Are you often feeling tired and drained? If so, you're not alone. Many people struggle with low energy levels and fatigue, which can greatly impact productivity and overall well-being. Thankfully, natural ways to increase your energy through lifestyle changes and the use of supplements exist. Relying on caffeine or sugary energy drinks is not a sustainable solution, nor is it the healthiest of choices. Instead, we will delve into the world of natural supplements that can provide a much-needed boost without any harmful side effects.

From incorporating specific foods into your diet, adopting healthy habits such as regular exercise and quality sleep, and implementing certain supplements, let’s explore the various lifestyle changes that can have a significant impact on your energy levels. 

Top Causes For Low Energy

While there may be many causes for having low energy and each individual is different, many common lifestyle and dietary choices can cause feelings of low energy. 

Some common things that manifest as low energy are:

  • Sedentary lifestyle, sitting for long periods of time can cause restriction in blood flow which in turn can lead to low energy and oxygen levels.
  • Poor diet, with soil being depleted of many nutrients and our modern diet of highly processed foods, you may not be getting adequate levels of vitamins and minerals from your diet alone which can cause low energy. 
  • Toxin overload, if you have an abundance of toxins in your body for your liver to process, it can make your body feel sluggish and lower its ability to absorb nutrients from your food and supplements, which in turn cause feelings of fatigue. 
  • Poor sleep, if you aren’t getting adequate sleep or have poor sleep hygiene that may lead to feelings of fatigue. Many people use electronic devices right before bed which can interrupt sleep and the natural release of melatonin and make it harder to fall asleep. Not going through all the sleep cycles or not sleeping during important times of the night when your body rejuvenates the most can also cause feelings of low energy throughout the day. 
  • Stress, anxiety or depression, all of these can cause stress on the body and make you feel more tired. These feelings can also inhibit your ability to fall asleep or sleep, which as mentioned, can make you feel tired and sluggish. 
  • Intense workload or workout, if you are overworking yourself with projects or tasks or hit the gym hard, these can also cause you to feel tired and low energy because you’ve over-exerted yourself. Taking care of yourself with meditation or post-workout supplements, which we will discuss next can help with recovery. 

Natural Supplements & Lifestyle Changes For Energy Boost

Supplements To Boost Energy For Sedentary Lifestyle

Making appropriate lifestyle changes like breaking up sedentary tasks, setting an alarm and going for a walk throughout the day, taking cleaning breaks and/or walking for a total of 30 minutes a day can help keep your blood and circulation moving, oxygen levels high and provide an increase in energy levels to help you feel more awake throughout your day. You can also start an exercise routine either in the morning, mid-day or evening. 

How Poor Diet Impacts Energy

If you find your diet has nutritional gaps that could be causing you to feel sluggish, taking supplements to provide the needed nutrients may help. Supplements like greens, concentrace minerals, protein supplements and b complex formulas are key nutrients that many people can lack and don’t get enough from diet alone, all of which can cause dips in energy levels. Iron is another mineral that can cause you to feel fatigued; however, getting your blood iron levels tested before starting this supplement is advised to avoid iron toxicity. 

Toxin Overload 

Your liver is the main detoxification organ in your body but with today’s modern diet, the liver is often overloaded with toxins which can make you feel run down and tired. Your gut can also be ridden with toxins from fast food and processed diets, which can cause an imbalance in your microbiome. Stress can also cause inflammation and various gut problems, all of which can impact your body’s ability to properly absorb nutrients. This can cause you to feel run down and sluggish. 

Taking supplements that support your liver and digestive health can help you detox naturally and give your intestines the TLC they need to properly function. Milk thistle is a top liver detox supplement, and green supplements like chlorophyll are also great overall detoxifiers. Beets are a great way to cleanse your blood and pre and probiotics help feed your gut with good bacteria so your body can properly digest and absorb nutrients from your food. 

Inadequate Sleeping

Many people struggle to get a restful night's sleep. In large part, this is because many people are deficient in magnesium, which is needed to help you relax and fall asleep and as mentioned people often use electronic devices before bed. If your circadian rhythm is off balance, you may also feel more fatigued upon waking. Therefore, taking a melatonin supplement can help you rebalance your natural sleep/wake cycles so you can get into a healthy sleep routine. 

Stress, Anxiety, Depression

Mood can also be a culprit of fatigue because these disorders put a lot of stress on your body. There are many herbs like ashwaganda, chamomile and rhodiola which can balance stress. If you are not taking anti-depressant medication, supplements like L-Theanine, GABA and 5-HTP can help elevate mood which over time can help increase energy levels. If you are taking anti-depressants, it’s important to speak to your healthcare practitioner as it can have contraindications with supplements, especially those that increase levels of serotonin. 

Intense workout

You may feel overwhelmed from a heavy workload or drained from an intense workout. If you are taking on a heavier workload, lifestyle adjustments like time management hacks, delegation and meditation can help, as well as acts of self-care like a soothing Epsom salt bath or using calming essential oils like lavender and frankincense. 

If you work out intensely, post-workout supplements like glutamine, BCAA’s, protein and magnesium can help you recover so you are energized for your next workout. 

Tips On Shopping For Quality Natural Supplements For Energy

In conclusion, increasing your energy levels through natural lifestyle changes and supplements is a holistic approach that can have long-lasting benefits. By adopting healthy habits such as regular exercise, proper sleep, stress management, and a balanced diet, you can naturally boost your energy levels and combat fatigue.

Supplements can also play a role in supporting your energy levels. Natural supplements like vitamin B12, iron, magnesium and adaptogens have been shown to enhance energy production and reduce fatigue. However, it is important to consult with a healthcare professional before incorporating any new supplements into your routine.

Remember that sustainable energy comes from taking care of your overall well-being. Incorporating these natural methods into your daily life can help you maintain consistent energy levels throughout the day without relying on artificial stimulants or quick fixes.

When shopping for energy-inducing supplements, be sure to choose brands that have a positive reputation and use pure ingredients that are organic and third-party tested when possible.