Energy and Vitality

Lack of energy, feeling tired or ‘drained’ are some of the most common reasons for seeking advice on nutrition and supplements.  Many things can contribute to lack of energy, so it's useful to try to work out which of these could be contributing to the problem in order to really help yourself – tackling the cause is always better than treating the symptoms!  Causes can ...Read more include:

•    Overwork, lack of relaxation or ‘down time’
•    Chronic stress or worry, whether from work or home life
•    Lack of sleep, poor quality of sleep or “burning the candle at both ends”
•    Poor diet: lack of whole foods especially vegetables, eating lots of processed or sugar-laden foods, or ‘blood sugar imbalances’ can be to blame.
•    Nutritional deficiencies.  Iron deficiency is common: ask your doctor to test your iron levels if you think this could be the case.  Lack of B vitamins or magnesium are also common factors, but virtually any nutritional deficiency can have an impact.
•    Chronic use of stimulants such as caffeine, excess alcohol consumption or use of recreational drugs.
•    Certain medications (however do not stop your medications unless on the advice of your doctor).
•    Thyroid imbalances
•    Other hormonal imbalances or changes, particularly around the time of menopause in women

Please note that any problems with chronic tiredness or lack of energy without an obvious cause should always be referred to your doctor.  If you have already done this and there is still no cause identified, or you would just like to try one or more supplements, the following may be helpful:

•    A good multivitamin and mineral supplement.  This would always be a good 'first choice', to try to correct any nutritional deficiencies.  Most good multivitamins supply a good quantity of the B vitamins which are especially important for energy production.  For further multivitamin and mineral options, see the separate category here.
•    If you do not want to take a complete multivitamin and mineral supplement, a B Complex can be helpful (for the reason above).  If you have been under stress, look for one that has a good quantity of vitamin B5 in particular.
•    'Superfood' powders can be another good alternative to a multivitamin, providing a 'wholefood' easily-absorbed form of concentrated nutrients.  They may be particularly beneficial if your diet is lacking in whole foods and green vegetables, or if you have any problems with digestion or absorption of nutrients from foods.
•    Magnesium is also necessary for energy production.  There may be some in your multivitamin and mineral, but magnesium is best absorbed and usually found in higher amounts in a separate supplement.  See further options for magnesium supplementation here.  
•    If a test has shown that you are low in iron, a separate iron supplement is an obvious choice.  Gentle iron supplements are available that are well absorbed and non-constipating (a common problem with 'ferrous sulphate' iron).
•    Co Enzyme Q10 is a popular option – another nutrient that is essential for energy production in the cells.
•    D-Ribose is part of the body's 'energy molecule' known as ATP.  A D-Ribose supplement may be chosen by people suffering from chronic lack of energy.  It is best taken as a powder as a guideline dose is about 5 grams per day.  It has a pleasant sweet taste.
•    Siberian ginseng (Eleutherococcus senticosus) can be useful – rather than being stimulating or giving a burst of energy, it may be helpful for maintaining energy and stamina, particularly through stressful times, or as a tonic for anyone recovering from illness.  Korean ginseng is another popular choice but may be a bit too stimulating for some people.
•    For a burst of energy – and as a better alternative to coffee – Guarana can be helpful (but it does contain some caffeine).