However, research does not indicate that B increases sports performance or endurance in people who have no deficiency. Asking a doctor about a potential deficiency and maintaining good levels of vitamin B may help a person treat low energy that is due to a deficiency. Creatine is an amino acid that occurs mostly in red meat and seafood.
Creatine supplementation increases creatine stores in the muscles and can help improve performance during exercise. A review in the Journal of the International Society of Sports Nutrition found that creatine was effective in improving performance in high intensity exercise, as well as:.
The study authors also found that both long and short term supplementation is safe and well-tolerated for healthy people of all ages. It is important to note that some of the researchers received funding from or had affiliations with supplement manufacturers. A deficiency in iron can lead to a lack of energy and fatigue. People who have a higher risk of iron deficiency include those who:. One study looked at unexplained fatigue in menstruating women. The participants who supplemented with iron over 12 weeks had a Those in the placebo group had a decrease of just Eating iron-rich foods with vitamin C can increase absorption , so people should be sure to consume enough fruits and vegetables, especially citrus fruits and leafy greens.
L-theanine is a naturally occurring amino acid in tea. Combining L-theanine with caffeine may help increase energy and cognitive performance. A small study looked at the effects of L-theanine and L-theanine with caffeine on attention levels in 20 healthy males. The researchers found that high doses of L-theanine with caffeine improved attention levels the most. Another study from found that a combination of 97 mg of L-theanine and 40 mg of caffeine improved cognitive performance in young adults.
The participants reported feeling less tired with increased alertness. Vitamins and supplements can cause mild side effects in some people. A good place to start is to talk with your human resources officer.
Psychological issues and fatigue Studies suggest that between 50 and 80 per cent of fatigue cases are mainly due to psychological factors. Reduce stress — Stress uses up a lot of energy. Try to introduce relaxing activities into your day. This could be working out at the gym, or a gentler option such as meditation, yoga, listening to music, reading or spending time with friends. Whatever relaxes you will improve your energy. Assess your lifestyle — for example, are you putting yourself under unnecessary stress?
Are there ongoing problems in your life that may be causing prolonged anxiety or depression? It may help to seek professional counselling to work out family, career or personal issues. Learn to do nothing — one of the drawbacks of modern life is the pressure to drive ourselves to bigger and better heights. A hectic lifestyle is exhausting. Try to carve out a few more hours in your week to simply relax and hang out. Laughter is one of the best energy boosters around.
How to cope with the mid-afternoon energy slump Most people feel drowsy after lunch. Prevention may be impossible, but there are ways to reduce the severity of the slump, including: Incorporate as many of the above fatigue-fighting suggestions as you can into your lifestyle.
A fit, healthy and well-rested body is less prone to severe drowsiness in the afternoon. Eat a combination of protein and carbohydrates for lunch, for example a tuna sandwich. Carbohydrates provide glucose for energy. Protein helps keep your mind attentive and alert.
Get moving. A brisk walk or even 10 minutes of stretching at your desk improves blood flow and boosts energy. Where to get help Your doctor.
Fruit and vegetables are good sources of vitamins, minerals and fibre — essential nutrients that your body needs to work properly. Try to incorporate at least 5 portions of a variety of fruit and veg into your daily diet.
They can be fresh, frozen, canned, dried or juiced. Starchy carbohydrates are an important part of a healthy diet. They're a good source of energy and the main source of a range of essential nutrients. Starchy carbohydrates include:. Where possible, go for wholegrain or wholemeal varieties, as these are also higher in fibre and will keep you fuller for longer. Read more about healthy starchy foods and carbohydrates.
Being low in iron can lead to iron-deficiency anaemia, which can make you feel tired and run down. Teen girls and young women are especially at risk because they lose iron in their menstrual blood during their periods. While red meat, green vegetables and fortified foods such as breakfast cereals are good sources of iron, the important thing is to eat a range of foods to get enough iron.
Make sure you stay hydrated by drinking plenty of fluids — the government recommends 6 to 8 glasses every day. This is in addition to the fluid we get from the food we eat. Foods with a low glycemic index include whole grains, high-fiber vegetables, nuts, and healthy oils such as olive oil. In general, high-carbohydrate foods have the highest glycemic indexes. Proteins and fats have glycemic indexes that are close to zero. 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. As a service to our readers, Harvard Health Publishing provides access to our library of archived content.
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