Everyday Energy: Natural Habits and Supplements, What the Evidence Shows
Kasivit Editorial TeamDiscover everyday habits that may support your energy levels, with tips on nutrition, hydration, exercise, sleep, stress management and supplement safety, and when to see a doctor about ongoing tiredness.
Understanding Energy Levels and Their Importance
Energy levels refer to the physical and mental capacity we have to perform daily tasks, stay focused, and maintain productivity. They fluctuate throughout the day due to various factors, including diet, sleep, hydration, and stress. When energy levels are high, we feel motivated, alert, and capable of tackling challenges. Conversely, low energy can lead to fatigue, irritability, and reduced productivity.
Maintaining consistent energy is crucial for overall well-being. It allows us to stay active, think clearly, and enjoy life without feeling drained. Energy is not just about physical stamina; it also impacts mental clarity and emotional resilience. By understanding the factors that influence energy levels, we can make informed choices to sustain them naturally and avoid the pitfalls of quick fixes like excessive caffeine or sugary snacks.
The Role of Nutrition in Sustaining Energy
Energy-Boosting Foods to Include in Your Diet
Nutrition plays a pivotal role in maintaining steady energy levels.
- Whole grains, such as oats, quinoa, and brown rice, provide complex carbohydrates and fiber, and are digested more slowly than refined grains.
- Nuts and seeds, such as almonds, walnuts, and chia seeds, are sources of healthy fats and protein, and provide energy.
- Leafy greens, such as spinach and kale, contain iron and magnesium, essential for oxygen transport and muscle function.
- Lean proteins, including chicken, fish, and legumes, help repair tissues and maintain muscle mass, which is vital for physical energy.
Incorporating these foods into your meals can make a noticeable difference. For example, starting your day with a bowl of oatmeal topped with fresh berries and a handful of nuts can provide a balanced mix of carbs, fiber, and protein to keep you energized until lunch.
The Impact of Sugar and Processed Foods on Energy
While it may be tempting to reach for sugary snacks or processed foods for a quick energy fix, these choices may not give the lift people expect. The idea of a "sugar rush" is not well supported. In a meta-analysis of 31 studies (1,259 participants), carbohydrate intake did not improve mood at any point after eating, and it was associated with more fatigue and less alertness during the first hour than placebo.1 Whole, minimally processed foods are a sensible basis for a balanced diet, but we did not find evidence that processed foods in general "drain your energy".
When you crave something sweet, fruit is one option. Honey is natural, but it is still a sugar. Tiredness has many causes, and food choices alone may not explain it.
The Power of Hydration for Energy
Not drinking enough can contribute to tiredness. In a review, when dehydration reduced body mass by more than 2%, mood was consistently affected, fatigue was greater and alertness was lower; the effects of smaller fluid losses, in the range seen with a sedentary lifestyle in a temperate climate, have been little studied.2 Water is essential for transporting nutrients to cells and removing waste products.
Tips for Staying Hydrated
Fluid needs vary with body size, activity, climate and health, and there is no single amount that suits everyone; thirst and urine color are commonly used as rough guides. If you have heart or kidney disease, or have been told to limit fluids, follow your clinician's advice. Incorporate hydrating foods like cucumbers, watermelon, and oranges into your diet. Water, herbal teas and other drinks all count toward fluid intake. Keep a reusable water bottle handy as a reminder to sip throughout the day.
Drinking enough fluid supports normal body function, but it will not remove tiredness that has another cause.
Incorporating Physical Activity to Boost Energy
Regular physical activity may help improve feelings of energy and reduce feelings of fatigue. In a meta-analysis of studies of regular exercise, exercise was associated with a modest improvement compared with control conditions (mean effect size 0.37), but studies that used a placebo control and examined exercise alone found no effect, so the size of the benefit is uncertain.3 Exercise improves circulation, delivering oxygen and nutrients to your muscles.
Best Exercises for Energy
Many kinds of activity may help, and we did not find evidence that one type is best for energy. Options include:
- Yoga, focusing on deep breathing and stretching, is a low-impact way to stay active.
- Brisk walking is a simple, low-cost way to be active.
- Short, higher-intensity workouts, such as 10-minute interval sessions, take little time. Build up gradually, and check with a doctor before starting vigorous exercise if you have a heart condition or another chronic illness, have chest pain or breathlessness on exertion, or have been inactive for a long time.
The Role of Stretching and Movement Breaks
Incorporating small movement breaks into your day may help with tiredness, especially if you have a sedentary job. Stretching your arms, legs, and back every hour may reduce stiffness. Even a quick walk around your office or home may help you feel more alert.
The Importance of Quality Sleep
Sleep is a major influence on daytime energy. Not getting enough rest commonly leads to tiredness and reduced performance. Sleep disorders, including sleep-related breathing problems such as sleep apnea, are among the most common causes of persistent fatigue,4 so if you sleep for enough hours but still feel exhausted, loud snoring, pauses in breathing during sleep or heavy daytime sleepiness are worth mentioning to a doctor.
Creating a Sleep-Friendly Environment
To improve sleep quality, create a calming bedtime routine. Consider reducing screen time in the hour before bed. In a small randomized crossover study of nine healthy adults, five evenings of unrestricted light-emitting tablet use, compared with reading printed material, delayed self-selected bedtime by about half an hour, suppressed melatonin and left participants less alert the next morning.5 Keeping the bedroom dark and keeping a consistent sleep schedule, even on weekends, are commonly recommended. A comfortable mattress and pillows may also help.
The Role of Naps in Recharging Energy
Short naps may help alertness after a poor night's sleep. In one small laboratory study of 24 healthy young adults whose night-time sleep had been limited to about 5 hours, a 10-minute afternoon nap improved sleepiness, fatigue, vigor and cognitive performance straight away, a 20-minute nap produced benefits that appeared after a delay, and a 30-minute nap caused a period of grogginess before benefits followed.6 Naps are not a substitute for night-time sleep; if you need to nap most days even though you sleep enough at night, mention it to a doctor.
Managing Stress to Prevent Energy Drain
Ongoing stress is commonly linked with tiredness and burnout. Persistent low mood, anxiety or feeling overwhelmed is worth discussing with a doctor or mental health professional, because depression is one of the most common causes of persistent fatigue.4
Mindfulness and Meditation Practices
Mindfulness and meditation are commonly used to manage stress. Techniques like deep breathing, progressive muscle relaxation, and guided meditation may help some people feel calmer. We did not review trials of how much practice is needed or whether these techniques change energy levels.
The Role of Hobbies and Relaxation
Engaging in hobbies and activities you enjoy can also recharge your energy. Whether it’s painting, gardening, or playing a musical instrument, these activities provide a mental break and a sense of fulfillment, helping you feel rejuvenated.
Leveraging Natural Supplements for Energy Support
A varied diet is the main way to get the nutrients the body needs, and supplements are not a substitute for it. Supplements are most likely to help when you are low in a specific nutrient, and "natural" does not mean risk-free. Tell your doctor or pharmacist about any supplement you take, especially if you are pregnant or breastfeeding, have a medical condition, or take prescription medicines.
Key Vitamins and Minerals for Energy
B vitamins, particularly B12 and B6, are needed for energy metabolism and normal nervous system function. Magnesium helps regulate muscle and nerve function, while iron is needed to carry oxygen in the blood. Supplements are most likely to help if you are actually low in a nutrient, which a blood test can show. More is not better.
Vitamin B6: a systematic review concluded that current evidence supports a neurotoxic role of B6 at high levels, with high intakes from supplements able to cause a sensory neuropathy (nerve damage).7 One case report describes nerve symptoms and a high blood B6 level in a man whose daily multivitamin contained 6 mg of B6, below the European Food Safety Authority upper limit of 12 mg a day.8 Check the B6 content of every product you take.
Iron: in a trial of 144 women without anemia who had unexplained fatigue, four weeks of oral iron reduced fatigue scores more than placebo, but only in women with low or borderline ferritin (an iron-store marker; 50 mcg/L or below).9 Too much iron is harmful: the European Food Safety Authority concluded that systemic iron overload leads to organ toxicity and set a safe level of intake of 40 mg a day for adults,10 and fatigue can itself be an early symptom of iron overload from hereditary hemochromatosis.11 Take iron only if a blood test shows you need it, and ask a clinician to set the dose.
Magnesium: the US upper limit for supplemental magnesium is 350 mg a day, with diarrhea the limiting factor; a 2023 perspective argues that this limit should be re-evaluated.12 People with kidney disease should ask a doctor before taking magnesium supplements.
Talk to a doctor or pharmacist before taking supplements for tiredness, particularly if you are pregnant or breastfeeding or take prescription medicines.
Vitamin B6: a systematic review concluded that current evidence supports a neurotoxic role of B6 at high levels, with high intakes from supplements able to cause a sensory neuropathy (nerve damage).7 One case report describes nerve symptoms and a high blood B6 level in a man whose daily multivitamin contained 6 mg of B6, below the European Food Safety Authority upper limit of 12 mg a day.8 Check the B6 content of every product you take.
Iron: in a trial of 144 women without anemia who had unexplained fatigue, four weeks of oral iron reduced fatigue scores more than placebo, but only in women with low or borderline ferritin (an iron-store marker; 50 mcg/L or below).9 Too much iron is harmful: the European Food Safety Authority concluded that systemic iron overload leads to organ toxicity and set a safe level of intake of 40 mg a day for adults,10 and fatigue can itself be an early symptom of iron overload from hereditary hemochromatosis.11 Take iron only if a blood test shows you need it, and ask a clinician to set the dose.
Magnesium: the US upper limit for supplemental magnesium is 350 mg a day, with diarrhea the limiting factor; a 2023 perspective argues that this limit should be re-evaluated.12 People with kidney disease should ask a doctor before taking magnesium supplements.
Talk to a doctor or pharmacist before taking supplements for tiredness, particularly if you are pregnant or breastfeeding or take prescription medicines.
The Role of Adaptogens
Adaptogens like ashwagandha and ginseng are herbs from traditional medicine that are marketed for stress and low energy.13,14 The evidence that they improve everyday energy is uncertain. A 2023 umbrella review of ginseng meta-analyses reported less fatigue than with control treatments, but most of the included reviews were of low or critically low quality, so the findings are uncertain.15 In trials in healthy adults, standardized ashwagandha root extract most consistently lowered cortisol; we did not review trials of ashwagandha for energy or fatigue.16
Both herbs can cause side effects. Ginseng taken on its own is rarely linked with serious adverse events in trials (headache, sleep and stomach problems are most common), but possible interactions have been reported with warfarin, the antidepressant phenelzine and alcohol;13 one small randomized study of 25 stroke patients found no effect of ginseng on the INR (a blood-clotting test) in people taking warfarin over two weeks.17 Ashwagandha has been linked to rare cases of liver injury, usually appearing after weeks of use with jaundice, itching and nausea; most people recovered within months of stopping, but one liver transplant and three deaths in people with pre-existing cirrhosis have been reported.14,18 A 2026 review also identified pregnant women, people with thyroid disorders and people with liver or kidney dysfunction as higher-risk groups.19 Stop ashwagandha and seek medical advice if you notice yellowing of the skin or eyes, itching or dark urine. Talk to a doctor or pharmacist before using either herb if you take prescription medicines, are pregnant or breastfeeding, or have liver, kidney or thyroid problems.
Products marketed for energy can also cause a fast or irregular heartbeat: in US emergency department surveillance data, weight-loss or energy products caused 71.8% of supplement-related adverse events involving palpitations, chest pain or tachycardia.20 Seek medical help if you have chest pain or palpitations.
Both herbs can cause side effects. Ginseng taken on its own is rarely linked with serious adverse events in trials (headache, sleep and stomach problems are most common), but possible interactions have been reported with warfarin, the antidepressant phenelzine and alcohol;13 one small randomized study of 25 stroke patients found no effect of ginseng on the INR (a blood-clotting test) in people taking warfarin over two weeks.17 Ashwagandha has been linked to rare cases of liver injury, usually appearing after weeks of use with jaundice, itching and nausea; most people recovered within months of stopping, but one liver transplant and three deaths in people with pre-existing cirrhosis have been reported.14,18 A 2026 review also identified pregnant women, people with thyroid disorders and people with liver or kidney dysfunction as higher-risk groups.19 Stop ashwagandha and seek medical advice if you notice yellowing of the skin or eyes, itching or dark urine. Talk to a doctor or pharmacist before using either herb if you take prescription medicines, are pregnant or breastfeeding, or have liver, kidney or thyroid problems.
Products marketed for energy can also cause a fast or irregular heartbeat: in US emergency department surveillance data, weight-loss or energy products caused 71.8% of supplement-related adverse events involving palpitations, chest pain or tachycardia.20 Seek medical help if you have chest pain or palpitations.
Building Healthy Daily Habits for Sustained Energy
Consistency is key to maintaining high energy levels. Building healthy habits into your daily routine can make a significant difference.
Morning Rituals to Kickstart Your Day
Start your day with a glass of water to rehydrate after sleep. Light stretching or yoga can wake up your muscles and improve circulation. A nutrient-rich breakfast, such as a smoothie with spinach, banana, and almond milk, can provide the fuel you need to tackle the day.
Evening Habits to Recharge for the Next Day
In the evening, focus on unwinding. Read a book, practice gratitude, or meditate to calm your mind. Preparing for restful sleep by dimming lights and avoiding heavy meals late at night can set the stage for a rejuvenating night’s rest.
Avoiding Common Energy Drainers
Certain habits and factors can sap your energy without you realizing it.
Overworking and Lack of Breaks
Overworking without taking regular breaks can lead to burnout. Incorporate short breaks into your workday to recharge. Even a 5-minute pause to stretch or breathe deeply can make a difference.
Excessive Caffeine Consumption
Caffeine can temporarily increase alertness, but it can also shorten and disrupt sleep, which can leave you more tired the next day. In a meta-analysis of 24 studies, caffeine reduced total sleep time by about 45 minutes on average, and the authors estimated that coffee should be consumed at least 8.8 hours before bedtime to avoid shorter sleep.21 A systematic review of healthy adults concluded that intakes of up to 400 mg of caffeine a day were not associated with overt adverse cardiovascular, behavioral, reproductive or bone effects, and that up to 300 mg a day in healthy pregnant women was generally not associated with adverse reproductive or developmental effects.22 Individual sensitivity varies and these figures do not apply to everyone: ask a doctor about caffeine if you are pregnant or breastfeeding, have a heart condition, anxiety or a sleep problem, or take medicines. Tea, including green tea, also contains caffeine, whereas many herbal infusions do not.
Tracking and Monitoring Your Energy Levels
Understanding your energy patterns can help you make better choices.
Using Journals or Apps
Energy tracking apps or a simple journal can help you monitor how your diet, sleep, and activities impact your energy. Note when you feel most and least energetic to identify patterns.
Adjusting Your Routine Based on Patterns
Use the insights from your tracking to tweak your habits. For example, if you notice a mid-afternoon slump, consider adding a healthy snack or a short walk to your routine.
When to See a Doctor About Tiredness
Feeling tired is common and often improves with better sleep, activity and stress management. Persistent unexplained fatigue should be evaluated by a clinician. See a doctor if tiredness lasts for several weeks, keeps getting worse, or comes with other symptoms such as unexplained weight loss, shortness of breath, low mood, or loud snoring or pauses in breathing during sleep. A clinician can look for causes that include sleep disorders (such as sleep apnea), depression, anemia, thyroid disorders and diabetes, and can check whether any of your medicines could be contributing. In one review, sleep disorders, depression and excessive psychosocial stress were the most common causes of persistent fatigue; anemia and other organic causes were less frequent (4.3%) but are potentially dangerous disorders that should be considered.4
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This article is for general information only and is not medical advice. Supplements are not intended to diagnose, treat, cure or prevent any disease. Talk to a doctor or pharmacist before starting a supplement, particularly if you are pregnant or breastfeeding, have a medical condition or take prescription medicines.
