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How to Boost Energy Levels Naturally

Are you looking for healthy energy boosters for the gym? Is the afternoon slump affecting your concentration? Or perhaps you’re waking up tired every day? Feeling sluggish can seriously impact your mood, as well as your mental and physical health. So it’s important to get to the bottom of the problem.

If you want to know how to boost energy levels without the relying on sugar-loaded energy drinks and other unhealthy alternatives, here are the best, most natural ways to boost energy and keep fatigue at bay. From lifestyle changes to dietary and herbal energy boosters, there are many ways you can improve your life. 

1. Manage stress levels

According to a medical study, chronic fatigue can be caused by prolonged periods of stress. And because stress may also disrupt sleep, it can make it hard for people to get the rest they need. To lower stress, a holistic approach is key, because stress can be caused by multiple factors. 

Meditation and yoga are great for mindfulness and tackling symptoms of burnout, while lithium used in supplements and medications may be useful in improving feelings of stress and general wellbeing. 

2. Get enough sleep

It’s not just about the number of hours you sleep, but the quality of sleep you get. Sleep trackers are a good way of monitoring your sleep pattern and hours of REM sleep – a stage of sleep that is essential to cognitive function.

If you struggle to doze off at night, lavender essential oil may help. Just the smell of lavender is scientifically proven to relax people, and it can also be incorporated into the diet or consumed as a herbal tea or supplement.

3. Avoid junk food 

If you want to know how to boost energy levels naturally, examine your diet. High sugar and processed foods may give you an initial boost, but can cause energy levels to crash. Bananas, avocados, oranges, nuts and seeds, and whole grains are all great if you’re looking for natural ways to boost energy in the morning. 

For pre-workouts, beetroot is a brilliant ingredient to add to a smoothie, and it’s become very popular with runners and cyclists. For tea drinkers, a good alternative to black tea is ginseng (either Korean ginseng or Siberian ginseng).  

4. Get enough sun 

Vitamin D deficiency may be linked to fatigue, so getting out in the sunshine could be the best and most natural way to boost energy! This is because vitamin D assists with mitochondria, which is the part of a cell that generates energy and powers various parts of the body – including the muscles. 

If you work at a desk and don’t spend enough time outside, try to incorporate vitamin D rich foods into your diet, such as oily fish, red meat, liver, egg yolks and fortified foods (like cereals). 

5. Boost your B vitamins 

B vitamins are vital for ensuring cells are functioning properly, and they also help the body convert food into energy. Make sure your diet includes all eight B vitamins. These are thiamin (B1), riboflavin (B2), niacin (B3), pantothenic acid (B5), pyridoxine (B6), biotin (B7) folate or folic acid (B9), and cyanocobalamin (B12).

While B12 and B6 rich foods are the best when it comes to healthy energy boosters, remember that all B vitamins work together to create balance. 

If you want to know how to boost energy levels the natural and healthy way, don’t forget that exercise is important too. Working out boosts oxygen circulation, increases mitochondria's energy production, and helps your body use energy more efficiently.