Feel like your flagging? You’re not alone. Our Nutrition Science & Communication manager, David Crooks, offers his expert tips on how to aid your energy and put a spring back in your step.
1. Get moving
Exercise helps to keep us energised! One study showed that tired adults with a sedentary lifestyle reported a positive change in their energy levels after six weeks of low to moderate activity.
2. Eat smarter
Energy levels like a see-saw? If you want to stabilise them try swapping high sugar foods for protein and complex carbohydrates. Go for porridge, brown rice and wholemeal bread for a more sustained energy release and enjoy alongside chicken, fish, eggs, nuts and seeds.
3. Investigate vital vits
Food gives us energy, but we need vitamins to convert that lunchtime sandwich into fuel. Vitamins B1, B2, B3, B5, B6, B7, B9 and B12 all play an important role in doing this, but the majority of these need constant replenishment as they can’t be stored in the body. Try taking a B vitamin supplement like Nature's Bounty® Complete B Vitamin Complex. Lack of vitamin D can lead to fatigue, and deficiency is increasingly common in the UK. Government guidelines recommend everyone considers taking a Vitamin D supplement in autumn and winter when sunlight is in short supply. Nature’s Bounty® Vitamin D3 25 µg (1000 IU) tablets are formulated to support you through ‘til spring with a high-strength dose.
4. Get enough beauty sleep
Sleep is fundamental to energy, so try to get at least seven hours each night. If you struggle to fall sleep, put that phone or laptop away an hour or so before going to bed. Screens emit blue light that reduces the production of melatonin – an important hormone that helps promote relaxation and sleep.
5. Top up your CoQ-10
CoQ-10 is found in every cell of the body and helps cells process energy. But as we age we produce less, so if you’re busy, tired, stressed or over worked try popping Nature's Bounty® CoQ-10 in your bag. These are specifically formulated to help the body to convert food into energy and reduce tiredness.
6. Pump up the iron
Iron is an important nutrient. Your body needs it to make haemoglobin, which your red blood cells need to carry oxygen from your lungs to the rest of your body. Iron deficiency is more common in women (due to blood loss during menstruation and pregnancy) and a lack of iron can lead to tiredness and low energy. Your doctor can check your iron levels. Iron can be found in foods like liver (but avoid during pregnancy), meat, beans, nuts, dried fruit, whole grains and fortified breakfast cereals. Nature's Bounty® Gentle Iron Complex with Vitamins B12 & C contains iron bisglycinate, a form of iron that’s gentle on your digestive system, and is a great energy supplement, particularly for women aged 18 to 50 or anyone with a low-iron diet.
A note about supplements:
If you’re pregnant, breastfeeding, taking any medication or under medical supervision, please consult a doctor or healthcare professional before using food supplements. Food supplements should not be used instead of a varied balanced diet and a healthy lifestyle. If you have been experiencing unusual tiredness please consult a doctor.