Magnesium helps to relax muscles after a hard workout, as well as aiding in their recovery. Transdermal magnesium supplements are a great way to up your magnesium levels. Using magnesium bath salts , or a lotion can help in getting energy naturally by reducing your tiredness and fatigue. For those looking for how to get energy naturally for workouts, incorporating natural energy supplements into your daily routine could help you feel prepared for a tough gym session ahead.

Everyone loves a sunny day, and even more so because of its positive effect on our bodies. Sunshine helps our bodies in producing Vitamin D.

This important vitamin contributes to numerous functions, including supporting the immune system and normal muscle function. Keeping our immune system as healthy as possible can help us fight off the fatigue often caused by common colds.

Resting is what allows us to recuperate our energy levels. If you find you are struggling with resting at night, a sleep supplement could help you drift off peacefully. Many women will find themselves fatigued when pregnant, after all you are growing another human being!

However, there are a multitude of ways to get energy naturally to fight pregnancy fatigue. The primary piece of advice is to eat a healthy diet, eating slow release carbs such as oats in the morning, and snacking on protein rich snacks like nuts can help you feel more perky throughout your pregnancy.

You may suffer from low iron during this special time, taking a pregnancy supplement can ensure you receive the minerals and vitamins you need. Stress can have a negative impact on our bodies and can leave us feeling very depleted of energy. Reducing your stress levels is a simple way you can get energy naturally.

For those looking to relax from a stressful day, use a magnesium lotion before heading to bed. This will help your muscles relax, and help to alleviate the physical signs of stress.

Keeping hydrated is essential for feeling good within our bodies. Being dehydrated can often cause us to feel lethargic and tired, so drinking the recommended amount of water per day is a must for fighting this feeling. BetterYou has a range of supplements that are designed to bridge the gap between modern lifestyle and the nutrients they need.

Increasing energy levels naturally is done simply with Vitamin C, Vitamin B, and Iron supplements. Keeley Holland. A scientific scholar and Biomedical Science graduate, Keeley studied at Sheffield Hallam University before starting her career as a Molecular Biologist, testing food products.

With over five years of experience in nutrition and product development, Keeley is an expert in smart nutritional supplements for the UK and globally. Skip to main content. No more pills. Written by Keeley Holland. Posted on February 24, Table of Contents: How Sunshine Can Help You Get Energy Naturally How Quality Sleep Gets You Natural Energy How to Get Energy Naturally When Pregnant Reduce Stress to Increase Energy Keep Hydrated to Keep Naturally Energetic How to Get Energy Naturally with BetterYou What Does it Mean to Get Energy Naturally?

Getting Energy Naturally from Your Diet Improving energy naturally begins with a well-balanced diet. How to Get Energy Naturally from and for Exercise Keeping our bodies at their healthiest is a major factor in how to get energy naturally and taking part in regular exercise is essential to this.

How Sunshine Can Help You Get Energy Naturally Everyone loves a sunny day, and even more so because of its positive effect on our bodies. How Quality Sleep Gets You Natural Energy Resting is what allows us to recuperate our energy levels.

How to Get Energy Naturally When Pregnant Many women will find themselves fatigued when pregnant, after all you are growing another human being! Reduce Stress to Increase Energy Stress can have a negative impact on our bodies and can leave us feeling very depleted of energy. Exercise can boost energy and relieve fatigue.

Getting minutes of moderate physical activity each week is recommended for long-term health. These minutes of activity can be divided throughout the week to be more manageable. ZOE's PREDICT research program also found that people who exercise regularly have fewer blood sugar spikes.

From our other research, we know that blood sugar peaks and dips are related to how energetic you feel, so exercising may give you more energy by reducing blood sugar peaks. Exercise also positively impacts sleep which, in turn, boosts energy levels. Researchers have linked drinking alcohol to poor energy levels, especially the day following consumption.

Alcohol may also impair sleep quality , increase the stress hormone cortisol , and cause mood changes. Enjoy alcohol in moderation to avoid low energy levels. In one study , smokers were less active and reported increased levels of fatigue, compared with non-smokers.

The smokers also said that they lacked motivation to be more active. If you currently smoke, finding support to quit will improve your overall health and can boost your energy levels. How much energy you have is personal and likely down to a combination of your diet, how much you exercise, your sleep, and — to some extent — your genes.

You can change your energy levels by changing your lifestyle. Limit ultra-processed foods, reduce alcohol, and quit smoking. To boost your energy, prioritize your sleep, water intake, and physical activity, and identify the best methods for you to cope with stress.

The ZOE at-home test kit analyzes your blood sugar and blood fat responses, as well as your gut microbiome, to help you find the best foods for your body and your energy levels.

Take our free quiz to find out more. Caffeine effects on systemic metabolism, oxidative-inflammatory pathways, and exercise performance. Nutrition Research. Cognitive performance and dehydration.

Journal of the American College of Nutrition. Combined and isolated effects of alcohol intake and one night of sleep deprivation on mood states, hormonal and inflammatory responses in healthy male adults: a crossover randomized controlled trial.

The Chinese Journal of Physiology. Exercise and sleep: a systematic review of previous meta-analyses. Journal of evidence-based medicine. Mild dehydration impairs cognitive performance and mood of men. The British Journal of Nutrition. Physical activity and feelings of energy and fatigue: epidemiological evidence.

Sports Medicine. Reduction of physical activity in daily life and its determinants in smokers without airflow obstruction.

Sleep Restriction Enhances the Daily Rhythm of Circulating Levels of Endocannabinoid 2-Arachidonoylglycerol. Stress, depression, diet, and the gut microbiota: human—bacteria interactions at the core of psychoneuroimmunology and nutrition.

Current Opinion in Behavioral Sciences. The association between alcohol consumption and sleep disorders among older people in the general population. Scientific Reports. The physical activity guidelines for americans. Bananas are not good for weight loss because they cause big blood sugar spikes in many people, making it more Every gut microbiome is unique.

We can improve our gut health by making certain changes and understanding whic If you want to boost your metabolism and burn more calories, we have 7 science-backed ways to try. Learn Nutrition Gut Health COVID Healthy Living Life Stages Health Conditions Podcasts. Healthy Living Hunger and Energy.

Updated 22nd February How to boost your energy naturally, according to science. Written by Caroline Thomason, RD, CDCES. Share this article. Best foods Gut health Complex carbs Limit UPFs Drink water Caffeine Sleep Bedtime Stress Exercise Limit alcohol No smoking Summary.

Many health experts say that energy levels are a combination of genetics, sleep, and exercise. In other words, who you are, what you eat, and how you move all impact your energy levels. Join our mailing list Get occasional updates on our latest developments and scientific discoveries.

Try these tips to help you stay hydrated: drinking a glass of water before each meal keeping a refillable water bottle with you throughout the day using a straw to make it easier to drink starting your day with a big glass of water adding lemon, herbs, or pieces of fruit to your water to make it flavorful drinking tea or coffee as an alternative to water.

Sources Carbohydrates and blood sugar. Molecular Psychiatry. Featured articles. Get the latest nutrition tips from world-leading scientists for free.

This ground-breaking research showed that we each have unique responses to the food we eat. For example, identical twins can eat the same food but might have very different post-meal energy levels. Using this type of data, ZOE can predict how a person responds to food and suggest the best food swaps for their body.

Eating for your unique biology can boost your energy levels. Take our free quiz to find out more about how ZOE can help you eat the foods that are best for your body. The trillions of microbes that live in your gut and make up your gut microbiome are not just important for your digestion but also for your overall health.

Having a diverse microbiome — which means having lots of different microbes in your gut, particularly beneficial microbes — is good for your health. But having a lower diversity may increase your risk of conditions like type 2 diabetes.

Will Bulsiewicz , gastroenterologist and gut health expert recently explained that one of the most common clinical signs of an unhealthy gut that he observes in his practice is fatigue.

Importantly, he said that one of the earliest signs of improvement in gut health is an increase in energy. Our research has identified 15 specific microbes that are linked with good metabolic health and 15 microbes that are tied to poorer metabolic health.

Get occasional updates on our latest developments and scientific discoveries. No spam. We promise. We have put together this handy list of tips to improve your gut health. When you eat carbohydrates , your blood sugar levels rise. This is a normal response, but it can be harmful long-term if blood sugar is rising too high or crashing too quickly after eating.

When your blood sugar dips too low or spikes too high, you will notice changes in energy levels, among other symptoms like hunger, irritability, and difficulty concentrating. Unpublished research by ZOE scientists and their colleagues found that eating a lot of sugar at breakfast leads to lower energy levels later in the day.

Sugary drinks and snacks may cause drastic swings in blood sugar and can lower energy levels as a result. Eating more complex carbohydrates , particularly from plant sources, can help control blood sugar levels. This includes foods like whole grains, fruits, vegetables, seeds and nuts, and legumes.

Ultra-processed foods are high in added sugar, salt, unhealthy fats, and chemical additives. Ultra-processing also affects the food matrix and makes foods very easy to digest.

This can lead to big blood sugar peaks followed by dips. Eat more whole foods to improve your energy levels and reserve those ultra-processed sugary foods for the occasional treat. Drink water to feel better. Dehydration can cause feelings of tiredness and changes in mood.

Caffeine increases feelings of alertness. The benefits of coffee stretch beyond your energy levels. Your coffee consumption is also associated with greater microbiome diversity. Be sure to cut your caffeine intake in the afternoon, as it can negatively affect sleep for many.

Coffee also comes with a host of other health benefits, which we have rounded up in this article. Both how much and how well you sleep are important for good energy levels. Poor sleep can affect energy levels due to changes in appetite and cravings the next day. Unpublished research by ZOE scientists and their colleagues found that when people sleep longer and get better quality sleep, their energy levels are higher the next day.

Even if you are struggling to get enough rest, there are ways to improve the quality of your sleep. Research by ZOE scientists found that going to sleep earlier is better for your blood sugar control the next morning and helps avoid blood sugar spikes.

Removing stress completely from your daily life is certainly not realistic. However, addressing your stress levels with positive coping behaviors is paramount to long-term health.

Stress can negatively impact gut health. The vagus nerve runs from the brain to the gastrointestinal tract and may play a role in connecting the gut microbiome to your stress response.

Exercise can boost energy and relieve fatigue. Getting minutes of moderate physical activity each week is recommended for long-term health. These minutes of activity can be divided throughout the week to be more manageable.

ZOE's PREDICT research program also found that people who exercise regularly have fewer blood sugar spikes. From our other research, we know that blood sugar peaks and dips are related to how energetic you feel, so exercising may give you more energy by reducing blood sugar peaks.

Exercise also positively impacts sleep which, in turn, boosts energy levels. Researchers have linked drinking alcohol to poor energy levels, especially the day following consumption.

Alcohol may also impair sleep quality , increase the stress hormone cortisol , and cause mood changes. Enjoy alcohol in moderation to avoid low energy levels.

In one study , smokers were less active and reported increased levels of fatigue, compared with non-smokers. The smokers also said that they lacked motivation to be more active.

If you currently smoke, finding support to quit will improve your overall health and can boost your energy levels. How much energy you have is personal and likely down to a combination of your diet, how much you exercise, your sleep, and — to some extent — your genes.

Examples include cucumbers, zucchini, bell peppers, tomatoes, celery, strawberries, peaches, oranges, and melons like watermelon and cantaloupe. What you don't eat is equally important. For instance, cut back on foods with a high glycemic index. These foods, most of which are high in simple carbohydrates, quickly raise blood sugar levels and provide a jolt of energy.

But this sudden spike often leads to a sharp drop in blood sugar levels, the so-called sugar crash, which can trigger fatigue. See your doctor if you experience prolonged bouts of low energy or if lack of energy begins to affect your daily life.

This could be a red flag for a serious medical condition, such as heart disease, cancer, anemia a deficiency of red blood cells , or an autoimmune disease like rheumatoid arthritis. Exercise increases energy levels in several ways. Exercise also boosts energy-promoting neurotransmitters in the brain, such as dopamine, norepinephrine, and serotonin, which provide that mental lift you feel after a workout.

Aim for at least minutes of moderate-intensity aerobic exercise per week. Of course, it can be a challenge to exercise when energy levels are already low, so start small. Some research suggests that just 20 minutes of low-to-moderate aerobic activity, three days a week, can help energize you.

It doesn't really matter what kind of exercise you do. Studies have found that non-aerobic exercises like strength training can have the same energy-boosting effect as aerobic activities.

Nothing rejuvenates the body and mind more than a good night's rest. However, this is often difficult for older adults, who may have trouble falling or staying asleep.

It can help to practice good sleep hygiene. Establish a bedtime ritual in which you give yourself an hour before sleep to bathe, brush your teeth, and relax. Use the bed only for sleeping or sex no TV or electronic devices.