In these fatlgue, Natural energy boosters for fatigue iron supplement may be needed to correct a deficiency and avoid complications associated with iron deficiency anemia, including fatigue. I want to get healthier. Following a healthy diet can benefit both your health and your energy levels.

Natural energy boosters for fatigue -

While eating large amounts can feed your body more material for ATP, it also increases your risk for weight gain, which can lower energy levels.

When lack of energy is an issue, it's better to eat small meals and snacks every few hours than three large meals a day, according to Dr. Drink enough water. If your body is short on fluids, one of the first signs is a feeling of fatigue. Although individual needs vary, the Institute of Medicine recommends men should aim for about 15 cups 3.

Get plenty of sleep. Research suggests that healthy sleep can increase ATP levels. ATP levels surge in the initial hours of sleep, especially in key brain regions that are active during waking hours.

Talk with your doctor if you have problems sleeping through the night. Stick to an exercise routine. Exercise can boost energy levels by raising energy-promoting neurotransmitters in the brain, such as dopamine, norepinephrine, and serotonin, which is why you feel so good after a workout.

Exercise also makes muscles stronger and more efficient, so they need less energy, and therefore conserve ATP.

It doesn't really matter what kind of exercise you do, but consistency is key. Some research has suggested that as little as 20 minutes of low-to-moderate aerobic activity, three days a week, can help sedentary people feel more energized.

You should see your doctor if you experience a prolonged bout of low energy, as it can be an early warning of a serious illness. Lack of energy is a typical symptom for most major diseases, like heart disease, many types of cancer, autoimmune diseases such as lupus and multiple sclerosis, and anemia too few red blood cells.

Fatigue also is a common sign of depression and anxiety. And fatigue is a side effect of some medications. Matthew Solan , Executive Editor, Harvard Men's Health Watch. As a service to our readers, Harvard Health Publishing provides access to our library of archived content.

Please note the date of last review or update on all articles. No content on this site, regardless of date, should ever be used as a substitute for direct medical advice from your doctor or other qualified clinician.

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Stay on top of latest health news from Harvard Medical School. Recent Blog Articles. In a study published in , researchers found that participants who chewed gum while studying a minute physiology lesson were more alert than those who did not. Try drinking water if you are trying to replace caffeine, especially because dehydration can make you tired.

Other dehydration symptoms include dizziness, dry mouth and skin, and irritability. Dehydration has been shown to negatively affect attention and short-term memory.

In contrast, drinking water has the opposite effect. Aim to drink 91— fluid ounces of water per day. Keep in mind that you might need more water than that, depending on your activity level, age, environment, health conditions, and weight.

Here are some ways to increase your water intake:. A balanced diet can give you all of the energy you need throughout the day. Aim to eat regularly, or about every three to four hours. Research has shown that eating frequent helps increase alertness. Snacks that create lasting energy contain lean protein and fiber-rich carbs.

Here are some examples:. Keep in mind that drinks with added sugar, such as energy drinks and soda, can give you short-term energy. You may have a drop in energy after an hour or so and feel more tired than before.

Yoga breathing techniques, called pranayama, can affect your mind and increase energy. Research has found that fast and forceful exhales improve reaction time.

At the same time, slow and mindful breathing alleviates anxiety. Try a fast breathing technique known as " kapalabhati," or the breath of fire:. When possible, try waking up and going to bed at the same time each day.

Humans are creatures of habit, so a routine can help keep your energy up during the day and wind down at bedtime. Routines have been shown to increase energy and support efficiency when completing tasks. Here are other habits to add to your routine to help maximize your energy:.

It might be time to take a small break if you have lost your focus staring at a computer. Try getting up and walking around to boost your energy if you spend most of your day sitting. Research has shown that short periods of moderate-intensity exercise throughout the day can improve your mood and decrease fatigue without negatively affecting work performance.

Here are some ways to incorporate more exercise into your day:. A short massage could aid brain function. A study published in found that 20 minutes of brain massage significantly decreased mental fatigue.

The researchers also noted increases in attention and memory. Try applying pressure to the "kiss point," or GV in acupressure:. Vitamin D, which comes from sunlight, is an essential vitamin that supports strong bones.

Low vitamin D levels can cause fatigue and weakness. Increasing your vitamin D intake helps reduce muscle fatigue and keeps your muscle cells healthy. You can increase your vitamin D intake by:. Talk to a healthcare provider or pharmacist before starting a supplement if you suspect you have a vitamin D deficiency.

The Food and Drug Administration minimally regulates supplements. The effects of supplements vary from person to person and depend on many variables, including type, dosage, frequency of use, and interactions with current medications.

Stress can affect your health in many ways. For example, long-term stress may cause difficulty sleeping and contribute to fatigue.

You are also more likely to start work fatigued and become more tired during the day if you are stressed. Relieving that stress can ease your fatigue and give you more energy. Here are a few ways you can reduce stress:. Reach out to a healthcare provider if you have severe stress symptoms for more than two weeks.

They can help you figure out how to cope with stress. Vitamin B12 helps keep your blood and nerve cells healthy. Most adults need 2. A B12 deficiency can cause fatigue and weakness. You can try eating more Brich foods to boost energy. Sources include:.

People who eat a vegetarian or vegan diet might have trouble getting enough B Animal foods make up the most natural sources of the vitamin.

Talk to a healthcare provider if you suspect you may be low on B They might recommend a supplement to help meet your intake goal. Research has shown that naps of any length help improve cognitive function and how alert you feel.

Still, experts only advise long naps i. Napping for long periods makes it hard to fall asleep at night. Here are some tips for napping:. Some evidence suggests that musical activity helps boost energy levels.

A study published in found that participants who actively made music through singing, keyboard playing, or rhythm tapping felt more energetic than others. In contrast, the researchers noted that listening to music or a story might decrease your energy. The next time you listen to a song, try singing along to feel more awake.

Your body responds to lightness and darkness as signals to be awake and to fall asleep. Your circadian rhythm —the physical, mental, and behavioral changes that follow a hour cycle—takes those light and dark signals so that your body knows when to rest and when to be awake.

Here are a few ways you can use sunlight to regulate your circadian rhythm:. Aromatherapy involves applying essential oils, such as those from flowers, herbs, or trees, to your skin or inhaling them.

A study published in found that a blend of clove bud, frankincense, orange, and thyme helped decrease fatigue in women with post-acute COVID, or long COVID. Other essential oils that you might try using include:. There are many other ways to get energy without resorting to a cup of coffee if you are trying to cut back on your caffeine intake.

However you decide to get more energy, there are plenty of alternatives to that cup of coffee. For example, eat regularly throughout the day with lean proteins and fiber-rich carbohydrates since you get energy from food.

You can also substitute caffeine with water to avoid dehydration and the fatigue that comes with it. Try relieving stress with exercise or meditation. Chang AM, Aeschbach D, Duffy JF, et al. Evening use of light-emitting eReaders negatively affects sleep, circadian timing, and next-morning alertness.

Proc Natl Acad Sci U S A. Pham HT, Chuang HL, Kuo CP, et al. Electronic device use before bedtime and sleep quality among university students. Healthcare Basel.

Ginns P, Kim T, Zervos E. Chewing gum while studying: Effects on alertness and test performance. Appl Cogn Psychol. Zhang N, Du SM, Zhang JF, et al. Effects of dehydration and rehydration on cognitive performance and mood among male college students in Cangzhou, China: A self-controlled trial.

Int J Environ Res Public Health. Water in diet. de Rijk MG, van Eekelen APJ, Kaldenberg E, et al. The association between eating frequency with alertness and gastrointestinal complaints in nurses during the night shift.

J Sleep Res. Academy of Nutrition and Dietetics. Eating to boost energy. Campanelli S, Tort ABL, Lobão-Soares B. Pranayamas and their neurophysiological effects. Int J Yoga.

By clicking Sign Natural energy boosters for fatigue, cor agree ffatigue our Terms and Conditions and Natural energy boosters for fatigue Maximize endurance performance have read our Ofr Policy. Foe Weekly has affiliate partnerships. We receive compensation when you click on a link and make a purchase. Learn more! In a world where the demands of modern life often leave us feeling drained and fatigued, the quest for sustainable energy solutions has never been more pressing. In this comprehensive guide, we embark on a journey through the 30 best energy supplements meticulously selected to address the challenges of chronic fatigue, shedding light on potent, science-backed remedies to help individuals regain their vitality and lead more vibrant lives. Eergy is one of the most commonly used psychoactive substances in the faitgue. Worried what a psychoactive substance is? Obosters, when Natural energy boosters for fatigue Dietary strategies for athletes with intolerances, caffeine is associated with potential unpleasant side boostetsincluding Natural energy boosters for fatigue palpitations, disrupted sleep, and indigestion. While there is no shortage of caffeinated drinks and products promising to amp up your energy and increase your focus, you should know that there are alternatives available. Although caffeine might offer a short-term solution for a lack of energy, it can actually make you feel more exhausted in the long-run. Reach for caffeine too often, and you might develop a dependence, needing increasing amounts to achieve the same effect.