It’s normal to have the occasional bout of low energy — especially when your schedule is hectic, or you’re dealing with a heavy workload. But when you regularly depend on an extra cup of coffee to push through the midday slump, it’s time to rethink your energy demands.
Many factors can drag energy down. If your low energy becomes overwhelming or impacts your ability to function normally, it’s important to speak to a health care practitioner to rule out underlying health problems. In addition to getting the recommended 7–9 hours of sleep per night, exercising regularly, and taking time to de-stress, there are many foods and supplements that contribute to healthy, more sustainable energy. One of these natural energy boosters may be just what you need to bring you back up.
A Healthy Snack
Who says snacks are just for kids? Eating small, nourishing snacks throughout the day can help keep your energy levels balanced. Opt for low glycemic index (GI) foods that are high in protein and fibre. These foods are absorbed more slowly, releasing energy gradually and helping to keep your blood sugar levels steady. The amount and type of carbohydrates (complex versus simple), as well as the protein and fat content of food, all affect its GI rating.  Delicious low-GI snacks could include:
- A glass of soy milk
- Cucumbers dipped in hummus
- Small handfuls of almonds or walnuts
- Blueberries on plain yogurt
Protein is essential for building muscle, immune system cells, hormones, and more. Including a quality source of protein in your snacks can contribute to feelings of satisfaction and energy. Legumes, nuts, and low-fat dairy are all great sources of protein, and protein shakes are a fun and delicious way to boost your intake on the go.
Vitamin & Mineral Supplements
Are you struggling to meet your daily requirements for essential micronutrients that help maintain healthy energy levels? Taking a daily vitamin and/or mineral supplement can help fill those nutrient gaps. It’s always a good idea to consult with a dietician or health care practitioner to identify which nutrients you may be lacking and which supplements are best for you.
Here are some common supplements that can help improve energy and vitality:
The B vitamins are essential coenzymes that play important roles in converting carbohydrates, protein, and fat into energy. They’re also involved in red blood cell formation, immune function, and more.  There are eight different B vitamins, each with its own unique contribution to overall health and energy levels. A vitamin B complex, such as Timed Release B100 Complex, can help ensure that you’re getting the optimal ratio of all essential B vitamins. This timed-release formula offers a steady release of B vitamins throughout the day, providing long-lasting energy support.
Maintaining healthy iron levels is crucial for keeping your energy up and your mind sharp. Your red blood cells rely on iron to help transport oxygen to your brain, organs, muscles, and other tissues. Iron is also involved in nerve function and hormone production.  If you suspect you’re not getting enough iron through your diet, speak to your health care practitioner about supplementation with an individual iron formula, such as Gentle Iron, or a multivitamin and mineral supplement that contains iron.
A daily multivitamin and mineral supplement is a useful way to support well-rounded nutrition and address deficiencies that may be holding your energy back. Our Men’s and Women’s Most Complete Multis for example are custom-formulated with essential ingredients for healthy blood sugar metabolism, immune function, bone health, and more. These multis also help replenish key nutrients that you may be lacking and contain antioxidants from superfood fruit and vegetable blends to help counteract the effects of oxidative stress.
Natural herbs and plant extracts have been used for centuries to improve mental and physical energy. Look for the following ingredients when choosing a natural health product to support energy:
Panax ginseng is a well-recognized adaptogenic herb used to increase physical stamina and strengthen mental capacity. Its key active compounds are called ginsenosides. 
Maca has been used by Peruvians for thousands of years as a highly nourishing food and an energizing herb to strengthen stamina and combat fatigue.  Maca with Ginseng 500/200 mg combines the benefits of maca and Panax ginseng to help combat the fatigue and stress of everyday living.
Ashwagandha is traditionally used in Ayurvedic medicine as a rejuvenative tonic. It has also become a popular exercise supplement used for athletic support.  Ashwagandha is also effective in easing everyday stress. It can be found as a single supplement or in combination with other herbs, such as maca in Maca for Women and Maca for Men products.
Coenzyme Q10 (CoQ10) is an enzyme and antioxidant present in every one of our cells, where it contributes to the production of energy in the mitochondria’s electron transport chain. Although CoQ10 is produced internally, our levels decline naturally as we age and can be depleted by the use of statin drugs, as well as with increased exposure to oxidative stress.  Ultimately, declining CoQ10 levels means less energy is available for the body’s systems to function.
Supplementation is a helpful way to replenish CoQ10 levels and compensate for further depletion. Choosing the best CoQ10 formula will depend on your state of health, age, and lifestyle factors. CoQ10 supplements from Webber Naturals include strengths that range from 100–400 mg per day. CoQ10 should not be used during pregnancy or breastfeeding. If you take blood thinners or blood pressure medications, consult your health care practitioner prior to taking CoQ10.
Feel Energized and More Productive
With these natural energy boosters, you’ll be feeling energized and productive in no time. Don’t forget to also prioritize getting the recommended 7–9 hours of sleep per night, exercising regularly, and taking time to de-stress. Remember, even a small boost in energy can do wonders for your productivity and focus. So go ahead, fuel up with healthy snacks, fill those nutrient gaps, and choose energizing supplements. Your energized and productive self will thank you!
Lastly, if you use medication or are pregnant or breastfeeding, it’s best to consult with a health care practitioner before using supplements.
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- Les diététistes du Canada. Introduction aux protéines [Internet]. Unlockfood.ca [cité le 14 décembre 2020]. Accessible au : https://www.unlockfood.ca/fr/Articles/Proteine/Introduction-aux-proteines.aspx?aliaspath=%2fen%2fArticles%2fProtein%2fIntroduction-to-protein
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