When experiencing bouts of poor sleep, it can be hard to maintain energy levels during the day and feel like your best self. Dietary supplements can play a role in optimising your energy during the day, even though it's important to note that they are not a substitute for a healthy lifestyle, including balanced nutrition, regular exercise, adequate sleep, and stress management.
Several nutritional supplements can help you increase daytime energy, some commonly used supplements for feeling energised are:
B vitamins: B vitamins, particularly B12 and B6, play a crucial role in energy production. They help convert food into energy and support the proper functioning of the nervous system. Taking a B-complex supplement can help improve metabolism and act as an energy booster.
Iron: Iron is essential for the transportation of oxygen throughout the body. Iron deficiency can lead to fatigue and low energy levels. Iron rich foods are spinach, lentils, green beans, eggs and tofu. You can also find iron in red meat and even in dark chocolate! If you suspect iron deficiency, consult with a healthcare professional before starting iron supplementation.
Ginseng: Ginseng is an herb known for its adaptogenic properties, meaning it helps the body adapt to stress and improve energy levels. It is often used to combat fatigue and enhance mental and physical performance. Asian ginseng (Panax ginseng) and Siberian ginseng (Eleutherococcus senticosus) are commonly used varieties in Ginseng supplements.
Omega-3 fatty acids: Omega-3 fatty acids, especially EPA and DHA found in fish oil, have various health benefits, including reducing inflammation and supporting brain function. They may also help improve energy levels and mood.
Coenzyme Q10 (CoQ10): CoQ10 is an antioxidant that is involved in energy production at the cellular level. It assists in the production of ATP, which is the body's primary source of energy. CoQ10 supplements may help enhance energy levels, especially in individuals with vitamin or mineral deficiencies.
Spirulina: Spirulina can support overall energy levels thanks to its high concentration in nutrients, including vitamins, minerals, antioxidants, and protein. These nutrients play essential roles in energy metabolism and overall vitality, leaving you feeling energised.
Rhodiola rosea: Rhodiola rosea is another adaptogenic herb that may help improve energy levels and reduce fatigue. It is believed to enhance physical and mental performance while reducing stress and exhaustion.
Creatine: Creatine is a compound that helps supply energy to cells, particularly muscle cells. It is primarily used to improve athletic performance and increase muscle strength, but it can also help enhance energy levels in general.
While supplements can support energy levels, they should be used in conjunction with these lifestyle factors rather than relying solely on supplements for energy optimisation. Please read our article on building sleep routines and tips to reduce stress to help you find a balanced sleep/wake routine tailored to your needs.