Struggling from fatigue and low energy can throw off your entire day—which can turn into weeks and eventually months. And next thing you know, your chronic fatigue feels normal, and you may be left feeling like there’s no way to improve your energy besides a third cup of coffee.
For the past ten years, we’ve worked with clients with chronic fatigue who felt like getting better energy was impossible. I’m happy to report that it’s not impossible, and there are many things you can do to improve energy levels naturally.
In this article, we’re diving into the top supplements, superfoods, and strategies for better energy.
Supplements and Superfoods for Better Energy
The easiest strategies for better energy are incorporating healthy foods into your diet. Whether you opt for a powder or the whole food—make sure your getting these top superfoods in.
Spirulina, a blue-green algae that can grow in both salt and fresh water, is one of the most popular greens for boosting energy and overall wellness. With tons of vitamins (beta-carotene and B vitamins, to name a few) and critical minerals like iron, magnesium, potassium, and manganese, spirulina is a must-have superfood for natural energy.
To add spirulina to your daily routine, look for a greens powder for an easy addition to any smoothie. If you’re lucky enough to find a greens powder that tastes good, add it straight to water.
Wheatgrass is another superfood packed with the best vitamins and nutrients for energy.
A daily dose of wheatgrass will hook your body up with some much-needed iron, calcium, magnesium, amino acids, and chlorophyll—in addition to vitamins A, C, E, K, and B complex.
For all-natural, lasting energy, juice wheatgrass in the morning or add it to smoothies/salads. If you find a yummy greens powder with wheatgrass, well, you’ve hit the jackpot.
I know Popeye already told you this, but spinach is one of the best superfoods for energy. Loaded with antioxidants and nutrients, spinach helps boost energy levels and mood.
Spinach is also chock full of vitamin B9, which turns into folic acid and is good for converting fat and carbs into protein and energy. Meaning, spinach can help boost energy and support healthy weight loss. Win-win.
To get your daily dose of spinach, consider adding it to your morning green smoothie or making a delicious salad or soup. I even love to chop up a bunch and sneak it in pasta sauce—a mom’s favorite trick to getting her kids to eat greens.
Known as the father of foods, alfalfa is overflowing with powerful minerals and nutrients, including iron, calcium, magnesium, potassium, phosphorus, and silicone.
It’s also an excellent source of essential amino acids and vitamins C, E, and K—a.k.a, the best stuff for natural energy that lasts.
Besides alfalfa being a powerhouse when it comes to nutrients, it’s also easily absorbed and assimilated in the body, meaning you’ll get what you came for. The superfood has a long history of being used for digestive complaints and disorders. When digestion is slow, your body uses extra energy towards digestion when it could be put towards brain power or working out.
Incorporating alfalfa into salads or smoothies via green powder will give your body the nutrients it needs to function at its optimal state.
If you’ve been reading the blog lately, you know that we are totally obsessed with mushrooms’ medicinal properties. These adaptogens help balance hormones and support healthy energy levels. In fact, mushrooms like lions mane and ashwagandha are some of the best alternatives to caffeine and coffee.
If you’re not huge on sauteed or baked mushrooms, look for a supplement powder with a mixture of some of the best energy-supporting mushrooms. Reishi, lions mane, chaga, shiitake, maitake, and ashwagandha are the best for supporting optimal brain health and overall wellness.
Avocados are a stellar source of B vitamins, including folate and B12, which play a significant role in supporting healthy energy levels. The yummy green fruit is also a fabulous source of monounsaturated fats and fiber, which aid in proper brain function.
Nature’s candy definitely makes the list as some of the best superfoods for energy. Think strawberries, blackberries, raspberries, and wild blueberries.
Berries are packed with antioxidants for cellular support and anti-aging. They also have a great amount of fiber which is necessary for digestive health. Oh, and of course, I can’t forget to mention how rich berries are in vitamin C. A strong immune system fosters strong energy levels.
Make a fruit salad, add frozen berries to smoothies, or make a delicious natures cereal with berries and blend one frozen and one regular banana for mylk.
Small, cold-water fish
Fish like salmon, sardines, and mackerel are fabulous sources of protein, omega-3 fatty acids, and DHA, a.k.a. Some of the best brain and energy-boosting nutrients. Omega-3’s also support better sleep, which is critical if you want to have energy the next day.
Add these small cold-water fish to salads or serve with mixed steam veggies for a healthy, energy-supporting meal. You can also make these tasty salmon cakes for a fun treat.
Maca root powder is a highly nutritious and perfect superfood for natural energy. Maca is a great source of fiber, copper, iron, potassium, manganese, vitamins C and B6. Studies show that maca can enhance mood, and it has also been shown to reduce anxiety and symptoms of depression.
Maca root is also extremely popular among athletes because of its ability to boost energy, increase strength, and improve exercise endurance and performance (1).
Even more, maca may improve brain function, learning, and memory.
Add maca powder to smoothies, tea, and coffee for a rich caramel-like taste.
Dried goji berries or a superfood powder with goji berries is a great choice to help with energy levels. One study found that people who drank goji berry juice reported improved energy, mood, ability to focus, enhanced athletic performance, mental acuity, and digestive health.
Strategies for Better Energy
Essential Oils for Energy
Essential oils are a part of my daily routine for improving energy naturally. Oils are a natural way to get your day started on the right foot or to get over that dreaded afternoon slump.
The aromatic use of oils for energy has been used for centuries, and it is one of our family’s favorite ways to get a natural energy boost when we’re feeling a little on the tired side.
My go-to morning energizing combo is a couple of drops of peppermint oil and wild orange oil in the difference. The mix of citrus and mint is an immediate brain and body boost that puts me in a good mood and makes me feel like I can get anything done.
My go-to for a midday energy boost is rosemary or frankincense to help me stay focused and on-task.
Oils are also perfect for getting you motivated before working out. Whatever your strategy for better energy, make sure to include the powers of essential oils. To learn more about how you can use oils for better brain power and physical endurance check out our article essential oil blends for energy.
The number one thing we see when people come to us with low energy is that they’re dehydrated. Our cells can’t function properly without proper hydration. If you have low energy or fatigue, look at how much water you’re drinking per day. You should be drinking at least one gallon of water a day. But not just any water: pure, clean water. If you haven’t already, check out our hydration episode or this article to learn more about the best kinds of water, the worst kind of water, and the importance of hydration.
If you have trouble drinking water, here are some tips:
- Add lime and mint
- Warm water, lemon, and honey
- Cucumber watermelon water
- Find a healthy electrolyte powder with flavor
These options are a fabulous way to stay hydrated while increasing alkalinity and detoxification—which brings us to our next strategy: daily detox.
Have you listened to our podcast episode on detoxing? When our bodies are overburdened with environmental toxins, processed foods, etc, we won’t function at our highest potential and feel exhausted and fatigued.
The best way to detox is by detoxing daily. It’s as easy as including the superfoods and supplements mentioned above in your everyday routine. It’s important to focus on what goes into your body to support high energy levels.