When you’re leading a busy lifestyle, there are bound to be times when you feel tired out. Your first reaction might be to reach for a strong coffee, energy drink or sugary snack – but these quick fixes will only create a spike and crash effect, often leaving you feeling more tired than before.
In general, the more natural options are the best options to try out first. It's time to find an all-day energiser to get you through the day.
So what are the best natural energy boosters? Here are our favourites:
Chia Seeds
These little seeds may seem like a fad food – and their popularity certainly has dramatically increased over the past couple of years – but their benefits have been known in South America for centuries. Some reports say they may even have been used by ancient Mayans before they went into battle.
Chia seeds are excellent energy source and they're packed with omega-3 and omega-6. These essential fatty acids can help to combat fatigue and inflammation in the body. Plus, they help regulate your glands, so that you're less likely to feel sluggish.
They're a natural source of protein and fibre, which means the energy they provide is regulated by the body and you can be confident you won’t have a sugar slump an hour after enjoying them.
Chia seeds have a mild, nutty flavour, which goes well with many dishes. A popular way to get your chia fix in the morning is by soaking the seeds in almond milk to make chia pudding as a substitute for overnight oats. You can also sprinkle them in granola, or on top of apples spread with peanut butter.
Peppermint
It may make you think of chewing gum, but peppermint is a great natural energy source as it encourages an increase of oxygen to the brain. This, in turn, can fire up your brain cells and make them alert, helping you to feel fresh and awake.
Even just the smell of peppermint oil can give you these great benefits. Try dabbing a little on your temples and feel the effects!
You might be wondering what the best way is to eat peppermint, as it's probably not one that usually appears on your shopping list, but it's actually easier than you might think. For a simple pick-me-up, keep bags of peppermint tea handy to brew when your energy is low.
You can also blend mint into yoghurt to make a tangy dip or sauce — perfect for dipping carrots, crisps or peppers into. Mint is incredibly easy to grow indoors and outside, even for the least green-fingered of people. Having a pot of the fresh plant handy in the kitchen is a great way to maximise the energy-giving benefits of mint.
B Vitamins
These water-soluble vitamins are great for energy as they support your thyroid as well as maintaining healthy blood cells. Your body doesn't store B vitamins in the body, so it's essential that you stay topped up with them through what you eat.
Good sources of B vitamins include wholegrains, legumes, meat, and dairy products, but you can also take a supplement if you're worried that you might not get enough through your diet. For those who don't eat meat or animal products, a vitamin B12 supplement is often a good idea.
If you're concerned about your energy levels, ensuring you get enough B vitamins is a key step to identifying the issue.
Green Tea
Green tea is a great way to get a natural boost of caffeine and energy. It's full of antioxidants, which help you to fight harmful toxins in the body and have anti-ageing properties — perhaps helping you to look less tired too.
Though it can be tempting to get products labelled as flavoured green tea or iced green tea, these are often far from natural energy boosters. Artificial flavourings and added sugar may seem appealing as you get used to the plain taste of green tea, but they'll hamper the benefits and may risk a sugar spike and crash.
As always, nothing beats the real and natural source, so grab some green tea bags and get brewing for that extra boost.
Rooibos Tea
If you want to branch out from green tea, rooibos is also a great energy source. It's packed with aspalathin, which helps to regulate your adrenal hormones. This, in turn, helps to boost your energy levels whilst reducing stress, which makes it a great option for anyone that finds too much caffeine makes them feel a little anxious or jittery.
Co-Enzyme 10
This may sound like something complicated to look out for, but don’t worry, it's in lots of different foods and is a great natural energy booster. This vitamin-like substance is completely natural and is produced within the body as well as existing in food.
It's found in sardines, beef and peanuts, or for a more convenient option you could try a co-enzyme 10 supplement.
Co-Enzyme 10 helps to maintain and grow cells in the body, especially in the heart and muscles. In addition, it's an antioxidant, so it helps the body fight off harmful substances.
Take Home Message
If tiredness is taking over and sleep isn't an issue, it's always worth thinking about your diet and making some changes. It's pretty easy to add a cup of green or rooibos tea to your daily intake, or a little bit of meat or a supplement. Boosting your energy in a natural way will leaving you feeling healthier in the long term, meaning that you can ditch the sugary substitutes for good.
Our articles should be used for informational and educational purposes only and are not intended to be taken as medical advice. If you're concerned, consult a health professional before taking dietary supplements or introducing any major changes to your diet.
Alice Pearson is a UKVRN Registered Associate Nutritionist and UK Anti‐Doping accredited advisor, having obtained a Bachelor’s of Science in Nutrition and a Master’s of Science in Sport Nutrition. She has a specialist interest in the use of sports supplements for improving health, fitness, and sport performance.
Alice has experience working with both amateur and elite athletes, including providing nutritional support to Tranmere Rovers FC and Newcastle Falcons Rugby Club. Her nutritional guidance is always supported by evidence‐based research, which she keeps up to date through continuing professional development and independent learning.
In her spare time, Alice loves travelling, hitting the gym, and getting stuck into a good book. Find out more about Alice's story here.
