As you know, the ability to increase your energy is within your power by the way you fuel your body, the activities you engage in, and the care you take for your body and your mind.
In my previous article tips to increase energy, I shared on diet, hydration, alcohol, caffeine, sugar, and other behavioral changes that are correlated to energy or lack thereof. Now, let’s talk about foods and supplements that can help energize you.
Magnesium deficiency is very common and presents with muscle weakness and fatigue. A diet low in minerals or too many antibiotics and diuretics can cause this condition.
You can find magnesium in fish, leafy greens – especially spinach, avocado, nuts, seeds, legumes, bananas, whole grains, and delicious dark chocolate.
Iron is essential because it helps transport oxygen throughout your body and plays a role in metabolism as a component of some proteins and enzymes. More females are iron-deficient due to heavy periods.
You can get iron from red and organ meats, beans, spirulina, spinach, green peas, cashews and almonds, sesame and pumpkin seeds, quinoa, dandelion greens, coconut, blackstrap molasses, whole grains, and dried apricots and raises without added sugar.
These are some good iron supplements: New Chapter Iron Supplement (Iron Food Complex with Organic Whole Food Ingredients + Promotes Healthy Iron Levels + Non-Constipating + Non-GMO + Gluten-Free); Ancestral Supplements Grass Fed Beef Liver (Desiccated) (Natural Iron, Vitamin A, B12).
B vitamins are a group of eight essential nutrients that play roles in many organs and bodily systems. Many of the B vitamins are required for energy and blood cell production, and the metabolism of macronutrients. One side-effect of having low levels of B vitamins is fatigue.
You can find B vitamins in whole grains, eggs, organ meats, pork, poultry, trout, mussels, tuna, salmon, oatmeal, yogurt and milk, mushrooms, almonds, sunflower seeds, avocados, acorn squash, black beans, chickpeas, potatoes, dark green leafy vegetables, papaya, seeds, and nuts.
The following are some good vitamin B supplements: New Chapter Vitamin B Complex (Coenzyme B Food Complex with Vitamin B12 + Vitamin B6 + Biotin + Organic Non-GMO Ingredients), Organic Vitamin B Complex by MaryRuth (Hair Skin Nails Energy – Methyl B12 – Folate – Biotin – Niacin – Liquid Sublingual Supplement – Vitamins B3, 6, 7, 9, 12 – Vegan Non-GMO Tart Cherry).
ALA – Alpha Lipoic Acid
ALA is present within mitochondria, the powerhouses of the cells. It is crucial for digestion, absorption, and the creation of energy. It helps enzymes turn nutrients into energy and also has antioxidant properties.
ALA is found in vegetable oils and nuts (especially walnuts), flax seeds and flaxseed oil, leafy vegetables, and some animal fat, especially in grass-fed animals.
The following are some good Alpha Lipoic Acid supplements: Superior Labs Alpha Lipoic Acid (Pure NonGMO ALA 600mg 120 Vegetable Caps – Zero Additives or Fillers – to Support Energy, Healthy Blood Sugar, Nerve Health, Tingling Feet, Hands, Limbs), Simply Nature’s Pure Alpha Lipoic Acid (600mg 120 veggie capsules RLA R-LA R-Lipoic S-Lipoic Better Bioavailability with Thioctic Acid).
Carnitine helps transport long-chain fatty acids into the mitochondria to be oxidized and produce energy. It is used to boost exercise performance, improving cognition and depression, and even accelerate fat loss.
Food sources rich in L-carnitine are animal products such as meat, poultry, fish, and milk. Redder meats tend to have higher levels of L-carnitine.
The following are some good Carnitine supplements: GlycoTrax™ by Vitamonk (High Absorption GPLC Supplement – Glycine Propionyl-L-Carnitine Capsules No Artificial Fillers – Supplements to Support Healthy Blood Flow), Acetyl L Carnitine by Jacked Factory (Supplement for Energy, Body Recomposition, Memory & Focus – Zero Fillers – Non-GMO Veggie Pills).
Vitamin C is required for the biosynthesis of collagen and L-carnitine, and it’s involved in protein metabolism and the maintenance of cartilage, bones, and teeth. Vitamin C plays an important role in immune function and is a powerful antioxidant, which limits the damaging effects of free radicals and helps prevent or delay the development of cardiovascular disease and cancer. It improves the absorption of nonheme iron (iron present in plant-based foods), which is essential for energy.
The following are among the richest sources of vitamin C: guava, red pepper, hot green chili pepper, acai berry, tomatoes, orange, strawberry, papaya, pink grapefruit, broccoli, pineapple, potato, Brussel sprouts, mango, kiwi, and goji berries.
TruC by Smarter Vitamins (Raw Whole Food Vitamin C- 100% Berry-Sourced & Natural from Organic & Non-GMO Berries, Antioxidants, Bioflavonoids & Polyphenols, Vegan, Immune Support), Nordic Naturals Vitamin C Gummies (Chewable Vitamin C Gummy Provides Immune System Support and Antioxidant Protection for Children and Adults).
MCTs – Medium-Chain Triglycerides
MCTs have a shorter chemical structure than other fats and are quickly absorbed and metabolized. After digestion, they travel to the liver where they are immediately used for energy. MCTs also promote weight loss by helping to keep you satiated longer, use fat for energy, and burn more calories. They fight yeast and bacterial growth, help control blood sugar levels, and have a positive effect on people with autism, Alzheimer’s disease, and dementia.
Medium-chain triglycerides can be found in coconut oil. In order to get full benefits, get one of these pure MCT oils: Nutiva Organic MCT Oil (Organic – supports improved cognitive functioning and increase your body’s metabolic rate), Sports Research Organic MCT Oil (derived from ONLY Coconut | Non-GMO Project Verified & Vegan).
Your body functions at its best when you exercise and rest properly. In order to increase your energy levels and maximize your performance, give it the nutrients it needs. The supplements and foods mentioned above can really make a difference.
To a Fitter Healthier You,
The Fitness Wellness Mentor