Good nutrition, adequate hydration, restful sleep and exercise are the most beneficial ways for sustained energy throughout the day.

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Yes. The caffeine in coffee gives you an energy boost, but it also blocks your adenosine receptors. Adenosine is what helps regulate your sleep-wake cycle. When the coffee wears off, the receptors are flooded with adenosine which can make you feel tired. Putting too much sugar in your coffee can also cause a blood sugar spike that is followed by a crash. More than 400 mg of caffeine in a day (4-5 cups of coffee) can interfere with your sleep cycle which will leave you feeling tired.

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Potassium is one of the critical minerals required in fairly large doses for energy production within the body. Los potassium can cause muscle cramps, muscle spasms and low energy levels. The best sources of potassium are potatoes, bananas, lentils, beans, milk, yogurt, tomatoes and spinach.

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Coenzyme CoQ10 is an antioxident that assists in generating energy within the cells. Our bodies produce CoQ10 in the heart, liver, kidneas and pancreas. CoQ10 levels fall with age, taking CoQ10 supplements may help fight atherosclerosis, heart failure, diabetes and Parkinson’s disease. Dietary sources of CoQ10 include organ meats, oily fish and whole grains.

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Iron is an essential element in the production of hemoglobin in the blood. Hemoglobin is essential for carrying oxygen through the bloodstream. Low iron levels can result in brain fog, dizziness and weakness. Seafood, enriched grains, spinach, beans and lentils along with meat are good sources of iron. Iron absorption is enhanced when it’s paired with Vitamin C in foods such as citrus, broccoli or bell pepper.

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Vitamin B12 is crucial for making red blood cells, which deliver oxygen to your body. A B12 deficiency can cause fatigue and weakness. Meat, poultry, fish and dairy are good sources of B12. Vegetarians, vegans and older adults are at risk for low B12 levels and should consider supplementation.

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Complex carbohydrates are a primary source of energy. A mix of complex carbs, protein and healthy fats provides long-lasting energy. Whole-grain foods are good complex carbohydrates and help prevent the symptoms such as headaches that blood sugar spikes from simple carbohydrates can cause.

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Low magnesium levels can deplete your energy. Magnesium can also increase the quality of your sleep helping you feel rested and energized. Leafy green vegetables, legumes, beans, nuts and whole grains are high in magnesium. Some conditions can deplete magnesium such as diabetes, irritable bowel syndrome or celiac disease. If you have one of these conditions, consult your doctor about magnesium supplements.

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A daily breakfast with a piece of protein about the size of the palm of your hand is a good start. Good protein sources include meat, eggs, cheese or tofu and a dairy alternative.

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