How to increase energy levels via the diet?

Last updated: July 26th, 2024

February 23rd, 2023

Maintaining high energy levels is crucial to effectively tackle daily tasks. While lifestyle habits like regular physical activity and good sleep patterns play a vital role, different foods might also impact energy levels. Read more in this article!

Foods-for-energy

How to maintain daily energy?

To tackle daily tasks at work or at home it is best to be fully energized. Lifestyle habits influence the daily energy levels. Aside from looking after physical activity and sleep pattern, the diet can also largly influence how energised we feel.

In this article, we will dive in the 4 best natural compounds to boost overall daily energy!

B Vitamins for energy

B vitamins are crucial for maintaining energy levels as they play a key role in converting the food we eat into usable energy. Specifically, B vitamins like B1 (thiamine), B2 (riboflavin), B3 (niacin), B5 (pantothenic acid), B6, B7 (biotin), B9 (folate), and B12 are involved in various metabolic processes that help the body produce ATP (adenosine triphosphate), the primary energy carrier in cells. Adequate intake of these vitamins ensures that the body efficiently metabolizes carbohydrates, fats, and proteins, supporting overall vitality and reducing fatigue (1).

Nitrates against fatigue

Nitrate-rich foods, such as beets, spinach, and arugula, are beneficial for energy levels due to their ability to enhance blood flow and improve oxygen delivery throughout the body. When consumed, nitrates are converted into nitric oxide, a molecule that helps relax and widen blood vessels, thereby increasing blood flow. This improved circulation supports more efficient delivery of oxygen and nutrients to muscles and tissues, enhancing physical performance and reducing fatigue. Incorporating nitrate-rich foods or supplements into the diet can thus help sustain energy levels, particularly during exercise and physical activities (2).

Hesperidin for energy boost

Hesperidin is a polyphenol abundantly present in citrus fruits, like oranges. Once ingested, hesperidin is converted into hesperetin by bacteria in the intestines. Hesperetin is then absorbed into the blood and transported to different parts of the body. Hesperidin increases the availability of nitric oxide, leading to increased blood flow to tissues and consequently to a higher supply of oxygen and nutrients to the body cells (3).

These characteristics make hesperidin most suitable to enhance recovery after physical activity, optimize the oxygen and nutrient supply to the muscles. That’s why hesperididin is often a great addition to energy or sports supplements.

Ashwagandha root against inflammation

Ashwagandha, also known as Withania somnifera, is a traditional herb from India. Ashwagandha is an apoptogenic herb, meaning that it helps the body’s response to stress. Due to its diverse composition of phytochemicals, Ashwagandha root extract has been researched for many biological implications. Fore example, it could reduce inflammation and boost the protection against infections (4).

Conclusion

In conclusion, there are several natural compounds that can help boost energy levels without resorting to caffeine or other instant energy boosters. B Vitamins, nitrate, hesperidin, and Ashwagandha root are all natural compounds that can help optimize the processes in the body, increase blood flow, reduce oxidative stress, and improve mitochondrial function. Incorporating these actives into the diet, alongside with maintaining good sleep patterns and engaging in regular physical activity, can help you maintain high energy levels and perform well throughout the day.

Want to know more about nutrients that help your mitochondrial health? Read about it here!