How to Increase Energy Levels: The Power of Nutrition and Supplements

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Keeping your energy levels consistent is the key to tackling life with confidence. But sometimes, getting an energy boost when it counts is easier said than done.

When you’re a go-getting person working towards certain health, fitness or wellbeing goals, suffering from an energy slump can feel soul-destroying.

However, understanding the reasons why your energy levels might be low and finding ways to fight fatigue will put you back in the driver’s seat.

By unleashing the power of proper nutrition and taking the right health supplements, you can boost energy in ways you never before thought possible.

In this Smart guide, we’re going to tell you practical ways to tackle low energy and help you level up your life with the power of nutrition and supplements.

Ready? Let’s begin. 

The reasons your energy levels might be suffering

Taking the right nutritional path for you means knowing why your energy levels might be taking a hit. 

Finding a definitive reason for energy levels is sometimes easier said than done. 

Here are some of the most common reasons people feel constantly drained…

  • Certain nutritional deficiencies, including a lack of vitamin D, vitamin B12, iron, and niacin
  • Poor eating habits and persistent dehydration
  • Depression and anxiety
  • Sleep apnea and sleep disorders
  • Chronic health conditions, including diabetes and COPD
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SmartTip: If you think you might be suffering from nutritional deficiencies, speak to your GP and get a blood test to see what you might be lacking. 

How to reduce tiredness and boost energy through lifestyle changes

In addition to exploring possible root causes for chronic fatigue or low energy levels, there are lifestyle tweaks you can make to even the scales.

Let’s take a look.

Get better quality sleep

By getting a better night’s rest, you’ll stand the best chance of staying energised throughout the day.

As one of the biggest factors in general health and wellbeing, your sleep quality will have a direct impact on your health levels. Poor sleep equals low mood and even lower energy levels.

Taking measures to level up your sleep hygiene will work wonders to boost energy and help you take daily life with confidence.

Here’s how to level up your sleep hygiene…

  •  Go to bed at around the same time most nights
  • Avoid smartphone or tablet screens at least an hour before bedtime
  • If you like a tipple in the evening, have your last drink at least two hours before ‘lights out’
  • Keep your bedroom dark and distraction-free
  • Try to set your bedroom temperature to around 18 degrees—this is the ‘slumber time sweet spot’ 

Manage your stress levels

SmartFact: 76% of people (1) experience regular symptoms of stress in the UK alone. That’s a big number.

Mental health and stress play a huge part in energy levels and regulation. Managing your stress levels may not always be a plain sailing process, but there are things you can do to help manage the situation.

Here are some stress relief tips for your consideration…

  • Seek out your stressors and understand what’s impacting you mentally
  • Spend time trying a new task, hobby or activity to bring yourself into the present moment and feel good
  • Share the load. It’s more than okay to talk and sharing your issues with your loved ones is without a doubt, the best way to tackle stress in the long term. We’re right behind you

Balance the boozing

Drinking alcohol impacts your overall health. As a depressant, it can also lead to sluggishness, a low mood, and disrupted sleep patterns.

This perfect storm of negative side effects will sap your energy levels on a regular basis. You don’t have to give up alcohol altogether—but by moderating your drinking—you’ll enjoy more energy and reach your fitness goals faster.

As a guide, you should stick to a maximum of 14 UK units per week. That adds up to around seven standard alcoholic drinks.

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Get active

SmartFact: Research suggests (2) that exercising improves oxygen circulation and helps you to produce more mitochondria (a powerhouse of a cell) in your body, leading to increased energy levels.

Yes, a little physical activity will often go a long way. Now, we’re probably preaching to the choir here (we know you’re a go-getting health and fitness enthusiast)—but weaving extra movement into your day will help you maintain consistent energy levels.

So, stand at your desk, go for more screen breaks, take a daily stroll, dance in the kitchen, use the stairs rather than the elevator…the list goes on. 

Move a little more, and you’ll enjoy a little more energy in return.

SmartTip: Stay hydrated to keep your energy levels topped up throughout the day. Aim to drink around 15.5 cups of water between waking up and going to bed.

How to improve energy levels with the right nutrition & supplementation

Now, let’s talk about nutrition. In addition to weaving plenty of positive physical activity into your day, tweaking your lifestyle habits and eating well will help you keep your energy levels in the green.

Let’s explore.

Boost your energy with food (Natural energy boosters)

A healthy diet equals a healthy body and a balanced mind. So, if you want to energise your life, you have to eat right.

Enjoying a balanced diet that includes plenty of whole grains, protein, complex carbohydrates, fibre, and healthy fats will help you boost your overall energy levels. 

Make sure your diet is varied and mainly made up of whole foods to fight fatigue. Here are some natural energy-boosting foods to weave into your daily meal plans…

  • Oatmeal: A hearty slow-release energy powerhouse
  • Bananas: A convenient and versatile fruit that boosts energy while offering a little protein
  • Sesame seeds: An easy addition to a salad or a pasta dish, sesame seeds are packed full of magnesium
  • Lentils: A legume packed with healthy carbs, fibre, and protein, lentils will give you the energy boost you need to get through even the most gruelling of days
  • Dates: Packed with fibre and natural sugars, eating a few of these will power you up before a workout or lift you out of that mid-afternoon slump
  • Avocado: A mega source of healthy fat that will flood your body with vitamins and help you sustain your energy levels throughout the day
  • Fatty fish: A treasure trove of energy-boosting goodness rich in vitamin D. Think mackerel, pilchards, and sardines!
  • Sweet potato: A significant source of vitamins and a deliciously energising addition to any good meal
SmartTip: Connect with additional insider advice with our Smart guide on the role of nutrition in muscle recovery.
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Get more energy with supplements

Coupled with less alcohol, enough sleep, regular movement, and less processed foods, supplements will give your energy levels an added boost.

There are a wealth of supplements available that contain vitamins, minerals, and nootropics designed to optimise your body in a wealth of ways, releasing steady streams of energy in the process.

Some supplements are made to sharpen the mind, while others help to power up your muscles and complement any stress-relief activities you are currently trying.

The health benefits of energy-boosting supplements

Choosing the right supplements for your specific needs will level up your day-to-day life, giving you the mental energy, strength, and power you need to hit your health goals.

Here are the biggest benefits of taking supplements as part of a balanced lifestyle…

  • Improved mental clarity and focus
  • Reduced symptoms of stress and anxiety
  • Clearer skin and complexion
  • Stronger immune system
  • Healthier bones
  • Better metabolism
  • Enhanced overall health
  • Sustained and balanced energy levels
SmartFact: Health supplements (3) are the most effective way to fill in any nutritional gaps in your diet and improve the way your body functions.

Boost your energy levels the Smart way

To get the energy boost you need to succeed and improve your day-to-day the Smart way, explore our innovative range of brain and boost-boosting supplements.

From electrolyte powder and ashwagandha-infused capsules to nootropic supplements, apple cider vinegar gummies, and beyond, we have a range of specially formulated supplements to help you take your energy up a notch.

To discover what supplements will work with your specific goals and give you the energy boost you need, take our quick-fire Smart Quiz.


Smart Protein is committed to sourcing only the best and scientifically-based research in our articles.

1. Champion Health:

2. Harvard Health

3. Web MD

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