![Markets are flooded with products and supplements that claim to boost your energy levels, but there's little evidence that they work. A healthy lifestyle with adequate sleep, regular exercise and nutritious diet is what one needs to stay active and energized.](https://images.medicinenet.com/images/article/main_image/is-protein-powder-really-good-for-you.jpg?output-quality=75)
Markets are flooded with products and supplements that claim to boost your energy levels. There is, however, not enough scientific evidence to support that any of the marketed “energy boosters” are needed to energize you. A healthy lifestyle with adequate sleep, regular exercise and nutritious diet is what one needs to stay active and energized. Supplements may help if you are not able to get the required nutrients through your diet.
Supplements and foods that may act as energy boosters
Vitamin B1
- Vitamin B1, or thiamine, is a water-soluble vitamin that is found in fish, whole grains and nuts.
- Thiamine converts carbohydrates and fats into glucose.
- Glucose provides the energy needed for optimal health.
- A vitamin B1 supplement can provide improved energy. A vitamin B1 deficiency not only means low energy but reduced nervous system function.
Vitamin B5
- Vitamin B5 or pantothenic acid helps keep the hair and skin healthy and lowers cholesterol.
- Vitamin B5 works with other B vitamins to convert food into energy.
Vitamin B3
- If mushrooms or avocado are on the menu, so is a big dose of vitamin B3.
- Vitamin B3 or niacin gained popularity in the medical field for the treatment of cholesterol. Yet, niacin helps rev up metabolism and stimulate blood flow.
- Vitamin B3 also improves sexual health and energy, giving you a boost in the bedroom.
Vitamin B6
- Vitamin B6 or pyridoxine helps with muscle repair, combating anemia, brain function, etc. More importantly, B6 helps convert proteins, fats and carbohydrates into glucose.
- Prolonged energy can be expected when taking a B6 supplement.
Vitamin B12
- Every cell in the body uses vitamin B12.
- Besides helping form red blood cells, B12 converts fat and protein into energy.
- A vitamin B12 deficiency causes tiredness and anemia.
Greek yogurt
- There’s more protein in Greek yogurt than other kinds of yogurt. Protein is key for optimal strength and energy.
Bananas
- They are known for being sweet, but don’t overlook the sweet benefit of eating them.
- You may get a boost of potassium when consuming bananas.
- Bananas are an excellent food for replenishing electrolytes, which are crucial for feeling powerful throughout training or a race.
Sweet potatoes
- They are high in potassium and are a strong source of natural electrolytes.
- The other mega benefit of consuming sweet potatoes is that they serve as sustainable complex carbohydrates, which release energy into the body slowly over time.
Whole grains
- When whole grains are digested, energy is released slowly into the body and you will feel more sustained. Refined grains (such as white flour foods) release energy quickly into the body. This can lead to feeling lethargic shortly after.
Quinoa
- This grain is nature’s complete source of protein, containing all eight amino acids.
- Quinoa also contains lysine, which is essential for tissue repair and iron that promotes healthy blood.
- It also has way more fiber than other grains, which makes sense since this was the ancient food of the Inca warriors.
- Quinoa will distribute energy to the body over time, so it’s a sustainable form of fuel for the body.
Seeds
- Stick to snacking on chia, sunflower and pumpkin seeds for an extra boost of protein and a serving of healthy heart-protective fats.
- The low-carb or high-protein makeup of these seeds will keep your body’s energy levels stable. You will feel less jittery or experience a spike or drop in blood sugar.
Eggs
- Rich in protein and B vitamins, eggs are one of the best sources of energy.
Spinach
- This superfood is high in iron and potassium, vitamins A and C, fiber and phytonutrients that will keep your energy levels high.
Salmon
- Vitamin B-rich salmon is one of the best energy-boosting foods.
- This hearty fish contains plenty of omega-3 fatty acids to benefit your cardiovascular health, but the protein content alone will keep your body feeling energetic.
Coconut water
- It is a natural energy booster. Coconut water contains sodium, potassium, calcium, magnesium and phosphorus, which are five major electrolytes.
Apart from these, more studies are showing the influence of sleep on the ability to perform well. Even without these studies, skipping sleep inevitably causes a slump in energy levels that soon affects the body’s performance. Don’t think of sleep as a luxury, understand that it’s a critical element that provides the energy levels you need.
Health Solutions From Our Sponsors
Johns Hopkins Medicine: "Age-Defying Energy Levels." https://www.hopkinsmedicine.org/health/wellness-and-prevention/age-defying-energy-levels
Top What Is the Best Energy Booster Related Articles
Fatigue Causes Slides
Always feeling tired? Learn more about the causes of fatigue. Get tips to relieve symptoms of fatigue. Feel less tired and start living awake and refreshed.Chronic Fatigue Quiz
Exhausted all the time? Maybe it's not all in the mind. Take the Chronic Fatigue Syndrome (CFS) Quiz to learn more about tricky condition.Chronic Fatigue Syndrome (CFS or SEID)
Chronic fatigue syndrome (CFS) or systemic exertion intolerance disease (SEID) is a debilitating and complex disorder characterized by profound fatigue that lasts 6 months or longer, is not improved by bed rest, and may be worsened by physical or mental activity.Chronic Fatigue Slides
What is chronic fatigue syndrome? CFS can occur at any age for men or women. Learn more about the causes of CFS, as well as tests and treatments associated with chronic fatigue syndrome.Foods to Boost Your Energy and Mood
Learn which foods may boost your energy level and have a positive impact on your mood. Foods such as salmon, Brazil nuts, and dark chocolate can give you more energy and make you happier.Fatigue and Exhaustion
Fatigue can be described in various ways. Sometimes fatigue is described as feeling a lack of energy and motivation (both mental and physical). The causes of fatigue are generally related to a variety of conditions or diseases, for example, anemia, mono, medications, sleep problems, cancer, anxiety, heart disease, and drug abuse.Treatment of fatigue is generally directed toward the condition or disease that is causing the fatigue.
Fibromyalgia
Fibromyalgia is a chronic pain condition characterized by symptoms such as fatigue, sleep disturbances, and tender points. Stress reduction, exercise, and medication are the standard treatments for fibromyalgia.guarana
Guarana seeds, dried and powdered, are used as a dietary supplement for weight loss, to enhance athletic performance, as a stimulant similar to coffee, and for many other purposes. Guarana is available over the counter (OTC) as a powder, tablet, or capsule. Common side effects of guarana include headache, agitation, anxiety, irritability, restlessness, nervousness, insomnia, delirium, dizziness, ringing in the ears (tinnitus), muscle spasms, convulsions, increased respiration, irregular heart rhythms (arrhythmias), rapid heart rate (tachycardia), high blood pressure (hypertension), high blood glucose levels (hyperglycemia), and others. Do not take if pregnant or breastfeeding.How Can I Get My Energy Back?
Ways to get your energy back include a good diet, getting exercise, and working on your mental health.How Do You Fix Adrenal Fatigue?
Adrenal fatigue is not a recognized medical diagnosis but a theory that links chronic stress exposure to adrenal insufficiency and adrenal exhaustion. You can fight adrenal fatigue naturally with diet, exercise, and sleep. Check out the center below for more medical references on fatigue, including multimedia (slideshows, images, and quizzes), related diseases, treatment, diagnosis, medications, and prevention or wellness.What Are the 11 Best Energy Boosters?
Do you know what the 11 best foods are for an energy boost? What to know about various ways to boost your energy through diet and feel more rested.What Can Cause Fatigue?
Fatigue is a constant, lingering feeling of exhaustion. Fatigue can also be caused by a number of factors working in combination including lifestyle factors, shift work, emotional factors, medications and chronic fatigue syndrome.Which Foods Give You The Most Energy Boost?
Here is our list of eight foods that can offer balanced, consistent energy daily.Why Are Energy Shots Bad for You?
Energy shots can be bad for you because they contain extreme amounts of caffeine, are bad for your health, and could cause safety hazards.