How to get more energy

Feeling tired? Learn how to increase your energy levels

Many of you may have pressing lifestyles that require balancing a career, looking after children and trying to eat clean, all whilst keeping as active as possible. Due to these busy lifestyles, this may have led to many of you feeling tired most of the time. So what can you do to help reduce your tiredness? 


Why do I lack energy?

One of the reasons for a lack of energy throughout the day could be that you need more sleep. Adults should aim to get roughly eight hours of sleep a night to help feel refreshed and ready for the day ahead.

Another reason for a lack of energy could be because you aren’t getting enough nutrients from your diet. It’s important to eat a healthy balanced diet that’s full of fruit and vegetables to ensure you get the nutrients you need to help keep your energy levels up.

 

Tips to help with fatigue

Your diet can help to improve your energy levels. Below are some useful hints and tips to help you along the way.

• Always eat breakfast

• Aim for a balanced diet, particularly fruit and vegetables. This is the easiest way to ensure you’re getting a good variety of nutrients – the more colour on your plate, the better

• Include slow releasing starches in your diet. Potatoes, wholegrain pasta and rice are nothing to be feared, they all release energy slowly to keep you going throughout the day

• Cut down on sugar. Many people reach for sugar when they’re feeling tired, but this is a short-term energy fill that can actually leave you feeling lower than before

• Give your body the right amount of calories for your daily activities as this will help keep your energy levels up

• Include foods rich in vitamin B in your diet, as they support healthy energy levels. B vitamins are nutrients that convert your food into energy, and include B1, B2 and B3

• Make sure your food is rich in iron, this is essential for your red blood cells which carry oxygen around your body*

• Include magnesium rich foods in your diet. Magnesium supports energy and muscle functions,* so it’s important to ensure you are getting the right levels


Vitamins for energy

If you feel you aren’t getting enough energy from your diet or lifestyle, then you may need extra support.

There are a few different supplements that can contribute to reducing your tiredness and fatigue, including vitamin B1, B2 and B3, iron and magnesium.


How will B vitamins help my energy levels?

B vitamins play an important role in maintaining energy levels and turning food into energy.


So which B vitamin do you need?

There are many types of B vitamin, all of which, except for folic acid, help breakdown food and turn it into energy. There are also extra benefits to B vitamins, as the table details below.

B vitamin

Vitamin B1

(Thiamin)

Vitamin B2

(Riboflavin)

Vitamin B3
(Niacin)
 

Vitamin B6
(Pyridoxine)
 

Folic acid

Vitamin B12

Extra benefits*

Healthy muscle tissue

Healthy nerves

Healthy red blood cells
Healthy skin, eyes and nervous system

Healthy digestive system
Healthy nervous system

Healthy protein metabolism

Helps form blood & increases maternal folic acid status – a risk factor in developing neural tube defects in the developing foetus 

Healthy red blood cells
Helps process folic acid

How much do you need a day?

Men: 1mg

Women: 0.8mg

Men: 1.3mg
Women: 1.1mg

Men: 17mg
Women: 13mg

Men aged 19+:
1.4mg

Women aged 19+:
1.2mg

Men & women: 0.2mg

Pregnant women & women planning a pregnancy: 0.4mg

Men & women: 0.0015mg

Vitamin B1

(Thiamin)

Healthy muscle tissue

Healthy nerves

Men: 1mg

Women: 0.8mg

Vitamin B2

(Riboflavin)

Healthy red blood cells
Healthy skin, eyes and nervous system

Men: 1.3mg
Women: 1.1mg

Vitamin B3
(Niacin)
 

Healthy digestive system
Healthy nervous system

Men: 17mg
Women: 13mg

Vitamin B6
(Pyridoxine)
 

Healthy protein metabolism

Men aged 19+:
1.4mg

Women aged 19+:
1.2mg

Folic acid

Helps form blood & increases maternal folic acid status – a risk factor in developing neural tube defects in the developing foetus 

Men & women: 0.2mg

Pregnant women & women planning a pregnancy: 0.4mg

Vitamin B12

Healthy red blood cells
Helps process folic acid

Men & women: 0.0015mg

Vitamin B supplements

Boots sell a range of vitamins that can help support your energy levels, so head to our vitamin B complex range or try our re-energise range for products that can suit your needs.


Iron

Iron is another supplement that can play an important role in your energy levels. This nutrient is important in making red blood cells, which carry oxygen around the body, and also plays a role in the process of cell division.* To help with this you can find iron supplements at Boots in the form of iron liquids and tablets, and multivitamins with iron.


How much iron do you need each day?

How much iron do you need each day?

For women: 14.8mg

For men: 8.7mg


You can get a good source of iron from the following foods:

• Liver (but avoid this during pregnancy)

• Beans

• Meat

• Nuts

• Dried fruit – such as dried apricots

• Whole grains – such as brown rice

• Soybean flour

• Most dark-green leafy vegetables – such as watercress and curly kale


Magnesium

Magnesium is another nutrient that can really help to improve your energy levels, and plays a vital role in maintaining healthy bones.
Some foods that are rich in magnesium include:

• Seeds

• Nuts

• Green leafy vegetables

• Whole grains

• Tofu 

How much do you need a day?

• For men: 300mg

• For women: 270mg

You can shop our range of magnesium supplements on boots.ie.