Natural Energy Boosters | Foods & Vitamins For Energy

When you’re leading a busy lifestyle, there are bound to be times when you feel tired out. It can seem like a simple solution to reach for a strong coffee, energy drink or sugary snack. But these quick fixes will only create a spike and crash effect, often leaving you feeling more tired than before. In general, the more natural energy boosters are the best options to try out first. It’s time to find an all-day energizer to get you through the day.

So what are the best natural energy boosters? Here are our favorites:

Chia Seeds

These little seeds may seem like a fad food as their popularity has dramatically increased over the past couple of years. However, their benefits have been known in South America for thousands of years. Chia seeds are excellent energy sources and were used to boost the ancient Mayans before they went into battle.

Chia seeds are packed with omega 3 and omega 6. This helps to combat fatigue and inflammation in the body. Not only that, but they help regulate your glands so that you’re less likely to feel sluggish.

They’re also a source of protein and fiber, which means the energy they provide is regulated by the body. So you can be confident you won’t have a sugar slump an hour after enjoying them.

Chia seeds have a mild, nutty flavor, which goes well with many dishes. A popular way to get your chia fix in the morning is by soaking the seeds in almond milk to make chia pudding as a substitute for overnight oats. You can also sprinkle them in granola, or on top of apples spread with peanut butter.


It may make you think of chewing gum, but peppermint is a great natural energy source. Peppermint encourages an increase of oxygen to the brain. This, in turn, fires up your brain cells and makes them alert, making you feel fresh and awake.

Even just the smell of peppermint oil can give you these great benefits. Try dabbing a little on your temples and feel the effects!

You might be wondering what the best way is to eat peppermint, as it’s probably not one that usually appears on your shopping list, but it’s actually easier than you might think. For a simple pick-me-up, keep bags of peppermint tea handy to brew when your energy is low.

You can also blend mint into yoghurt to make a tangy dip or sauce — perfect for dipping carrots, crisps or peppers into. Mint is incredibly easy to grow indoors and outside – even for the least green-fingered of people! Having a pot of fresh mint handy in the kitchen is a great way to maximize the energy giving benefits of mint.

B Vitamins

These water-soluble vitamins are great for energy. They support your thyroid as well as maintaining healthy blood cells. Your body does not store B vitamins in the body, so it’s essential that you supply your body with them through what you eat.

Good sources of B vitamins include wholegrains, legumes, meat, and dairy products, but you can also take a supplement if you’re worried that you might not get enough through your diet. For example, those who don’t eat meat or animal products, a vitamin B12 supplement is often a good idea.

If you’re concerned about your energy levels, ensuring you get enough B vitamins is a key step to identifying the issue. Taking a B vitamins supplement each morning ensures you’re getting enough in your system.

vegan vitamin b12

Green Tea

Green tea is a great way to get a natural boost of caffeine and energy. It’s full of antioxidants, which help the body fight harmful toxins in the body and also has plenty of anti-ageing properties, to help you look and feel less tired.

Though it can be tempting to get products labelled as flavored green tea or iced green tea, these are often far from natural energy boosters. Artificial flavorings and added sugar may seem appealing as you get used to the plain taste of green tea, but they’ll hamper the benefits and may risk a sugar spike and crash. As always, nothing beats the real and natural source, so grab some green tea bags and get brewing for that extra boost.

green tea health benefits

Rooibos Tea

If you want to branch out from green tea, rooibos is also a great energy source. It’s packed with aspalathin, which helps to regulate your adrenal hormones. This, in turn, helps to boost your energy levels whilst reducing stress, which makes it a great option for anyone that finds too much caffeine makes them feel a little anxious or jittery.

Co-Enzyme 10

This may sound like something complicated to look out for, but don’t worry, it’s in lots of different foods and is one of the great natural energy boosters. This vitamin-like substance is completely natural and is produced within the body as well as existing in food. It’s found in sardines, beef and peanuts as well as in a lot of offal, if you can stomach it. If you can’t then a co-enzyme 10 supplement is another great option.

This vitamin-like enzyme is a proper energy booster as it helps to maintain and grow your body’s cells, especially in your heart and muscles. In addition, it’s an antioxidant, so it helps the body fight off harmful substances.

benefits of a meat and nuts breakfast

Take Home Message

If tiredness is taking over and sleep isn’t an issue, it’s always worth thinking about your diet and making some changes. It’s pretty easy to add a cup of green or rooibos tea to your daily intake, or a little bit of meat or a supplement. Boosting your energy in a natural way will leaving you feeling healthier in the long term, meaning that you can ditch the sugary substitutes for good.

Enjoy this article on natural energy boosters?



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Our articles should be used for informational and educational purposes only and are not intended to be taken as medical advice. If you're concerned, consult a health professional before taking dietary supplements or introducing any major changes to your diet.

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Faye Reid

Faye Reid

Writer and expert

Faye Reid has a Master of Science in Sport Physiology and Nutrition. She puts her passion into practice as goal attack for her netball team, and in competitive event riding. Find out more about Faye's experience here:

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