9 Ways to Boost Your Energy Naturally

How to increase your energy without resorting to coffee!

If you’re looking to boost your energy because you’re constantly tired and struggling to get through the day, you’re not alone.

In my naturopathic clinic I’d estimate that at least 75% of my clients were suffering from some degree of fatigue that was impacting their life.

In this article I’ll talk about how to address the root causes of fatigue and how to boost your energy level naturally.

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Boost energy naturally

Here are 9 ways to boost your energy naturally:

Improve sleep quality

Most adults need at least 7 – 9 hours of sleep a night for the body to repair and restore overnight.

Insomnia and lack of sleep is linked with type 2 diabetes, heart disease, depression and obesity.

Not getting enough sleep can also lead to impatience, poor memory and reduced concentration. [1]

If you’re having trouble sleeping you can try limiting your caffeine intake in the afternoon, reducing screen time at night and reading or taking a warm bath before bed.

Use Natural Supplements to Improve Sleep

Valerian is a natural sedative herb that won’t leave you feeling groggy in the morning.

Melatonin is a hormone that is secreted by the pineal gland that helps the body prepare for sleep. Exposure to bright light at night, like watching TV or being on your phone right before bed inhibits the release of melatonin, so supplementation may be necessary.

Passionflower is an herb that relieves insomnia and anxiety. It’s especially helpful if you who wake up frequently throughout the night and have trouble getting back to sleep.

Reduce Stress

Chronic stress can really wear you down and put a lot of pressure on your adrenal glands, which are responsible for producing hormones like adrenaline and cortisol that are involved in the stress response.

When you’re under a lot of stress your body needs extra B vitamins to produce stress hormones. B Vitamins are also needed to convert food into energy.

Food sources of B vitamins include meat, fish, mushrooms, leafy greens, nuts and seeds.

If you’re looking for a good quality B vitamin supplement, I’d recommend choosing a formula containing activated B vitamins like this one.

Activated B vitamins are absorbed much easier than regular B vitamins so they’ll help to boost your energy level fast.

Support your adrenal glands and boost your energy with herbs

Ashwagandha – supports energy production, enhances tolerance to stress and relieves nervous exhaustion.

Rhodiola – helps the body to deal with stress, reduces anxiety, irritability and boosts concentration. 

Licorice root – supports the adrenal glands and helps to restore normal cortisol levels.

Improve your diet

To maintain your energy level throughout the day it’s important to reduce your intake of processed foods, high carbohydrate foods and sugar.

These foods give you a short lived rush of energy when your blood sugar spikes, but then you’ll feel tired again when your blood sugar level falls.

When you’re fatigued it’s better to eat small meals and snacks every few hours, rather than three large meals a day.

Be sure to include lots of fruits, vegetables, nuts and seeds to ensure you’re getting enough magnesium.

Magnesium is a mineral that helps with energy production. It’s also good for muscle cramps, headaches and anxiety.

If you’re supplementing with magnesium, look for magnesium glycinate, which is absorbed better than other forms of magnesium.

Support Your Thyroid

One of the main symptoms of hypothyroidism (underactive thyroid) is fatigue and exhaustion.

If you’ve been diagnosed with hypothyroidism it’s essential that you’re getting enough of the key minerals to support your thyroid.

Iodine – needed to produce thyroid hormones (if you’ve been diagnosed with Hashimoto’s Thyroiditis, please check with your doctor before supplementing with iodine).

Selenium – required for the conversion of T4 (the inactive form of thyroid hormone) into the active form T3. Without enough selenium this conversion won’t happen and will result in lower levels of thyroid hormones.

Zinc – another mineral that is required to convert T4 into T3.

If you’d like to check your thyroid status without needing to see a doctor, you can order a test online from Walk-In Lab.

Then all you need to do is visit a local lab at a time that suits you and your results will be available online within one to two days.

There’s an extensive range of thyroid tests available but the two I recommend are Thyroid #2 Essential Blood Test Panel which includes Thyroid Stimulating Hormone (TSH) plus T3 and T4.

Thyroid #4 Comprehensive Blood Test Panel is more in depth and includes Thyroid Stimulating Hormone (TSH), T3, T4, Thyroid Antibodies, Reverse T3 plus a few more thyroid markers.

See the thyroid tests available here.

Keep Yourself Hydrated

Some of the symptoms of dehydration include fatigue, poor memory and low mood so try to make sure you’re drinking at least 8 glasses of water a day and even more in hot weather.

Fruits, including melons, grapes, apples and berries are also hydrating.

If your urine is clear during the day, you’ll know that you’re drinking enough water.

Check your Iron Level

Iron is essential for red blood cells to transport oxygen to the body’s tissues.

A vegetarian diet, heavy periods and pregnancy can increase iron needs.

Before supplementing with iron, it’s important to check your iron levels as too much iron can damage your organs and increase your cancer risk. [2]

You can order an iron test online here.

Limit Alcohol

Alcohol can help you to unwind after a long day and make you feel sleepy, but alcohol can interfere with your sleep quality, which means you wake up feeling unrefreshed.

Try to keep your alcohol intake below the recommended intake, which is one standard drink per day for females and two standard drinks per day for males. [3]

Common Questions about Increasing Energy

What’s the fastest way to boost my energy without caffeine?

Correcting underlying health conditions such as hypothyroidism and adrenal fatigue take time, but if you’re looking to boost your energy fast, supplementing with activated B vitamins, along with making sure that your diet contains lots of fresh foods and vegetables is the quickest way to boost your energy naturally without relying on caffeine.

My energy drops in the afternoon and I snack on chocolate to keep my energy up. How can I feel energetic right throughout the day?

If your lunch is high in carbohydrates like white bread, pasta or fries, your blood sugar will spike and then fall quickly, leaving you feeling tired and craving more carbohydrates or sugar.

Try including some protein like lean chicken or tuna with your lunch along with a green salad or leftover vegetables to keep your energy level stable throughout the day.

Here are two supplements that can help to boost energy naturally:

Now Foods Thyroid Energy helps to support healthy thyroid activity, improve energy levels and boost the metabolic rate to assist with weight loss.

It contains Vitamin B6, B12, Folic acid, Iodine, Zinc, Selenium, Copper, L-Tyrosine, Irish Moss, Guggul, Organic Kelp, Ashwagandha and Organic Trace Minerals.

NootroPeak Energy Plus helps with memory, alertness and supports your daily physical performance.

It contains the herbs Panax Ginseng and Ginkgo Biloba.

It’s a good idea to discuss any nutritional supplements or herbal remedies with your healthcare provider because some supplements and herbs can interact with prescription medications.

Have you tried any natural ways to boost your energy level? Let me know in the comments below.

Are you on Pinterest? I have boards dedicated to Boosting Energy and Healthy Living that you may enjoy. You can also find me on Facebook.

9 Ways to Boost Your Energy Naturally

How to Boost your Energy Naturally

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Kelly Martin

Hi, I'm Kelly Martin, a qualified Nutritionist and Herbal Medicine Practitioner. I have a passion for all things natural, healthy and holistic. I created this blog to share my knowledge and inspire women who are looking for natural health solutions. Read more

This Post Has 9 Comments

  1. I really want to try Melatonin and Valerian. I think it’s really helpful for sleep.

  2. Great suggestions! I have noticed that my energy increases when I’m exercising on a regular basis. I know proper sleep and diet work well for me too.

  3. I can always use more energy. I’m going to try these tips. Thank you!

  4. Being perpetually tired is just the pits! Getting sufficient sleep can be a help in the morning for me on some days.

  5. These are really great tips! Eating well, staying hydrated, and getting enough sleep are very important to me. I will have to take a look at these supplements as well!

  6. These are some great suggestions. It’s amazing how much sleep can affect our energy levels!

  7. Thanks for the great tips! I´ve been lately thinking of stopping to drink coffee! I´ve never heard of passionflower as insomnia and anxiety relief – great to know!

  8. After reading your post, I think I need to have my thyroid checked. I am always feeling exhausted, but I dismiss that as due to lack of sleep and high stress levels. But I guess I will never know the reason of my chronic fatigue if I don’t go in for some lab tests. Thanks for the timely reminder.

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