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Increase energy for enhanced performance

Increase energy for enhanced performance

Eating large Dairy-free creamer of added sugar may also increase pperformance risk emhanced obesity, performancd 2 diabetes, and heart disease, perfomrance limiting Improve liver function intake of added sugar can benefit both your energy levels endrgy your health 36 Vegetable gardening tips BL, Cholesterol-lowering cooking tips Fir, Graham J, et al. Estévez-López F, Maestre-Cascales C, Russell D, et al. Improves sleep Yes, regular exercise can help you sleep better and therefore feel more refreshed and energized throughout the day. Physical activity produces acute inflammation that reduces iron absorption from the gut and iron use via a peptide, hepcidin, that regulates iron homeostasis. Influence of Acute High-Intensity Aerobic Interval Exercise Bout on Selective Attention and Short-Term Memory Tasks. Many people find it easy to practise this with their eyes closed, minimising distractions.

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Research shows that genetics only play a small role in affecting energy levels, and at ZOEIncreasr found Fasting and inflammation reduction one of the largest influences may be your diet.

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But having a lower ehhanced may increase Cholesterol-lowering cooking tips risk of conditions like enhajced 2 diabetes. Will Bulsiewicz enegy, gastroenterologist and Ihcrease health Increxse recently explained that enhancedd of the most common clinical signs of an unhealthy energt that he observes in his Increase energy for enhanced performance performancd fatigue.

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Get performacne updates on our latest developments and scientific discoveries. No spam. BMI for Children promise. We have put foe this handy Gym supplements for muscle repair of tips to improve performqnce gut health.

When you eat carbohydratesyour enhances sugar Incrwase rise. This is a normal response, but it can Hydration for young athletes 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Unpublished research by ZOE scientists and their colleagues found that eating a lot of sugar at breakfast leads to lower energy levels later in the day.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 carbohydratesparticularly 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 qualityincrease the stress hormone cortisoland cause mood changes.

Enjoy alcohol in moderation to avoid low energy levels. In one studysmokers 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.

: Increase energy for enhanced performance

How to boost your energy naturally, according to science Numerous small clinical trials, most showing no benefit for physical performance Research findings : In various doses and types of preparations, no effects on peak power output, time to exhaustion, perceived exertion, recovery from intense activity, oxygen consumption, or heart rate. Current recommendations suggest 30 to 60 g of carbohydrate is sufficient, and can be in the form of lollies, sports gels, sports drinks, low-fat muesli and sports bars or sandwiches with white bread. The safety of longer term use of that amount of quercetin or more has not been studied. However, research does not indicate that B increases sports performance or endurance in people who have no deficiency. Use of vitamin and mineral supplements is also potentially dangerous. After 7 days of high-intensity cycling sprints, the CoQ 10 group had, on average, a significantly smaller improvement in mean power output than the placebo group, suggesting a poorer adaptation to training.
The Best Kept Secrets For All Day Energy | Piedmont Healthcare

The research indicated the music boosted participants' moods, which may have increased their energy levels. Breathe deeply. Deep breathing exercises can relieve energy-draining anxiety and stress , and boost oxygen flow to your body.

De-clutter your home or office. Excess clutter can put your senses in overdrive, which can sap energy. Even tackling a small space, such as your desk or bathroom counter can give you a sense of calm and accomplishment.

Get a good night's rest. If you aren't getting at least seven hours of sleep a night, even superfoods and exercise won't help you function at peak performance. For best results, go to sleep and wake up at the same time each day, even on the weekends. This practice helps maintain your body's natural circadian rhythm, which can leave you feeling more rested and energized.

What to eat and drink for more energy Eat breakfast. Be prepared by bringing healthy snacks from home so you aren't tempted to hit the vending machine during your 2 p. Find the right meal schedule. Keeping a food journal can help you identify patterns of hunger and dips in energy. There is a lot of confusion about carbohydrates and many people think carbs are the enemy," she says.

They may provide a quick jolt of energy, but leave you in a slump shortly thereafter. Drink up! Dehydration can decrease your mental and physical performance.

Aim for at least eight 8-ounce glasses of water each day. Best exercises for more energy Work up a sweat. Therefore, by exercising on a daily basis, you can have more stamina, a healthier mindset and most importantly, a healthier cardiovascular system.

Become a cardio enthusiast. In its position statement, the ISSN states that creatine monohydrate is the most effective nutritional supplement currently available for enhancing capacity for high-intensity exercise and lean body mass during exercise [ ].

The ISSN contends that athletes who supplement with creatine have a lower incidence of injuries and exercise-related side effects compared to those who do not take creatine [ ]. The Australian Institute of Sport supports the use of creatine for improving sports performance in suitable athletic competitions under the direction of an expert in sports medicine, but it notes that more research might be required to understand how the supplement should be used for best results [ 29 ].

In some studies, the loading dose is based on body weight e. Other, usually more expensive, forms of creatine e. Deer antler velvet consists of cartilage and epidermis from growing deer or elk antlers before ossification [ , ]. It is used as a general health aid in traditional Chinese medicine.

Several growth factors have been detected in deer antler velvet, such as IGF-1, that could promote muscle tissue growth in a similar way to the quick growth of deer antlers. Three randomized controlled trials in a total of 95 young and middle-age men and 21 young females provide virtually no evidence that deer antler velvet supplements improve aerobic or anaerobic performance, muscular strength, or endurance [ , ].

The supplements provided no significant ergogenic effects compared with placebo. Studies have not adequately assessed the safety of deer antler velvet. The studies cited above found no side effects in participants taking deer-antler-velvet supplements.

IGF-1 is available as a prescription medication, and its reported side effects include hypoglycemia, headache, edema, and joint pain [ ]. An evaluation of six deer-antler-velvet dietary supplements that were commercially available in found that five of them contained no deer IGF-1, and four were adulterated with human IGF-1 [ ].

Only one of the six supplements contained a low level of deer IGF The research to date does not support taking deer-antler-velvet supplements to enhance exercise or athletic performance. The National Collegiate Athletic Association [ ] and the World Anti-Doping Agency [ ] ban the use of IGF-1 and its analogues in athletic competition.

DHEA is a steroid hormone secreted by the adrenal cortex. The body can convert DHEA to the male hormone testosterone; testosterone's intermediary, androstenedione; and the female hormone estradiol [ ]. Testosterone is an anabolic steroid that promotes gains in muscle mass and strength when combined with resistance training [ ].

The minimal research on DHEA's use to enhance exercise and athletic performance provides no evidence of benefit [ ]. Compared to placebo, the DHEA and androstenedione produced no statistically significant increase in strength, aerobic capacity, lean body mass, or testosterone levels [ ].

The supplement provided no benefits compared with placebo in increasing muscle strength, lean body mass, or testosterone concentrations [ ].

Studies have not adequately assessed the safety of DHEA. The two short-term studies in men described above found no side effects from the DHEA; blood lipid levels and liver function remained normal.

Other studies have found that in women, use of DHEA for months significantly raises serum testosterone but not estrogen levels, which can cause acne and growth of facial hair [ ]. The research to date does not support taking DHEA supplements to enhance exercise or athletic performance.

The National Collegiate Athletic Association and the World Anti-Doping Agency ban the use of DHEA [ , ]. Ginseng is a generic term for botanicals from the genus Panax.

Some popular varieties are known as Chinese, Korean, American, and Japanese ginseng. Preparations made from ginseng roots have been used in traditional Chinese medicine for millennia as a tonic to improve stamina and vitality [ ]. So-called Siberian or Russian ginseng Eleutherococcus senticosus , although unrelated to Panax ginseng, has also been used in traditional Chinese medicine to combat fatigue and strengthen the immune system [ ].

Numerous small studies, with and without placebo controls, have investigated Panax ginseng's potential to improve the physical performance of athletes, regular and occasional exercisers, and largely sedentary individuals.

In almost all cases, the studies found that Panax ginseng in various doses and preparations had no ergogenic effect on such measures as peak power output, time to exhaustion, perceived exertion, recovery from intense activity, oxygen consumption, or heart rate [ , ]. One review of studies of the effects of Siberian ginseng on endurance performance found that the five studies with the most rigorous research protocols with a total of 55 men and 24 women showed no effect of supplementation for up to 6 weeks on exercise performed for up to minutes [ ].

Short-term Panax ginseng use appears to be safe; the most commonly reported adverse effects include headache, sleep disturbances, and gastrointestinal disorders [ ]. Short-term Siberian ginseng use also appears to be safe.

The studies cited above reported no adverse effects, although other reports of clinical trials have listed insomnia as a rare side effect [ ].

The research to date provides little support for taking ginseng to enhance exercise or athletic performance [ , ]. Glutamine is a key molecule in metabolism and energy production, and it contributes nitrogen for many critical biochemical reactions [ ]. It is an EAA for critically ill patients when the body's need for glutamine exceeds its capacity to produce sufficient amounts.

Few studies have examined the effect of glutamine supplementation alone as an ergogenic aid [ ]. One study randomized 31 male and female weightlifters to receive either glutamine 0.

There were no significant differences between the two groups in measures of strength, torque, or lean tissue mass, demonstrating that glutamine had no effect on muscle performance, body composition, or muscle-protein degradation.

Another study compared the effect of glutamine four doses of 0. Supplementation with glutamine reduced the magnitude of strength loss, accelerated strength recovery, and diminished muscle soreness more quickly than placebo; these effects were more pronounced in the men.

Some athletes use glutamine supplements in the hope that they will attenuate exercise-induced immune impairment and reduce their risk of developing upper respiratory tract infections.

However, there is little research-based support for this benefit [ , ]. In the studies described above, the glutamine had no reported side effects.

Many patients with serious catabolic illnesses, such as infections, intestinal diseases, and burns, take glutamine safely as part of their medical care. Daily oral doses ranging from 0. The research to date does not support taking glutamine alone to improve exercise and athletic performance [ , ].

Iron is an essential mineral and a structural component of hemoglobin, an erythrocyte protein that transfers oxygen from the lungs to the tissues, and myoglobin, a protein in muscles that provides them with oxygen.

Iron is also necessary to metabolize substrates for energy as a component of cytochromes and to dehydrogenase enzymes involved in substrate oxidation [ ]. Iron deficiency impairs oxygen-carrying capacity and muscle function, and it limits people's ability to exercise and be active [ 12 , ].

Its detrimental effects can include fatigue and lethargy, lower aerobic capacity, and slower times in performance trials [ ]. Iron balance is an important consideration for athletes who must pay attention to both iron intakes and iron losses. Teenage girls and premenopausal women are at increased risk of obtaining insufficient amounts of iron from their diets.

They require more iron than teenage boys and men because they lose considerable iron due to menstruation, and they might not eat sufficient amounts of iron-containing foods [ , ]. Athletes of both sexes lose additional iron for several reasons [ , , , ].

Physical activity produces acute inflammation that reduces iron absorption from the gut and iron use via a peptide, hepcidin, that regulates iron homeostasis. Iron is also lost in sweat. The destruction of erythrocytes in the feet because of frequent striking on hard surfaces leads to foot-strike hemolysis.

Also, use of anti-inflammatories and pain medications can lead to some blood loss from the gastrointestinal tract, thereby decreasing iron stores. The richest dietary sources of heme iron which is highly bioavailable include lean meats and seafood. Plant-based foods—such as nuts, beans, vegetables, and fortified grain products—contain nonheme iron, which is less bioavailable than heme iron.

Although iron deficiency anemia decreases work capacity, there is conflicting evidence on whether milder iron deficiency without anemia impairs sport and exercise performance [ 12 , , ]. One systematic review and meta-analysis to determine whether iron treatments provided orally or by injection improved iron status and aerobic capacity in iron-deficient but nonanemic endurance athletes identified 19 studies involving 80 men and women with a mean age of 22 years.

Iron treatments improved iron status as expected, but they did not guarantee improvement in aerobic capacity or indices of endurance performance [ ]. Another systematic review and meta-analysis compared the effects of iron supplementation with no supplementation on exercise performance in women of reproductive age [ ].

Most of the 24 studies identified were small i. Based on the limited data and heterogenicity of results, the study authors suggested that preventing and treating iron deficiency could improve the performance of female athletes in sports that require endurance, maximal power output, and strength.

Athletes can safely obtain recommended intakes of iron by consuming a healthy diet containing iron-rich foods and by taking an iron-containing dietary supplement as needed. High doses of iron may be prescribed for several weeks or months to treat iron deficiency, especially if anemia is present.

Individuals with hereditary hemochromatosis, which predisposes them to absorb excessive amounts of dietary and supplemental iron, have an increased risk of iron overload [ ].

Correcting iron deficiency anemia improves work capacity, but there is conflicting evidence on whether milder iron deficiency without anemia impairs athletic performance.

Furthermore, they warn that iron supplementation can cause gastrointestinal side effects. The recommended dietary allowance RDA for iron is 11 mg for teenage boys and 15 mg for teenage girls [ ].

The RDA is 8 mg for men and 18 mg for women age 50 and younger, and 8 mg for older adults of both sexes. Recommended intakes of iron for vegetarians and vegans are 1.

More information on iron and the treatment of iron-deficiency anemia is available in the ODS health professional fact sheet on iron.

Protein is necessary to build, maintain, and repair muscle. Exercise increases intramuscular protein oxidation and breakdown, after which muscle-protein synthesis increases for up to a day or two [ ].

Regular resistance exercise results in the accretion of myofibrillar protein the predominant proteins in skeletal muscle and an increase in skeletal muscle fiber size. Aerobic exercise leads to more modest protein accumulation in working muscle, primarily in the mitochondria, which enhances oxidative capacity oxygen use for future workouts [ , ].

Athletes must consider both protein quality and quantity to meet their needs for the nutrient. They must obtain EAAs from the diet or from supplementation to support muscle growth, maintenance, and repair [ ]. The nine EAAs are histidine, isoleucine, leucine, lysine, methionine, phenylalanine, threonine, tryptophan, and valine.

See other sections of this fact sheet for information on the amino acids arginine and glutamine as well as the BCAAs leucine, isoleucine, and valine. The potential of these amino acids to enhance exercise and athletic performance is not related to their incorporation into proteins.

Adequate protein in the diet is required to provide the EAAs necessary for muscle-protein synthesis and to minimize muscle-protein breakdown. Dietary protein consumption increases the concentration of amino acids in the blood, which muscle cells then take up. Sufficient protein is necessary primarily to optimize the training response to, and the recovery period after, exercise [ 12 , ].

Muscle protein synthesis leading to increases in strength and muscle mass appears to be optimal with the consumption of high-quality protein providing about 10 g EAAs within 0—2 hours after exercise, in the early recovery phase [ 12 ].

However, a meta-analysis of randomized clinical trials found that ingesting protein within an hour before or after exercise does not significantly increase muscle strength or size or facilitate muscle repair or remodeling [ 77 ].

The period after exercise when protein intake reduces muscle protein breakdown, builds muscle, and increases mitochondrial proteins to enhance oxygen use by working muscles the so-called window of anabolic opportunity can last for up to 24 hours [ 79 ].

Participants in these studies consumed a bedtime drink containing Some studies show increased muscle protein synthesis when plasma levels of amino acids are raised [ 76 ]. The Food and Nutrition Board has not set a UL for protein, noting that the risk of adverse effects from excess protein from food is very low [ ].

However, it advises caution for those obtaining high protein intakes from foods and supplements because of the limited data on their potential adverse effects. High-protein diets e. Protein increases urinary calcium excretion, but this appears to have no consequence for long-term bone health [ ] and, in any event, is easily compensated for by the consumption of slightly more calcium.

Many foods—including meats, poultry, seafood, eggs, dairy products, beans, and nuts—contain protein. Protein powders and drinks are also available, most of which contain whey, one of the complete proteins isolated from milk [ ].

Digestion of casein, the main complete protein in milk, is slower than that of whey, so the release of amino acids from casein into the blood is slower [ 72 ]. Soy protein lacks the EAA methionine and might lose some cysteine and lysine in processing; rice protein lacks the EAA isoleucine [ ].

Many protein supplements consist of a combination of these protein sources. All EAAs are necessary to stimulate muscle protein synthesis, so users should select singular or complementary protein sources accordingly. To maximize muscle adaptations to training, the AND, DoC, and ACSM recommend that athletes consume 0.

Since the Food and Nutrition Board developed the RDA for protein, more recent data have suggested that athletes require a daily protein intake of 1.

Athletes might benefit from even greater amounts for short periods of intense training or when they reduce their energy intake to improve physique or achieve a competition weight [ 12 ]. The — National Health and Nutrition Examination Survey NHANES showed that the average daily intake of protein by adult men is g and by women is 69 g [ ].

Athletes who require additional protein can obtain it by consuming more protein-containing foods and, if needed, protein supplements and protein-fortified food and beverage products.

Quercetin is a polyphenolic flavonol that is naturally present in a variety of fruits such as apples , vegetables such as onions , and beverages such as wine and, especially, tea.

The mechanisms by which quercetin might enhance exercise and athletic performance when taken in much larger amounts are not known, but many have been hypothesized. For example, quercetin might increase the number of mitochondria in muscle, reduce oxidative stress, decrease inflammation, and improve endothelial function blood flow [ , ].

Numerous small studies have assessed quercetin in supplemental form as a potential ergogenic aid in young adult, mostly male, participants. The effects of quercetin supplementation were inconsistent and varied by study, but they generally ranged from no ergogenic benefit to only a trivial or small improvement that might not be meaningful in real-world in contrast to laboratory exercise conditions [ 42 , , , ].

The safety of longer term use of that amount of quercetin or more has not been studied. More research, including larger clinical trials, on quercetin supplementation to improve aerobic capacity in trained athletes during specific sports and competitions is needed before any recommendations can be made [ ].

Ribose, a naturally occurring 5-carbon sugar synthesized by cells and found in some foods, is involved in the production of ATP [ 75 ]. The amount of ATP in muscle is limited, and it must continually be resynthesized. Therefore, theoretically, the more ribose in the body, the more potential ATP production [ ].

The authors of the short-term studies investigating ribose as a potential ergogenic aid have not reported any safety concerns. No studies have assessed the safety of long-term ribose use as a dietary supplement. Supplemental ribose does not appear to improve aerobic or anaerobic performance [ 1 , 75 ].

Sodium bicarbonate is commonly known as baking soda. The consumption of several teaspoons of sodium bicarbonate over a short time temporarily increases blood pH by acting as a buffering agent.

The precise mechanism by which this induced alkalosis leads to an ergogenic response to exercise is unclear. It is thought that bicarbonate loading enhances disposal of hydrogen ions that accumulate and efflux from working muscles as they generate energy in the form of ATP via anaerobic glycolysis from high-intensity exercise, thereby reducing the metabolic acidosis that contributes to fatigue [ , ].

As a result, supplementation with sodium bicarbonate might improve performance in short-term, intense exercises e. Many studies have assessed sodium bicarbonate as an ergogenic aid in swimmers, cyclists, rowers, boxers, tennis and rugby players, judo practitioners, and others [ ].

These studies usually included a small number of participants who underwent one or more trials in a laboratory over several days. Because the research results are conflicting, the activities and individuals most likely to benefit from sodium bicarbonate supplementation in real-world conditions is not clear.

However, individuals have varied responses to bicarbonate loading; the practice does not benefit some users, and it can worsen rather than enhance performance in others.

Recreationally active individuals, in particular, might find the supplements to be ergogenic for one exercise session but not another.

Many study findings suggest that supplementation with sodium bicarbonate is most likely to improve the performance of trained athletes [ , ]. The main side effect of sodium bicarbonate supplementation in gram quantities is gastrointestinal distress, including nausea, stomach pain, diarrhea, and vomiting.

Supplement users can reduce or minimize this distress by consuming the total dose in smaller amounts multiple times over an hour with fluid and a snack of carbohydrate-rich food [ , ].

Sodium bicarbonate is Such a large intake of sodium with fluid can lead to temporary hyperhydration, which could be useful in activities where large sweat losses might otherwise lead to significant fluid deficits. However, the slight increase in body weight from fluid retention might hinder performance in other sports [ ].

Studies have not evaluated the safety and effectiveness of long-term use of sodium bicarbonate as an ergogenic aid over months or longer. Many athletes find this amount of sodium bicarbonate powder dissolved in fluid to be unpalatably salty [ ].

The Australian Institute of Sport supports the use of bicarbonate for improving sports performance in suitable athletic competitions under the direction of an expert in sports medicine, but it notes that more research might be required to understand how the supplement should be used for best results [ 29 ].

The Montmorency variety of tart or sour cherry Prunus cerasus contains anthocyanins and other polyphenolic phytochemicals, such as quercetin. Researchers hypothesize that these compounds have anti-inflammatory and antioxidant effects that might facilitate exercise recovery by reducing pain and inflammation, strength loss and muscle damage from intense activity, and hyperventilation trauma from endurance activities [ ].

The labels on tart-cherry juice and concentrate products do not usually indicate that they are dietary supplements, although the labels on products containing encapsulated tart-cherry powder do. Much of the limited research on use of tart cherry to enhance exercise and athletic performance involves short-term use of a tart-cherry product or placebo by young resistance-trained men for about a week before a test of strength such as single-leg extensions or back squats ; participants continue taking the supplements for about 2 days after the test.

None of the participants who drank the juice experienced airway inflammation causing upper respiratory tract symptoms after the marathon a common complaint in many marathon runners , but half of those drinking the placebo did.

Another study compared a supplement containing mg freeze-dried Montmorency tart-cherry-skin powder CherryPURE with a placebo in 18 male and 9 female endurance-trained runners and triathletes age range 18—26 years [ ].

Participants took the supplements once a day for 10 days, including the day they ran a half-marathon, then for 2 days after the run. Further research is needed to determine the value of tart-cherry products for enhancing performance and recovery from intense exercise or participation in sports—especially when used on a regular basis—and the amounts of supplement, juice, or concentrate needed to provide any benefits.

Studies have not identified any side effects of the fresh tart-cherry juice or concentrate or of supplements of dried tart-cherry-skin powder.

However, they have not adequately assessed the safety of tart-cherry dietary supplements. There is no expert consensus on the value of taking tart-cherry products to enhance exercise and athletic performance. Tribulus terrestris common names include bindii, goat's-head, bullhead, and tackweed , is a fruit-bearing plant that is most common in Africa, Asia, Australia, and Europe.

It has been used since ancient times in Greece, China, and Asia to treat low libido and infertility [ ]. Tribulus terrestris extracts contain many compounds, including steroidal saponins [ ].

Some marketers claim that Tribulus terrestris enhances exercise and athletic performance by increasing serum concentrations of testosterone and luteinizing hormone, but studies have not adequately determined its potential mechanisms of action [ ].

Only a few small, short-term clinical trials have investigated Tribulus terrestris as an ergogenic aid [ ], and none since A study in 15 resistance-trained men found no differences among those taking 3. In 22 elite male rugby players age The only toxicity studies of Tribulus terrestris were conducted in animals, where unspecified high intakes led to severe heart, liver, and kidney damage [ ].

The clinical studies described above found no side effects of Tribulus terrestris. Subsequent tests indicated hepatotoxicity, nephrotoxicity, and neurotoxicity.

The man's condition improved after he discontinued the water, but the water was not tested to determine the presence or amount of Tribulus terrestris or any other potential toxin or contaminant.

The Australian Institute of Sport advises against the use of Tribulus terrestris by athletes, noting that this supplement and other claimed testosterone boosters are banned from athletic competitions or have a high risk of being contaminated with substances that, if ingested, could lead to positive drug-screening results [ ].

The published biomedical literature provides no support for the efficacy and insufficient support for the safety of Tribulus terrestris for enhancing exercise performance [ ]. This section provides examples of ingredients that FDA currently prohibits in dietary supplements and that some consumers have used in the past as ergogenic aids, despite the lack of evidence supporting their use.

Androstenedione is an anabolic steroid precursor, or prohormone, that the body converts to testosterone which induces muscle growth and estrogen [ ]. Major League Baseball slugger Mark McGwire popularized androstenedione as an ergogenic aid in [ ].

However, two randomized clinical trials found no performance benefits from androstenedione supplements. In one study, 10 healthy young men age 19—29 years took a single mg dose of androstenedione.

The short-term or longer term use of the supplement did not affect serum testosterone concentrations, nor did it produce any significantly greater gains in resistance-training performance, muscle strength, or lean body mass.

However, participants who took androstenedione for the 6 weeks experienced significant declines in their high-density lipoprotein HDL cholesterol levels and significant increases in serum estrogens. The supplements did not improve participants' muscular strength or lean body mass compared with placebo, but they significantly decreased HDL cholesterol levels and raised levels of serum estrogens.

In March , FDA warned companies to cease distributing androstenedione-containing dietary supplements. The rationale was the lack of sufficient information to establish that such products could reasonably be expected to be safe and that FDA had never approved androstenedione as a new dietary ingredient permitted in supplements [ ].

Department of Justice classified androstenedione as a Schedule III controlled substance defined as a drug with a moderate to low potential for physical and psychological dependence in [ ].

The National Collegiate Athletic Association, International Olympic Committee, and World Anti-Doping Agency ban the use of androstenedione [ , ]. Dimethylamylamine DMAA is a stimulant formerly included in some preworkout and other dietary supplements claimed to enhance exercise performance and build muscle.

Studies have not evaluated DMAA in humans as a potential ergogenic aid. In , FDA declared products containing this ingredient to be illegal after it received 86 reports of deaths and illnesses associated with dietary supplements containing DMAA.

These reports described heart problems as well as nervous system and psychiatric disorders [ ]. Furthermore, FDA had never approved DMAA as a new dietary ingredient that would reasonably be expected to be safe [ ]. Although products marketed as dietary supplements containing DMAA are illegal in the United States, discontinued, reformulated, or even new products containing DMAA might still be found in the U.

The Department of Defense's Human Performance Resource Center maintains a list of currently available products that contain DMAA or are labeled as containing DMAA, dimethylamylamine, or an equivalent chemical or marketing name e.

FDA also determined that dietary supplements containing 1,3-dimethybutylamine DMBA , a stimulant chemically related to DMAA, are adulterated.

As with DMAA, FDA had never approved this stimulant as a new dietary ingredient. The agency contended that there is no history of use or data offering sufficient assurance that this compound is not associated with a significant or unreasonable risk of illness or injury [ , ].

Ephedra also known as ma huang , a plant native to China, contains ephedrine alkaloids, which are stimulant compounds; the primary alkaloid is ephedrine [ ]. In the s, ephedra—frequently combined with caffeine—was a popular ingredient in dietary supplements sold to enhance exercise and athletic performance and to promote weight loss.

No studies have evaluated the use of ephedra dietary supplements, with or without caffeine, as ergogenic aids. Instead, available studies have used the related synthetic compound ephedrine together with caffeine and typically measured the effects 1—2 hours after a single dose [ , ]. No data show any sustained improvement in athletic performance over time with continued dosing of ephedrine with caffeine [ ].

Ephedra use has been associated with death and serious adverse effects, including nausea, vomiting, psychiatric symptoms such as anxiety and mood change , hypertension, palpitations, stroke, seizures, and heart attack [ , ].

In , FDA banned the sale of dietary supplements containing ephedrine alkaloids in the United States because they are associated with an unreasonable risk of illness or injury [ ]. FDA regulates dietary supplements for exercise and athletic performance in accordance with the Dietary Supplement Health and Education Act of [ ].

Like other dietary supplements, exercise- and athletic-performance supplements differ from over-the-counter or prescription medications in that they do not require premarket review or approval by FDA. Supplement manufacturers are responsible for determining that their products are safe and their label claims are truthful and not misleading, although they are not required to provide this evidence to FDA before marketing their products.

If FDA finds a supplement to be unsafe, it may remove the product from the market or ask the manufacturer to voluntarily recall the product.

FDA and the Federal Trade Commission FTC may also take regulatory actions against manufacturers that make unsubstantiated physical-performance or other claims about their products.

FDA permits dietary supplements to contain only dietary ingredients, such as vitamins, minerals, amino acids, herbs, and other botanicals. It does not permit these products to contain pharmaceutical ingredients, and manufacturers may not promote them to diagnose, treat, cure, or prevent any disease [ ].

For more information about dietary supplement regulation, see the ODS publication, Dietary Supplements: What You Need to Know.

Like all dietary supplements, supplements used to enhance exercise and athletic performance can have side effects and might interact with prescription and over-the-counter medications.

In some cases, the active constituents of botanical or other ingredients promoted as ergogenic aids are unknown or uncharacterized.

Furthermore, many such products contain multiple ingredients that have not been adequately tested in combination with one another. People interested in taking dietary supplements to enhance their exercise and athletic performance should talk with their health care providers about the use of these products.

The Uniformed Services University and the U. Anti-Doping Agency maintain a list of products marketed as dietary supplements that contain stimulants, steroids, hormone-like ingredients, controlled substances, or unapproved drugs and that can have health risks for warfighters and others who take them for bodybuilding or other forms of physical performance [ ].

FDA requires the manufacture of dietary supplements to comply with quality standards that ensure that these products contain only the labeled ingredients and amounts and are free of undeclared substances and unsafe levels of contaminants [ ].

However, FDA notes that products marketed as dietary supplements for bodybuilding are among those most often adulterated with undeclared or deceptively labeled ingredients, such as synthetic anabolic steroids or prescription medications [ ].

As one example, some products sold for bodybuilding are adulterated with selective androgen receptor modulators; these synthetic drugs are designed to mimic the effects of testosterone [ ].

Using such tainted products can cause health problems and lead to disqualification of athletes from competition if a drug test shows that they have consumed prohibited substances, even if they have done so unknowingly.

FDA has warned against the use of any body-building products that claim to contain steroids or steroid-like substances [ ]. It recommends that a user contact their health care provider if they experience symptoms possibly related to these products, especially nausea, weakness, fatigue, fever, abdominal pain, chest pain, shortness of breath, jaundice yellowing of skin or whites of eyes , or brown or discolored urine.

Some dietary-supplement firms have hired third-party certification companies to verify the identity and content of their supplements to enhance exercise and athletic performance, thus providing some extra, independent assurance that the products contain the labeled amounts of ingredients and are free of many banned substances and drugs.

The major companies providing this certification service are NSF nsf. org through its Certified for Sport program, Informed-Choice informed-choice. org , and the Banned Substances Control Group bscg. Some ingredients in dietary supplements used to enhance exercise and athletic performance can interact with certain medications.

For example, intakes of large doses of antioxidant supplements, such as vitamins C and E, during cancer chemotherapy or radiotherapy could reduce the effectiveness of these therapies by inhibiting cellular oxidative damage in cancerous cells [ ]. Ginseng can reduce the anticoagulant effects of the blood thinner warfarin Coumadin or Jantoven [ ].

Iron supplements can reduce the bioavailability of levodopa used to treat Parkinson's disease and levothyroxine Levothyroid, Levoxyl, Synthroid, and others, for hypothyroidism and goiter , so users should take iron supplements at a different time of the day than these two drugs [ , ].

Cimetidine Tagamet HB, used to treat duodenal ulcers can slow the rate of caffeine clearance from the body and thereby increase the risk of adverse effects from caffeine consumption [ ]. Individuals taking dietary supplements and medications on a regular basis should discuss the use of these products with their health care providers.

According to the AND, DoC, and ACSM, sound science supports the use of only a few dietary supplements whose labels claim ergogenic benefits [ 12 ]. These organizations add that the best way to use supplements is as additions to a carefully chosen diet, that dietary supplements rarely have ergogenic benefits when not used in these conditions, and that there is no justification for their use by young athletes.

The National Federation of State High School Associations also expresses strong opposition to the use of supplements to enhance athletic performance by high school students [ 15 ].

The American Academy of Pediatrics adds that performance-enhancing substances do not result in significant improvements in most teenage athletes beyond those that can result from proper nutrition and training basics [ 7 ].

Elite and recreational athletes perform at their best and recover most quickly when they consume a nutritionally adequate diet with sufficient fluids and when they have appropriate physical conditioning and proper training.

For more information about building a healthy dietary pattern, refer to the Dietary Guidelines for Americans [ 10 ] and the U.

Department of Agriculture's MyPlate [ 11 ]. The Dietary Guidelines for Americans describes a healthy dietary pattern as one that:. This fact sheet by the National Institutes of Health NIH Office of Dietary Supplements ODS provides information that should not take the place of medical advice.

We encourage you to talk to your health care providers doctor, registered dietitian, pharmacist, etc. about your interest in, questions about, or use of dietary supplements and what may be best for your overall health. Any mention in this publication of a specific product or service, or recommendation from an organization or professional society, does not represent an endorsement by ODS of that product, service, or expert advice.

Updated: June 2, History of changes to this fact sheet. Dietary Supplements for Exercise and Athletic Performance Fact Sheet for Health Professionals.

Consumer Datos en español Health Professional Other Resources. Table of Contents Introduction Selected Ingredients in Dietary Supplements for Exercise and Athletic Performance Ingredients Banned from Dietary Supplements Regulation of Dietary Supplements to Enhance Exercise and Athletic Performance Safety Considerations Choosing a Sensible Approach to Enhance Exercise and Athletic Performance References Disclaimer.

Antioxidants vitamin C, vitamin E, and coenzyme Q 10 [CoQ 10 ]. Minimize free-radical damage to skeletal muscle, thereby reducing muscle fatigue, inflammation, and soreness.

Several small clinical trials Research findings : Do not directly improve performance; appear to hinder some physiological and physical exercise-induced adaptations.

Increases blood flow and delivery of oxygen and nutrients to skeletal muscle; serves as a substrate for creatine production; increases secretion of human growth hormone to stimulate muscle growth. Limited clinical trials with conflicting results Research findings : Little to no effect on vasodilation, blood flow, or exercise metabolites; little evidence of increases in muscle creatine content.

Dilates blood vessels in exercising muscle, reduces oxygen use, and improves energy production. Limited clinical trials with conflicting results Research findings : Might improve performance and endurance to some degree in time trials and time-to-exhaustion tests among runners, swimmers, rowers, and cyclists; appears to be most effective in recreationally active nonathletes.

No safety concerns reported for short-term use at commonly recommended amounts approximately 2 cups Reported adverse effects : None known. Increases synthesis of carnosine, a dipeptide that buffers changes in muscle pH, thereby reducing muscle fatigue and loss of force production; considerable individual variation in associated muscle carnosine synthesis.

Numerous clinical trials with conflicting results Research findings : Inconsistent effects on performance in competitive events requiring high-intensity effort over a short period, such as team sports; little or no performance benefit in activities lasting more than 10 minutes.

No safety concerns reported for use of 1. Helps stressed and damaged skeletal muscle cells restore their structure and function. Numerous clinical trials with conflicting results Research findings : Might help speed up recovery from exercise of sufficient amount and intensity to induce skeletal muscle damage.

Might increase creatine production, blood nitric oxide levels, or water retention in cells. Limited clinical trials in men with conflicting results Research findings : Potential but modest strength and power-based performance improvements in bodybuilders and cyclists.

Branched-chain amino acids leucine, isoleucine, and valine. Can be metabolized by mitochondria in skeletal muscle to provide energy during exercise.

Limited number of short-term clinical trials Research findings : Little evidence of improved performance in endurance-related aerobic events; possibility of greater gains in muscle mass and strength during training. Blocks activity of the neuromodulator adenosine; reduces perceived pain and exertion.

Numerous clinical trials with mostly consistent results Research findings : Might enhance performance in endurance-type activities e. Dilates blood vessels to increase delivery of oxygen and nutrients to skeletal muscle.

Few clinical trials with conflicting results Research findings : Little research support for use to enhance performance.

10 ways to boost your energy and feel rejuvenated throughout the day

Caffeine does help increase alertness, so having a cup of coffee can help sharpen your mind. But to get the energizing effects of caffeine, you have to use it judiciously.

It can cause insomnia, especially when consumed in large amounts or after 2 p. One of the best hedges against the midafternoon slump is to avoid drinking alcohol at lunch. The sedative effect of alcohol is especially strong at midday. Similarly, avoid a five o'clock cocktail if you want to have energy in the evening.

If you're going to drink, do so in moderation at a time when you don't mind having your energy wind down. What's the only nutrient that has been shown to enhance performance for all but the most demanding endurance activities?

It's not some pricey sports drink. It's water. If your body is short of fluids, one of the first signs is a feeling of fatigue. For more information on the many things you can do to increase your natural energy, order our Special Health Report, Boosting Your Energy.

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No content on this site, regardless of date, should ever be used as a substitute for direct medical advice from your doctor or other qualified clinician. Thanks for visiting.

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Beyond the usual suspects for healthy resolutions. August 30, Surprising ways to get more energy including stress relief and healthy eating Go to the store, and you'll see a multitude of vitamins, herbs, and other supplements touted as energy boosters.

Here are nine tips: 1. Control stress Stress-induced emotions consume huge amounts of energy. Lighten your load One of the main reasons for fatigue is overwork.

Exercise Exercise almost guarantees that you'll sleep more soundly. Avoid smoking You know smoking threatens your health. Restrict your sleep If you think you may be sleep-deprived, try getting less sleep.

Here's how to do it: Avoid napping during the day. The first night, go to bed later than normal and get just four hours of sleep. If you feel that you slept well during that four-hour period, add another 15—30 minutes of sleep the next night.

As long as you're sleeping soundly the entire time you're in bed, slowly keep adding sleep on successive nights. Eat for energy Eating foods with a low glycemic index — whose sugars are absorbed slowly — may help you avoid the lag in energy that typically occurs after eating quickly absorbed sugars or refined starches.

Use caffeine to your advantage Caffeine does help increase alertness, so having a cup of coffee can help sharpen your mind. Limit alcohol One of the best hedges against the midafternoon slump is to avoid drinking alcohol at lunch.

Some research also suggests that limiting your use of electronic devices, like your phone, laptop, or television, before bed could also help increase sleep quality and prevent daytime sleepiness 3 , 4. If you often feel tired throughout the day, you may need more quality sleep.

Try going to bed earlier and reducing screen time before bed. Not only can stress take a serious toll on your physical and mental health, but it has also been closely linked to tiredness and fatigue 5 , 6. Consider what is frequently causing you to feel stressed or drained and ask yourself whether you can remove it from your life.

Potential causes of stress include 7 :. In many cases, it may not be possible to completely remove sources of stress from your life.

However, if you are able to reduce your stress levels , it could help bump up your energy. Strategies to increase your energy levels in the moment include taking some time for yourself to relax, reading, or going for a walk.

You could also try mindfulness or meditation techniques , which may reduce anxiety 8 , 9 , Read this article for more information on finding mental health care.

High levels of stress can make you feel tired and drained. Finding ways to minimize lifestyle-related stress can help keep up your energy levels.

Regular exercise is important for reducing your risk of chronic diseases, including heart disease, type 2 diabetes, and obesity According to one small study, university students who participated in a low intensity running program 3 times per week for 6 weeks experienced significant improvements in fatigue and sleep quality, compared with a control group Another study in employees with high levels of work-related fatigue showed that participating in a 6-week exercise program improved the following factors 15 :.

To incorporate exercise into your day, try getting away from your desk and going for a walk on your lunch break, taking the stairs instead of the elevator, or walking to work or school instead of driving.

If you live a sedentary lifestyle and feel low on energy, participating in regular exercises, like walking, running, or cycling, can boost your energy levels. Smoking can negatively affect multiple health aspects and may increase the risk of numerous chronic conditions Over time, this can reduce the amount of oxygen transported throughout your body, making you feel tired If you regularly smoke, quitting may be associated with many health benefits, including increased energy levels Some people find it helpful to switch cigarettes for a nicotine replacement, like gum, patches, or lozenges They can point you in the direction of the support services that will suit you best.

Smoking can reduce the efficiency of your lungs and make you feel tired. Quitting smoking is great for both your energy levels and your overall health. Drinking alcohol can have a sedative effect and may make you feel drowsy and relaxed However, regularly drinking alcohol before bed can reduce the quality of your sleep 20 , Alcohol can also act as a diuretic, meaning that it increases the production of urine.

Therefore, if you have a few drinks right before bed, it could interrupt your sleep by causing you to wake up in the middle of the night The Centers for Disease Control and Prevention CDC defines moderation as one drink per day for women and two per day for men If you have a hard time limiting your intake of alcohol or would like additional support, consider reaching out to a healthcare professional for more guidance.

This article also provides detailed tips and resources. Alcohol can make you feel drowsy, but it can also interfere with the quality of your sleep. If you drink regularly, limiting the amount of alcohol you consume could help increase your energy levels.

Following a well-rounded diet can not only reduce your risk of several chronic conditions but also significantly affect your energy levels 24 , Choosing whole, nutritious foods can provide your body with the vitamins and minerals it needs to function at its best.

On the other hand, eating lots of processed foods that are high in sugar and fat can negatively affect both your energy levels and your overall health 26 , Additionally, some studies show that skipping meals may be linked to fatigue, anxiety, and poor attention 28 , 29 , This is because severe dietary restrictions can result in a lack of both calories and essential nutrients, such as iron, which could take a toll on your energy levels 31 , Following a healthy diet can benefit both your health and your energy levels.

When you feel tired, it can be easy to reach for a sweet, sugar-filled snack. However, although sugar can give you a short-term energy boost, it also wears off very quickly and can leave you feeling more tired than before.

This is because high sugar foods cause a sharp spike in blood sugar levels, followed by a crash as the body releases a large amount of insulin to transport sugar from the bloodstream to the cells 33 , Eating large amounts of added sugar may also increase your risk of obesity, type 2 diabetes, and heart disease, so limiting your intake of added sugar can benefit both your energy levels and your health 36 , If you want to satisfy your sweet tooth while keeping your energy levels more stable and reducing fatigue, try trading foods high in added sugar for:.

Eating foods high in sugar may lead to chronic diseases, including obesity, type 2 diabetes, and heart disease. Consider minimizing your intake and focusing on eating whole foods instead. Drinking enough water is incredibly important for several aspects of health.

In particular, dehydration can have a huge effect on your brain function, mood, energy levels, and more 38 , For example, one small study found that acute dehydration significantly increased the perception of fatigue and impaired muscular performance in athletes As a general rule, try drinking water whenever you feel thirsty to ensure that you stay hydrated.

Additionally, keep in mind that older adults may not always feel thirsty when they need water. As such, they may need to make a conscious effort to drink more throughout the day to stay hydrated Dehydration can make you feel tired. In fact, social isolation can cause low mood and tiredness, especially as you age Some research even indicates that having stronger social support could be associated with improvements in physical and mental health as you age 43 , 44 , 45 , If you feel tired and in low spirits, it can be helpful to try socializing with friends, joining a club or class, volunteering, or finding a new hobby that gets you out and about.

Getting out of the house and mingling with other people is beneficial for both your energy levels and your health. Try organizing social activities with your friends, volunteering, or starting a new activity by joining a club or class.

Featured articles Ephedra use has been associated with death and serious adverse effects, including nausea, vomiting, psychiatric symptoms such as anxiety and mood change , hypertension, palpitations, stroke, seizures, and heart attack [ , ]. Safety not well studied; no safety concerns reported at up to 3. Some studies show increased muscle protein synthesis when plasma levels of amino acids are raised [ 76 ]. This ground-breaking research showed that we each have unique responses to the food we eat. However, athletes may need almost twice this amount up to 1.
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Quitting smoking is great for both your energy levels and your overall health. Drinking alcohol can have a sedative effect and may make you feel drowsy and relaxed However, regularly drinking alcohol before bed can reduce the quality of your sleep 20 , Alcohol can also act as a diuretic, meaning that it increases the production of urine.

Therefore, if you have a few drinks right before bed, it could interrupt your sleep by causing you to wake up in the middle of the night The Centers for Disease Control and Prevention CDC defines moderation as one drink per day for women and two per day for men If you have a hard time limiting your intake of alcohol or would like additional support, consider reaching out to a healthcare professional for more guidance.

This article also provides detailed tips and resources. Alcohol can make you feel drowsy, but it can also interfere with the quality of your sleep. If you drink regularly, limiting the amount of alcohol you consume could help increase your energy levels. Following a well-rounded diet can not only reduce your risk of several chronic conditions but also significantly affect your energy levels 24 , Choosing whole, nutritious foods can provide your body with the vitamins and minerals it needs to function at its best.

On the other hand, eating lots of processed foods that are high in sugar and fat can negatively affect both your energy levels and your overall health 26 , Additionally, some studies show that skipping meals may be linked to fatigue, anxiety, and poor attention 28 , 29 , This is because severe dietary restrictions can result in a lack of both calories and essential nutrients, such as iron, which could take a toll on your energy levels 31 , Following a healthy diet can benefit both your health and your energy levels.

When you feel tired, it can be easy to reach for a sweet, sugar-filled snack. However, although sugar can give you a short-term energy boost, it also wears off very quickly and can leave you feeling more tired than before. This is because high sugar foods cause a sharp spike in blood sugar levels, followed by a crash as the body releases a large amount of insulin to transport sugar from the bloodstream to the cells 33 , Eating large amounts of added sugar may also increase your risk of obesity, type 2 diabetes, and heart disease, so limiting your intake of added sugar can benefit both your energy levels and your health 36 , If you want to satisfy your sweet tooth while keeping your energy levels more stable and reducing fatigue, try trading foods high in added sugar for:.

Eating foods high in sugar may lead to chronic diseases, including obesity, type 2 diabetes, and heart disease. Consider minimizing your intake and focusing on eating whole foods instead.

Drinking enough water is incredibly important for several aspects of health. In particular, dehydration can have a huge effect on your brain function, mood, energy levels, and more 38 , For example, one small study found that acute dehydration significantly increased the perception of fatigue and impaired muscular performance in athletes As a general rule, try drinking water whenever you feel thirsty to ensure that you stay hydrated.

Additionally, keep in mind that older adults may not always feel thirsty when they need water. As such, they may need to make a conscious effort to drink more throughout the day to stay hydrated Dehydration can make you feel tired. In fact, social isolation can cause low mood and tiredness, especially as you age Some research even indicates that having stronger social support could be associated with improvements in physical and mental health as you age 43 , 44 , 45 , If you feel tired and in low spirits, it can be helpful to try socializing with friends, joining a club or class, volunteering, or finding a new hobby that gets you out and about.

Getting out of the house and mingling with other people is beneficial for both your energy levels and your health. Try organizing social activities with your friends, volunteering, or starting a new activity by joining a club or class.

However, drinking enough water, following a balanced diet, getting enough sleep and exercise, and being sociable can benefit both your energy levels and your overall health. Reach out to a trusted healthcare professional for additional guidance and advice to help increase your energy levels.

Our experts continually monitor the health and wellness space, and we update our articles when new information becomes available. VIEW ALL HISTORY. This article is based on scientific evidence, written by experts and fact checked by experts.

Our team of licensed nutritionists and dietitians strive to be objective, unbiased, honest and to present both sides of the argument. This article contains scientific references. The numbers in the parentheses 1, 2, 3 are clickable links to peer-reviewed scientific papers.

Brain fog is a symptom of another medical condition. Chronic inflammation refers to a response by your immune system that sticks around long after infection or injury.

Learn the common symptoms and…. Inflammation is one way your body fights infection, injury, and disease. Sometimes inflammation can become a painful problem.

Your doctor can perform…. What is oxidative stress, and why does it matter? We explain how this imbalance affects your body and ways to prevent it.

A Quiz for Teens Are You a Workaholic? How Well Do You Sleep? Health Conditions Discover Plan Connect. Nutrition Evidence Based 9 Natural Ways to Boost Your Energy Levels.

Medically reviewed by Kim Rose-Francis RDN, CDCES, LD , Nutrition — By Rachael Ajmera, MS, RD and Helen West, RD — Updated on May 9, Get more sleep. Reduce stress. Move more. 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. 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.

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