pantothenic acid), B6 (pyridoxine), B7 (biotin), B9 (folate), and B12 (cobalamin), are needed to produce energy and increase brain function⁴. They help the body convert food into energy while supporting various metabolic processes.

You can boost your intake of these nutrients by eating foods rich in B vitamins. Whole grains, leafy greens, beans, and lean meats are excellent sources. A deficiency in these vitamins can lead to fatigue, weakness, and even anemia, emphasizing their importance in a well-rounded diet.


Iron is essential for oxygen transport and maintaining a high energy level. Without adequate iron, your body may struggle to deliver oxygen to cells, leading to fatigue. Eating enough food that is rich in iron such as lean meats, beans, lentils, and dark leafy greens can increase energy.

The body absorbs iron from animal sources (heme iron) more efficiently than iron from plant sources (non-heme iron)⁵. To enhance iron absorption, you may want to pair iron-rich foods with sources of vitamin C, like citrus fruits or bell peppers.


Magnesium plays a key role in energy metabolism and muscle function. It helps convert food into energy and supports the proper function of muscles and nerves⁶. A magnesium deficiency can lead to fatigue, muscle cramps, and low energy. Examples of nutritious foods that are also rich in magnesium include spinach, almonds, cashews, and whole grains.

Antioxidants and Energy

Oranges with a flower

From lowering the risk of chronic conditions like heart disease to boosting energy levels, antioxidants offer a wide range of health benefits. These compounds, found in various foods, protect your cells from damage and bolster your vitality at the same time.

Vitamin C

Vitamin C acts as an antioxidant, protecting cells from damage caused by free radicals. This protection extends to the energy-producing mitochondria within cells⁷. Additionally, vitamin C aids in the absorption of iron, further supporting energy production.

Examples of foods high in vitamin C include citrus fruits, strawberries, kiwi, and bell peppers. These fruits and vegetables not only boost energy but also contribute to overall health and immune function.

Coenzyme Q10 (CoQ10)

Coenzyme Q10, or CoQ10, is important for energy production within cells. It assists in the production of adenosine triphosphate (ATP), the molecule that stores and releases energy in cells⁸. As you age, CoQ10 levels naturally decline, potentially affecting your energy levels. To maintain healthy CoQ10 levels, consider dietary sources like fatty fish, organ meats, and whole grains.

The Importance of Hydration

Dehydration can lead to fatigue and reduced energy levels. Even mild dehydration can impair cognitive function and physical performance. To maintain adequate hydration, most adults should aim for 11.5 to 15.5 cups of water per day, but individual needs may vary based on factors like activity level and climate⁹.

Incorporate strategies to help you stay hydrated throughout the day. Carry a reusable water bottle, set reminders, and make water-rich foods like fruits and vegetables part of your meals.

Superfoods for Energy

Certain foods are particularly rich in energy-boosting nutrients. Examples of these superfoods include:

  • Quinoa. This complete protein source contains all 9 essential amino acids, supporting muscle health and sustained energy.

  • Chia Seeds. Packed with healthy fats, fiber, and antioxidants, chia seeds provide a steady release of energy and promote fullness.

  • Spinach. High in iron and B-vitamins, spinach supports energy production.

  • Blueberries. Rich in antioxidants and vitamin C, blueberries combat oxidative stress and contribute to sustained energy levels.

  • Almonds. A source of healthy fats and magnesium, almonds offer a satisfying and energy-boosting snack option.

Lifestyle Factors for Sustainable Energy

Person meditating outside

Healthy habits contribute to a lifestyle that helps us reduce fatigue and promote energy production. Here are a few wellness activities to consider adding to your routine.

Stress Management

Chronic stress can drain your energy and lead to burnout. Natural ways to reduce stress levels include practicing stress-reduction techniques such as mindfulness, meditation, yoga, or deep breathing exercises. Manage stress to boost energy levels and improves your overall health.

Getting Enough Sleep

Getting sufficient, restful sleep is paramount to increase alertness and energy levels. Aim to increase your sleep quality with 7-9 hours of good sleep each night to allow your body and mind to recharge fully. Create a sleep-friendly environment, go to bed earlier, maintain a consistent sleep schedule, and avoid caffeine and screens before bedtime to fall asleep easier.

Regular Exercise

Physical activity plays a significant role in maintaining good health. Whether it's a short walk or a long bicycle ride, try to incorporate regular exercise into your routine, aiming for a mix of cardiovascular, strength, and flexibility exercises. Exercise enhances circulation, improves mood, and increases stamina, all of which can contribute to sustained energy.

Always talk to your doctor before making any changes to your diet, exercise, or general wellness routine, especially if you have any underlying medical conditions.

By focusing on a balanced intake of macronutrients, micronutrients, and superfoods, you can sustain your energy throughout the day, reducing the need for quick fixes that leave you crashing later. Combine this with a healthy lifestyle that includes stress management, quality sleep, and regular exercise, and you'll be on your way to experiencing boundless energy and vitality in your daily life.

(1) Medine Plus (January 2022) Carbohydrates

(2) Ko, Gang-Lee, et al (August 2020) The Effects of High-Protein Diets on Kidney Health and Longevity

(3) Harvard Health Publishing (April 2022) The truth about fats: the good, the bad, and the in-between

(4) Harvard School of Public Health (March 2023) B Vitamins

(5) American Red Cross (2023) Iron Rich Foods

(6) National Institutes of Health (March 2021) Magnesium Fact Sheet for Consumers

(7) Gonzalez, Michael J, et al (2023) Vitamin C and mitochondrial function in health and exercise

(8) Linkner, Edward (Lev) & Corene Humphreys (2018) Insulin Resistance and the Metabolic Syndrome

(9) Mayo Clinic Staff (October 2022) Water: How much should you drink every day?