How Can I Get More Energy? (7 Most Effective Tips)

Updated on February 5, 2024
 by — reviewed by Jason Williams, PhD (Contributor: George Collins / Editor: Yoko Hill)
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How can I get more energy?

Feeling tired and sluggish throughout the day can be a total buzzkill. We all want more energy to power through our daily tasks and enjoy life to the fullest.

Luckily, there are some proven, factual ways to increase your energy levels naturally to fight tiredness!

From getting enough sleep to fueling your body with balanced nutrition and supplementation, this article will provide you with practical tips to boost your energy and live with vitality. 

So, let’s dive in and uncover the secrets to getting the energy you need to thrive.

Understanding the Concept of Energy

In the context of the human body, the concept of energy plays a crucial role in supporting various metabolic processes and enabling us to perform physical activities.

Energy is the fuel that our body requires to carry out its normal functions and sustain life.

The primary sources of energy for the human body are nutrients found in the food we consume.

These nutrients, such as carbohydrates, fats, and proteins, contain chemical bonds that trap energy. When we eat, our body breaks down these nutrient molecules through digestion, releasing this energy.

One unit of measurement commonly used to quantify energy is calories.

Calories represent the amount of energy required to raise the temperature of one gram of water by one degree Celsius. In terms of food, calories indicate the potential energy content that can be extracted from a particular nutrient.

Once the energy is released from the nutrients, it is used by our body for various metabolic processes. These processes take place in all cells, including muscle cells, and are vital for the proper functioning of our organs and systems.

One key molecule involved in supplying energy to cells is adenosine triphosphate (ATP), which is generated from carbohydrates, fats, and proteins.

Physical activity is an essential aspect of energy utilization in our body.

When we engage in activities like running, biking, swimming, skiing, or rowing, our muscles require a continuous supply of energy to perform effectively. The body taps into its energy stores, converting them into ATP to meet the increased demand during exercise.

On the other hand, rest and recovery are equally important for maintaining optimal levels of energy. Adequate rest allows our body to replenish its energy stores and recharge for future activities.

Failing to provide sufficient rest can lead to exhaustion and compromise overall performance.

Understanding the concept of energy in the human body is crucial for making informed dietary choices and maintaining a healthy lifestyle.

Factors Affecting Energy Levels

Energy levels play a crucial role in our overall well-being and daily performance. Various factors can influence our energy levels, and understanding these factors is essential for maintaining a healthy lifestyle.

Here are some key factors that influence our energy levels: 

  • Sleep: Adequate and quality sleep is one of the primary factors that influence our energy levels. Lack of sleep can lead to fatigue, decreased cognitive function, and reduced productivity. To ensure optimal energy levels, it is recommended to establish a consistent sleep schedule and create a sleep-friendly environment free from distractions.
  • Diet: The food we consume directly impacts our energy levels. Eating nutrient-rich foods, such as fruits, vegetables, whole grains, and lean proteins, provides the body with essential vitamins, minerals, and macronutrients needed for sustained energy. Avoiding sugary and processed foods can prevent energy crashes and promote stable energy levels throughout the day.
  • Exercise: Regular physical activity has been shown to boost energy levels and improve overall health. Engaging in aerobic activities, strength training, and flexibility exercises enhances cardiovascular function, releases endorphins, and increases energy production in the body. Incorporating exercise into your daily routine can significantly contribute to sustained energy levels.
  • Stress: Chronic stress can quickly drain energy reserves and impact overall well-being. Developing effective stress management techniques, such as meditation, deep breathing exercises, and engaging in activities that promote relaxation, can help reduce stress levels and conserve energy.
  • Hydration: Staying hydrated is fundamental for maintaining optimal energy levels. Dehydration can cause fatigue and decrease cognitive performance. It is recommended to drink an adequate amount of water throughout the day to prevent energy dips. Avoid excessive consumption of caffeine and alcohol, as they can dehydrate the body.
  • Medical Conditions: Certain medical conditions, such as thyroid disorders, anemia, and chronic fatigue syndrome, can significantly affect energy levels. If you experience persistent fatigue or low energy despite practicing healthy habits, it is crucial to consult a healthcare professional for an accurate diagnosis and appropriate treatment options.

Practical Ways to Boost Energy

In today’s fast-paced world, many people struggle with low energy levels. Whether you’re a busy professional, a student, or just someone trying to keep up with daily demands, finding ways to boost your energy can greatly improve your overall well-being.

By incorporating certain practices into your lifestyle, you can increase your energy levels and feel more productive throughout the day.

Here are 7 practical ways to boost your energy levels and beat fatigue:

  1. Engage in regular exercise: Physical activity is a powerful energy booster. Incorporating regular exercise into your routine can increase blood flow and oxygen levels, resulting in a natural energy boost. Aim for at least 30 minutes of moderate-intensity exercise, such as brisk walking or jogging, most days of the week.
  2. Fuel your body with balanced meals: Proper nutrition plays a vital role in sustaining energy levels. Opt for a well-balanced diet that includes a variety of fruits, vegetables, whole grains, lean proteins, and healthy fats. Avoid processed foods and sugary snacks that can cause energy crashes.
  3. Stay hydrated: Dehydration can contribute to fatigue and low energy levels. Make sure to drink enough water throughout the day to stay properly hydrated. Carry a reusable water bottle with you and sip water regularly, especially during physical activity or when exposed to hot weather.
  4. Manage stress effectively: Chronic stress can drain your energy. Find healthy ways to manage stress, such as practicing relaxation techniques like deep breathing, meditation, or yoga. Engaging in hobbies, spending time with loved ones, or seeking professional help can also help reduce stress and boost energy levels.
  5. Get adequate sleep: Sleep is crucial for restoring energy levels and maintaining overall well-being. Aim for 7-9 hours of quality sleep each night. Create a relaxing bedtime routine, limit exposure to electronic devices before sleep, and ensure your sleep environment is comfortable and conducive to restful sleep.
  6. Take short breaks and move around: Sitting for long periods can lead to fatigue and decreased energy. Take short breaks every hour to stretch, walk around, or do some light exercises. This will help improve circulation and increase alertness.
  7. Consider natural energy boosters: If you need an extra energy kick, consider natural supplements like green tea, ginseng, or vitamin B12. However, it’s important to consult with a healthcare professional before starting any new supplements.

By implementing these practical tips into your daily routine, you can significantly boost your energy levels and improve your overall quality of life.

Remember, small changes can make a big difference. Prioritize self-care and embrace a healthy lifestyle for sustained energy and vitality!

Supplements to Boost Energy Levels

When it comes to staying energized and focused, many individuals are turning to supplements to give them a much-needed boost.

Whether you’re a student seeking to enhance your cognitive abilities, an athlete aiming for peak performance, or someone working night shifts in need of sustained focus, these supplements offer potential benefits.

Here are the best nootropics to beat fatigue and boost your energy levels:

  1. Vyvamind: Vyvamind is a nootropic formula designed to provide an excellent energy boost for high performance. Its key ingredients include caffeine, anhydrous, and citicoline. Caffeine offers a quick, but short-term energy boost, while citicoline supports brain energy levels, sustained attention, and motivation. Vyvamind combines the precise doses of caffeine and L-Theanine found in clinical studies to enhance mental energy, focus, and processing speeds.(1) It aims to eliminate side effects commonly associated with caffeine and promote a calm mind.
  2. NooCubeNooCube Brain Productivity is another supplement that targets cognitive clarity and energy. It contains a blend of ingredients known for their potential benefits to brain function. With 30 servings per bottle and a recommended intake of 2 capsules daily, NooCube offers a convenient way to support brain energy and motivation. While the specific ingredients in NooCube are not mentioned in the provided data, it claims to provide the necessary brain energy required for further motivation.
  3. Mind Lab Pro: Mind Lab Pro is a nootropic supplement designed to optimize brain performance. While not specifically mentioned in the online data, it is worth considering for its potential benefits in boosting energy levels. Mind Lab Pro’s formula is known for including a wide range of ingredients targeting various aspects of cognitive function, such as memory, focus, and mental clarity.
  4. CiticolineCiticoline is a chemical compound that has been shown to improve concentration. It is a common ingredient found in several nootropic supplements, including Vyvamind. Citicoline(2) supports brain energy levels, helping to sustain attention and motivation. If you’re seeking a supplement solely focused on enhancing concentration, citicoline-based products may be worth exploring.

In conclusion, supplements such as Vyvamind, Noocube, Mind Lab Pro, and Citicoline offer viable options for individuals seeking to enhance their energy levels and cognitive function.

These supplements are formulated with a range of ingredients known for their ability to promote alertness, improve focus, and support overall brain health.

Whether you are looking for a sustained energy release or a comprehensive cognitive boost, these supplements have the potential to make a positive impact on your energy levels and mental clarity.

Conclusion: How To Boost Your Energy Levels

In conclusion, boosting energy levels is essential for optimum productivity and overall well-being.

While there are natural methods that can help increase energy, there is also a faster and easier way — through the use of scientifically-backed nootropics. These supplements are formulated with ingredients that have been proven to enhance energy and vitality!

So, whether you choose to incorporate natural methods or try out effective supplements, remember that prioritizing your energy levels is key to living a vibrant and active life.


Sources, Studies, and Scientific Research
  1. Anas Sohail, Anas et al. “The Cognitive-Enhancing Outcomes of Caffeine and L-theanine: A Systematic Review.” Cureus vol. 13,12 e20828. 30 Dec. 2021, doi:10.7759/cureus.20828 
  2. Gareri, Pietro et al. “The role of citicoline in cognitive impairment: pharmacological characteristics, possible advantages, and doubts for an old drug with new perspectives.” Clinical interventions in aging vol. 10 1421-9. 3 Sep. 2015, doi:10.2147/CIA.S87886 
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