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What Nutrients Do You Need For More Energy?

What Nutrients Do You Need For More Energy?

Have you been feeling tired lately? It’s a common problem that many of us face, especially with our hectic schedules and busy lifestyles. Fortunately, there are some nutrients that can naturally boost your energy levels and keep you feeling alert even on your most tiring days. 

Feeling low on energy can be frustrating and even debilitating. It can make it difficult to focus, concentrate, and perform daily tasks. There are many reasons you might be feeling tired day to day, including lack of sleep, poor nutrition, and stress.

In this blog post, we will explore five key nutrients that can help you increase your energy levels and improve cognitive performance. We’ll take a closer look at B vitamins, which play a crucial role in energy production and never function. 

We will also discuss the importance of iron, which is essential for the production of red blood cells and oxygen transport, and magnesium, which plays a key role in energy production, muscle and nerve function, and glucose regulation. 

Additionally, we’ll delve into the topic of nootropics, a class of supplements that are designed to enhance cognitive function. While some nootropics are more well-known for their memory-boosting effects, others may also help increase energy levels and reduce fatigue.

By incorporating these nutrients into your diet or supplement routine, you may be able to improve your energy levels and daily performance, helping you to feel more focused and productive. As always, it’s important to talk to your healthcare provider before starting any new supplement or making significant changes to your diet.

5 Nutrients For More Energy

B Vitamins

B vitamins are essential for energy production in the body. They help convert the food we eat into energy that can be used by our cells. B vitamins are also important for maintaining healthy nerve function and brain function. Some of the key B vitamins for energy include:

  • B1 (thiamine): helps convert carbohydrates into energy
  • B6: helps with protein metabolism and neurotransmitter support
  • B12: supports red blood cells and nerve function

You can find these vitamins in foods like broccoli, brussels sprouts, peas, and leafy green vegetables. However, some people prefer B vitamin supplements to ensure they are getting enough of these important nutrients.


Iron is a mineral that is essential for the production of hemoglobin in red blood cells. Hemoglobin carries oxygen from the lungs to the rest of the body, including the brain. Iron deficiency may lead to fatigue, weakness, and decreased cognitive function.

Foods rich in iron include red meat, pork, and poultry, as well as beans, dried fruit, and dark leafy greens. 


Magnesium is a mineral that plays a role in energy production, muscle and nerve function, and protein synthesis. It is also involved in the regulation of glucose, which can affect energy levels.

Without sufficient magnesium, the body may struggle to produce and utilize energy. Magnesium is involved in the process of turning food into energy, so it’s an essential mineral for maintaining energy levels. Check out our blog on magnesium-rich recipes


Nootropics are a class of supplements that are designed to enhance cognitive function, including memory, focus, and motivation. Some nootropics may also help improve energy levels by increasing blood flow and oxygen to the brain. Some popular nootropics for energy include:

  • Caffeine: a stimulant that can improve alertness and focus
  • L-Theanine: an amino acid that can help reduce stress and boost performance
  • Rhodiola Rosea: an herb that may help reduce fatigue and improve mental performance

Vitamin C

Vitamin C is an essential nutrient that has powerful antioxidant properties. In addition, it plays an important role in our metabolism. Adequate vitamin C intake may help the body use fat as a fuel more efficiently, which is where we get our energy. 

Also, antioxidants are great for many aspects of overall wellness and when you are feeling well, you typically have more energy. 


In conclusion, these five nutrients may help boost your energy levels and improve your daily performance. If you are feeling tired and low on energy, try incorporating more of these nutrients into your diet or supplement routine. And always talk to your healthcare provider before starting any new supplements.

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