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Five Natural Ways to Increase Your Energy
Throughout the Day

Choose these natural supplements for energy enhancement

It’s a problem we’ve all experienced: daytime fatigue. Often drowsiness will strike in the afternoon, grinding productivity to a snail’s pace. Or it might drag through the morning, making it hard to focus on mental tasks as you struggle to wake up fully.

The good news is that you don’t have to let fatigue rule your day. Before you reach for that fifth cup of coffee, you might want to try some natural supplements that can help get your body the nutrients it needs to stay energized.

Multivitamins

Vitamin pills sorted into daily usage boxes
Multivitamins and minerals will provide for your energy and antioxidant needs
throughout the day and week, when taken regularly. (Image: Steve Buissinne, Pixabay)

The cells in your body need the right vitamins and minerals to work properly and produce energy. One of the most common causes of fatigue is low iron, which contributes to low strength and poor concentration. Fortunately, taking iron supplements can easily remedy this. [1], [2]

Other nutrients that your body needs for energy include B vitamins (especially vitamin B12), vitamin D, and magnesium. Like iron, supplementing with these can reduce fatigue and related symptoms. [3]

Co-Q10

Man jogging on the side of a bitumen road
Coenzyme Q10 is instrumental on creating energy that our body needs, on the
cellular level, making it an essential energy supplement. (Image via Pexels)

Co-enzyme Q10 (Co-Q10) is an enzyme found within the mitochondria in your cells. It plays an essential role in the process of converting digested food molecules into energy. When your mitochondria and their enzymes aren’t performing efficiently, your body’s energy levels suffer as a result. We can help counteract this by taking supplements that support mitochondrial function, such as Co-Q10. [4]

Antioxidants

'Antioxidants' cloud, with natural sources of antioxidants named
If your nutrition is well balanced to include plentiful of fresh fruit and vegetables,
you will find all of them rich in antioxidants, so essential to our wellbeing.
(Image: Mary Pahlke via Pixabay)

Antioxidants protect your body from reactive oxygen species (ROS), which otherwise would damage your cells and the molecules within them. Taking antioxidants such as lipoic acid and vitamins C and E can help protect your mitochondria from oxidative damage, improving energy production, and reducing fatigue.

Many types of plants and other natural products contain powerful antioxidants, such as astaxanthin and resveratrol. Herbs which can protect against ROS and help increase your energy include ashwagandha, ginseng, licorice root, Schisandra, Rhodiola, and reishi mushrooms. [5]

DHEA

A wooden Longevity arrow sign on a tree trunk
DHEA is usually known as an antiaging and longevity hormone, but it's even more
helpful with increasing body energy levels. (Image via Pixabay)

DHEA (dehydroepiandrosterone) is a type of steroid hormone, a small molecule that your body uses to send signals to different organs and tissues. In addition to several energy-producing and other functions of its own, DHEA is also a precursor to other hormones such as testosterone and estrogen. [6], [7]

Low testosterone in men and low estrogen in women can negatively impact both physical and mental energy. A simple way to naturally increase your body’s hormone levels is by taking DHEA supplements, which are available over the counter. [6], [7]

Melatonin

A woman lying down asleep
Known as the 'sleeping hormone', Melatonin helps regulate sleep cycles,
which in itself is one of the most important precursors to good health and energy.
(Image by: Jess Foamin via Pixabay)

Melatonin is another hormone in your body and is the primary regulator of your sleep cycle. Studies have found that people who have insomnia often have low levels of melatonin in their bodies, especially during the night.

Over-the-counter melatonin is an excellent way to help your body fall and stay asleep. Try taking 3mg of melatonin as needed 20-30 minutes before you want to go to sleep. This can improve your quality of sleep and help you feel more rested the next day. [8], [9]

If you have been struggling to stay awake or focused during the day, your body might need some extra help keeping its energy up. Try taking some of these natural supplements to help improve your cellular function and energy production the natural way.

Resources

[1] CR D'Adamo, JS Novick, TM Feinberg, VJ Dawson, and LE Miller. 2018. "A Food-Derived Dietary Supplement Containing a Low Dose of Iron Improved Markers of Iron Status Among Nonanemic Iron-Deficient Women." J Am Coll Nutr. 37(4):342-349. https://www.ncbi.nlm.nih.gov/pubmed/29533710

[2] GE Clenin. 2017. "The treatment of iron deficiency without anemia (in otherwise healthy persons)." Swiss Med Wkly. 147w14434. https://www.ncbi.nlm.nih.gov/pubmed/28634965

[3] CF Haskell, B Robertson, E Jones, J Forster, R Jones, A Wilde, S Maggini, and DO Kennedy. 2010. "Effects of a multi-vitamin/mineral supplement on cognitive function and fatigue during extended multi-tasking." Hum Psychopharmacol. 25(6):448-61.

[4] S Mehrabani, G Askari, M Miraghajani, R Tavakoly, and A Arab. 2019. "Effect of coenzyme Q10 supplementation on fatigue: A systematic review of interventional studies." Complement Ther Med. 43181-187. https://www.ncbi.nlm.nih.gov/pubmed/30935528

[5] J Ducharme. (2018, February 28) What Are Adaptogens and Why Are People Taking Them? Time. https://time.com/5025278/adaptogens-herbs-stress-anxiety/

[6] PB Himmel and TM Seligman. 1999. "A pilot study employing Dehydroepiandrosterone (DHEA) in the treatment of chronic fatigue syndrome." J Clin Rheumatol. 5(2):56-9. https://www.ncbi.nlm.nih.gov/pubmed/19078357

[7] CM Klinge, BJ Clark, and RA Prough. 2018. "Dehydroepiandrosterone Research: Past, Current, and Future." Vitam Horm. 1081-28. https://www.ncbi.nlm.nih.gov/pubmed/30029723

[8] M Adamczyk-Sowa, K Pierzchala, P Sowa, S Mucha, I Sadowska-Bartosz, J Adamczyk, and M Hartel. 2014. "Melatonin acts as antioxidant and improves sleep in MS patients." Neurochem Res. 39(8):1585-93. https://www.ncbi.nlm.nih.gov/pubmed/24974099

[9] NA Grima, SMW Rajaratnam, D Mansfield, TL Sletten, G Spitz, and JL Ponsford. 2018. "Efficacy of melatonin for sleep disturbance following traumatic brain injury: a randomised controlled trial." BMC Med. 16(1):8. https://www.ncbi.nlm.nih.gov/pubmed/29347988

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