5 Natural Supplements to Boost Your Energy Levels

BOOST YOUR ENERGY NATURALLY

written by Clarissa Lenherr

In a world where we’re all trying to do more, be more, and still somehow stay energised, it’s no wonder that many of us feel like we’re running on empty. While caffeine and sugar can offer a quick fix, they often leave us in a slump shortly after. If you’re looking for more sustained energy, there’s good news: certain nutrients and natural supplements can support your body’s own energy production systems. Here’s how five supplements may help you boost energy naturally.

CoQ10 with Thiamin – Cellular Energy From the Source

Coenzyme Q10 (CoQ10) plays a critical role in producing ATP, the energy currency of our cells. Found in the mitochondria, CoQ10 helps convert nutrients into energy. Our natural levels of CoQ10 decline with age, and a 2022 meta-analysis of 13 randomised controlled trials found that CoQ10 supplementation significantly reduced fatigue (1).

Adding thiamin (vitamin B1) to the mix is a great combination. Thiamin acts as a coenzyme in carbohydrate metabolism, which is essential for turning food into fuel. Even marginal deficiencies in thiamin can lead to symptoms like fatigue and muscle weakness. In one placebo-controlled study, individuals who experienced chronic fatigue, felt improvements in fatigue when taking high-dose thiamin (2). Together, this duo helps support energy from the cellular level.

Mushrooms – Brain and Body Boosters

From Lion’s Mane to Reishi and Maitake, mushrooms have been used for centuries in Chinese and Japanese traditional medicine to support energy, stress resilience and mental clarity. While modern research is still catching up, these mushrooms are rich in compounds like beta-glucans and triterpenes, which may help the body adapt to stress and support immune function which can indirectly improve how energised we feel.

For best results, mushroom blends are typically taken in the morning or early afternoon to support daytime focus, resilience and steady energy without the jitters.

Sea moss – Nature’s Mineral Multitasker

Sea moss and bladderwrack are rich sources of iodine, a mineral that supports the thyroid. Our thyroid is key when it comes to metabolism and energy regulation, and when iodine deficiency is corrected, fatigue symptoms often improve.

These sea vegetables also contain iron and other trace minerals, which play supporting roles in oxygen transport and mitochondrial health – two keys to sustaining energy.

Magnesium Bis -Glycinate – Restore and Recharge

Magnesium is one of my go-to nutrients for clients feeling burnt out or frazzled. It’s involved in over 300 reactions in the body, including producing energy, regulating stress and supporting restful sleep.

In one clinical study, patients with chronic fatigue were given magnesium and reported significant improvements in energy compared to placebo [3].

Magnesium glycinate, in particular, is bound to glycine, an amino acid known for its calming effects, which may enhance sleep quality and depth (and since good sleep is the foundation for sustained energy, this form of magnesium can be especially helpful for those feeling drained or wired but tired! [4].

Maca with Vitamin C – Hormone Health and Resilience

Maca root has been used for centuries in the Andes to boost stamina, endurance and hormonal balance. It’s thought of as an adaptogen, meaning it may help the body better manage physical and emotional stress, which in turn may support more stable energy levels throughout the day.

In one trial, women taking maca for just four weeks reported reduced fatigue, particularly those under age 45 [5]. Another 12-week placebo-controlled study showed improved energy, mood and overall wellbeing in people taking maca daily [6].

So, if you’re tired of being tired, it might be time to look beyond quick fixes and explore how targeted nutrition can support your energy naturally. While no supplement can replace a balanced diet, quality sleep and movement, these options may give your body the edge it needs to feel energised from the inside out.

As always, consult a healthcare practitioner before starting any new supplement – especially if you’re pregnant, breastfeeding or taking medication.