by Deborah Lynn Blumberg July 27, 2022 5 min read

Far too many people wake up every day feeling exhausted. It's frustrating to feel like you have to drag yourself out of bed in the morning. Luckily, this can sometimes be easy to remedy with supportive nutrition and healthy lifestyle habits. Looking at the key nutrients that provide the body with energy is a great place to start.

It's not normal to be tired all the time. Instead, it can be a sure sign that your body is worn down and needs more support. When you understand how a lack of nutrients can affect your energy levels and make you feel sluggish, you can learn how to rebalance your body and enjoy the increased get-up-and-go you deserve.

The Role of Nutrition in Energy

When you're missing the key nutrients: vitamins, minerals, amino acids and healthy fats that your body needs daily to function efficiently, your body can become imbalanced, and you might feel the effects of lowered energy and mood.

Higher levels of stress over time can place even more demand on nutrient stores and further increase deficiencies. During times of high stress, our body works through nutrients at a higher rate, so if your reserves and energy levels are already running on empty, you're at a disadvantage. In this scenario, you might find it even harder to keep up with day-to-day life, feeling even more run down.

You may turn to extra caffeine or a sugar hit to get you through your day, and while reaching for another cup of coffee or candy bar can give you a quick boost, you're not getting to the underlying root cause of your exhaustion. This could often be a nutrient-based deficiency.

Key Nutrients For Energy

A powerful approach is to focus on which nutrients provide the body with energy, and gaining a comprehensive understanding of what your deficiencies might be with a simple at-home lab test, can help identify the best support you need to get you feeling energized. Many of these nutrients are "essential," meaning the body cannot produce them on its own so it is important to include dietary sources daily or use supportive supplementation where required. These are some of the key nutrients that support the adrenal glands and can improve your energy levels.

B Vitamins

This series of water-soluble vitamins help buffer stress, maintain healthy levels of inflammation and are also required to turn carbohydrates into energy. It's no surprise that a B-vitamin deficiency can be the reason why you feel lethargic and struggle to maintain a healthy weight. We need B vitamins daily. B6 is especially important since it facilitates the production of the neurotransmitter serotonin — which affects our mood — from tryptophan. A rich source is found in leafy greens, eggs and legumes. You could take an activated multi-vitamin or add a specially formulated all-in-one nutrition support powder to your morning smoothie to ensure you are getting the recommended daily dosage. You may also want to include an additional B-complex under times of higher stress to support increased demand.

Coenzyme Q10

Also known as CoQ10, coenzyme Q10 is an antioxidant produced by the body that cells use for growth. We make less of it as we age, and it can be important to supplement if you're low. Be sure to include foods rich in CoQ10, including meat, nuts and fish, but keep in mind the amount your body requires isn't always enough from dietary intake alone.


Mild zinc deficiencies are all too common. Zinc helps support the immune system and digestion by rebuilding villi — the little "fingers" that line the digestive tract and absorb nutrients. This mineral also helps to balance healthy levels of inflammation through detoxification, and it can also help to boost testosterone, an essential hormone for strong muscles, metabolism and energy. Oysters, red meat and nuts are all good sources of zinc. Zinc and copper are closely linked, and too much zinc can lead to an imbalance in the ratio, which is why a supplement that incorporates both can be beneficial. The best way to know whether your vitamin and mineral levels are suboptimal is by running a simple at-home lab test.

Vitamin C

This key vitamin and potent antioxidant is essential for immune health and helps with energy production. Insufficient amounts can contribute to muscle aches or weakness. Eating a variety of colorful fruits and vegetables is a great way to up your vitamin C intake, including oranges and other citrus fruits, kiwis, cantaloupes, melons, and red peppers. You can also add a buffered vitamin C powder in water for a refreshing, energy-boosting drink.


Biotin is perhaps best known for its ability to stimulate hair growth, but it also helps with the production of glucose, amino acids and fatty acids and helps convert these nutrients into energy. Rich dietary sources include wild salmon, liver, bananas and carrots.


This is the most abundant amino acid found in our bodies,-- amino acids are the building blocks of protein that make up our cells and tissues. Glutamine provides a source of energy for intestinal and immune cells and also helps to rebuild and repair the gut lining. It is involved in building and maintaining muscle tissue and has an important role in detoxification. You can find good amounts in a variety of foods, including beef, fish, eggs and beans.


This mineral plays a role in over 300 different enzymatic processes in the body, helping other vitamins and minerals to perform their function. Magnesium helps to calm the sympathetic nervous system, relaxing the body and making it easier to get rest. Dark, leafy greens and dried beans and legumes are all rich in magnesium.


Calcium works hand-in-hand with magnesium. It plays a key role in regulating energy metabolism. Dietary sources include bone-in sardines, almonds, and green, leafy vegetables. Too much calcium can build up and harden inside the arteries, so finding the balance right for you is important.

Other Keys to Better Energy

Eating enough protein is also critical for energy levels. Without adequate protein, your body can start to break down its own tissue for amino acids. You can lose muscle mass and your metabolism can go down. Make sure to eat plenty of fish, lean meats, beans and other rich sources of protein.

Remember that taking care of the mindis important when it comes to having good energy and overall health. If you're having a tough day emotionally, you could lift your spirits and shift your perspective with some movement or exercise. A strength training workout or a run or bike ride. If you are feeling run down, try incorporating more restorative practices like deep belly breathing or meditation. Try not to over-commit yourself, and get the restful sleep you need. Herbal teas like chamomile or lemon balm can also help to calm the body down at night.

If you've been struggling with lethargy for a while, relief might feel impossible — but it is possible because there is always a reason why and ways you can give your body the support it needs through incorporating small daily diet and lifestyle changes.

If you need some more simple and effective ways to Boost Your Energy and Support Your Adrenal Glands with healthy lifestyle habits, listen to this podcast and start today!

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