Do you find yourself constantly struggling to have enough energy to last the day? Feeling lethargic all the time?

There are many ways to get an energy boost. Let’s start with some vitamin supplements you can consider, followed by healthy lifestyle habits you should have. A daily routine with exercise, wholesome meals and nutritional supplements will help you fill the nutrient gaps you have. Before you know it, you’ll be on your way to a fitter and more energetic version of you!

How to increase energy levels with vitamin supplementation

Did you know you can further support your energy levels by taking vitamin and mineral supplements? Coupled with proper sleep, nutrition, and exercise, the supplements below can help take your energy to the next level.

Iron*

This essential mineral supports energy levels thanks to its significant role in adenosine triphosphate (ATP) synthesis. ATP is responsible for storing energy in our cells. Iron isn’t produced naturally by our bodies, so we mainly get it from iron-rich food sources or supplements.

Vitable’s iron supplement helps to support energy production, by helping maintain red blood cell formation and oxygen transport to body tissues. It’s also paired with Vitamin C to enhance absorption and reduce free radicals formed in the body — which means you get the best of both in one capsule.

*Iron should only be taken if prescribed by your doctor.

Ashwagandha

This Indian wonder herb has been prized for its rejuvenating powers for hundreds of years. Ashwagandha supports us in increasing sleep quality, maintaining physical endurance, improving muscle strength, and relieving symptoms of stress which may reduce fatigue throughout the day.

Magnesium

Much like iron, magnesium is also involved in ATP synthesis. It plays an additional role in our body’s efficient use of carbohydrates and fat, when it needs energy to burn. As magnesium is essential in the conversion of food into energy, it is recommended that we receive sufficient amounts of it on a daily basis.

Vitable’s magnesium supplement supports energy production, and assists sugar and carb metabolism. It is in a highly bioavailable form, which means your body can absorb and use it easily.

Vitamin B complex

The entire spectrum of B group vitamins supports and maintains energy production. Vitable’s vitamin B complex contains 7 essential B group vitamins in their superior, activated form — now that’s a power packed vitamin you definitely want to be consuming regularly. It helps carbohydrate metabolism and supports energy levels.

Acetyl L-carnitine

Acetyl L-Carnitine is an amino acid synthesised in the brain, liver and kidneys, and acts as an antioxidant to reduce free radicals formed in the body. It also helps transfer fatty acids into the mitochondria where they are then turned into energy.

Each capsule you take supports energy production, cardiovascular system function and brain health.

Vitamin C

The all-time favourite, Vitamin C supports energy production by playing a part in shuffling fatty acids into the mitochondria so they can be converted into energy. Without its contribution in supporting energy production, we could experience lethargy, sluggishness, and difficulty in focusing.

If you’re looking for a good Vitamin C supplement to take, Vitable’s Vitamin C Plus should be your answer. It’s paired with rosehip extract for an antioxidant-rich blend. Plus it helps to support a healthy immune system function, energy levels, collagen formation and brain function.

Vitamin B-12

Vitamin B-12 supports energy levels by helping in energy production and metabolism. It also plays a part in the citric cycle, which helps release stored energy from the foods that we eat. Needless to say, it’s definitely critical in supporting energy production in our bodies.

Vitable’s B12 supplement is formulated with premium, activated B12 that assists healthy red blood cell production and helps convert food into energy. All you need is a single dose daily.

When paired with healthy habits, daily personalised vitamins can be a great option for those looking for ways to increase their energy levels. Vitable’s vitamins can provide the energy boost you need to accomplish things throughout the day. With personalised vitamin packs catered to your health goals, and delivery straight to your doorstep, there’s never been an easier way to get your vitamin supply.

How to increase energy levels through healthy habits

Sleep hygiene

Sleep is an integral component of energy, as it affects your physical vitality and mental alertness. Both these elements are needed so you can manage all the activities you take on throughout your day. Studies have found that being well-rested has been closely linked to productivity during the day, and even a minimal loss of sleep can disrupt your daily output.

One way to combat the consequences of poor sleep is to improve your sleep hygiene! Feeling tired at all times and falling asleep out of turn are direct consequences of inadequate rest. Sleep hygiene is a set of practices you can put in place, to help you prepare for more restful, nighttime, quality sleep.

These practices can include minimising screen time right before bed, going to bed at a consistent time, trying relaxation techniques to calm your mind, indulging in a warm bath to soothe your muscles, or doing something leisurely to help your body and mind unwind.

These are all helpful habits to form so our bodies can get ample rest. With restful sleep at night, our energy is replenished regularly and we can wake up feeling reinvigorated and refreshed. Adults are recommended to get at least six hours of restful sleep every night for it to have an impact on increasing energy levels.

Exercise

Exercise when done regularly, can be an effective way to increase energy levels.

Physical activity raises our heart rate, increases blood flow and oxygen transmitted to the brain, and stimulates the release of endorphins. These processes make us more alert, more resistant to unpleasant experiences we may encounter in the day, and help our bodies perform at their peak.

Collectively, they make us feel good or in other words, more energised. Besides raising our energy levels, exercise has also been shown to improve our mood, an emotional state closely related to how energised we feel.

If you’re wondering how much exercise you should do, we’d recommend 15 to 20 minutes of moderate cardio exercise, meditation and breathing exercises in the morning at least four times a week. That’s a good baseline to start noticing the health benefits.

Diet

Proper nutrition is vital in ensuring increased energy levels, especially through well-rounded meals. It’s best to avoid sugary cereals, processed meats, or fast food options (although we know how enticing a burger and fries from McDonald’s can be). Instead, fuel your body with whole foods, which means a breakfast composed of all the major food groups.  

For breakfast in particular, be on the lookout for foods with a low-glycaemic index, which can help sustain your energy throughout the day. Glycaemic index or GI is a scale from 1 to 100 to rank carbohydrate foods and how quickly they raise blood sugar levels.

High-glycemic foods are packed with glucose, and if you have too much of them too early in the day, your sugar levels can peak too quickly. This can cause it to deplete just as fast, leaving you with a feeling of “crashing” after a sugar rush. Whole grains, high-fibre vegetables, and nuts score low in the glycemic index, making them a more sustainable source of energy, and a better option.

Hydration

The average adult sleeps for 6 to 9 hours a night, which means that that’s how long our bodies go without water. Our organs, systems, and bodily processes need water to function properly, so a good way to start the day is by drinking a glass of water in the morning.

Liquid intake from water is still the best option for hydration, compared to having a glass of fruit juice or a cup of coffee, tea, or hot chocolate. Though flavoured drinks can taste better, they don’t have the same ability in increasing energy levels.

Water makes up a significant portion of our blood, and when we are dehydrated, our blood volume decreases, making it more difficult for the heart to pump blood efficiently. This can lead to feelings of fatigue and decreased energy levels. Compared to other sources of hydration, water stimulates our blood cells to reproduce at a faster rate. As a result, our energy levels get a much needed boost.

Studies have also shown that even mild dehydration can lead to mood changes, increased feelings of anxiety and fatigue, and decreased cognitive function, such as poor memory and difficulty concentrating. Staying hydrated can help maintain mental clarity and focus, leading to increased energy levels.

Now that you’re armed with all these helpful tips, there’s no reason for you to be struggling with energy levels! And don’t forget to get your vitamin supply from Vitable.

All you have to do is complete a short online quiz, and you’ll get a vitamin combination personalised to your unique health needs (from over 1.2 million possible combinations) — how amazing is that? Get home-compostable daily packs containing your vitamins delivered straight to your doorstep monthly for fuss-free convenience.

Find out more about the supplements we’ve mentioned above:

Iron | Ashwagandha | Magnesium | B complex | Acetyl L-carnitine | Vitamin C | Vitamin B12

*Always read the label. Follow the directions for use. If symptoms persist, talk to your health professional. Vitamin and/or mineral supplements should not replace a balanced diet.