How to Keep Your Energy Levels Up

Feeling tired from time to time is completely normal. Busy days, poor sleep, stress and simply having too much on your plate can all leave you feeling like your energy has run out.

The good news is that keeping your energy levels up doesn't necessarily mean reaching for another coffee or an energy drink. Your everyday habits, from what you eat and drink to how much you move and sleep, can all play a role in how energised you feel.

In this guide, we'll look at simple ways to support your energy levels throughout the day, including the foods and nutrients that can help your body function normally.

What Causes Low Energy?

There are lots of reasons why you might feel tired or lacking in energy. Sometimes it's simply the result of a late night or particularly busy day. Other times, lifestyle factors such as diet, stress or a lack of physical activity can contribute.

Common causes of tiredness include:

Not getting enough sleep
Eating an unbalanced diet
Going too long without eating
Not drinking enough fluids
Stress and busy lifestyles
Not getting enough physical activity
Drinking too much caffeine or alcohol

If you're feeling tired all the time and don't know why, it's important not to simply assume that you need more sleep or supplements. Persistent tiredness can sometimes be linked to an underlying health condition or nutritional deficiency. The NHS recommends speaking to your GP if you've been tired for a few weeks without knowing why, or if tiredness is affecting your daily life. ¹

1. Start With a Balanced Diet

Food is one of the body's main sources of energy, so what you eat throughout the day can make a difference to how you feel.

Rather than relying on sugary snacks or highly processed foods for a quick boost, aim to build meals around a variety of nutritious foods.

A balanced diet should include:

Wholegrain carbohydrates such as oats, brown rice and wholegrain bread
Fruit and vegetables
Protein sources such as eggs, fish, beans, pulses and lean meat
Healthy fats such as nuts, seeds and oily fish
Dairy or suitable alternatives

Carbohydrates are particularly important because they provide the body with energy. Choosing higher-fibre options can also help make meals more filling and contribute to a balanced diet. ²

Don't Skip Meals

Going for long periods without eating can leave you feeling tired, hungry and unable to concentrate. The NHS suggests that eating regular meals and healthy snacks every few hours can help maintain energy throughout the day. ¹

If you know you have a busy afternoon ahead, having a nutritious snack to hand, such as fruit and yoghurt, nuts or wholegrain toast, can be a simple way to avoid the mid-afternoon slump.

2. Stay Hydrated

Sometimes feeling tired can be as simple as not drinking enough fluids. Water is essential for many processes in the body, and even mild dehydration can leave you feeling less than your best.

Keep a bottle of water nearby throughout the day and remember to drink regularly, particularly when you're exercising, spending time outdoors or during warmer weather. If you're reaching for coffee every time you feel tired, try having a glass of water first. You may find that hydration is part of what your body was asking for.

3. Make Sleep a Priority

It's difficult to feel energetic when you haven't had enough sleep. Most adults need around 7 to 9 hours of sleep a night, although individual needs vary. ³ Getting enough sleep isn't only about how long you spend in bed. A consistent routine can also help support better-quality sleep.

Try to:

Go to bed and wake up at similar times each day
Give yourself time to wind down before bed
Keep your bedroom comfortable, dark and quiet
Avoid caffeine late in the day
Limit alcohol, particularly close to bedtime
Put screens away before going to sleep

Getting your sleep routine right can make a noticeable difference to how you feel the following day.

4. Keep Moving

When you're tired, exercise might be the last thing you want to do. However, regular physical activity can actually help support your energy levels in the long term. Even a short walk can be a good place to start. The NHS notes that a 15-minute walk can provide an energy boost, while regular activity can help reduce tiredness over time. ¹

You don't need to spend hours in the gym. Walking, cycling, swimming, dancing, gardening or simply being more active throughout the day can all count. For adults, the NHS recommends aiming for at least 150 minutes of moderate-intensity activity each week, building up gradually if you're currently inactive. ⁴

5. Don't Rely Too Heavily on Caffeine

Coffee and tea can certainly make you feel more alert, but caffeine isn't a replacement for sleep, food or hydration. Caffeine is a stimulant, so it can temporarily make you feel more awake. However, having caffeine too late in the day can interfere with sleep, potentially leaving you more tired the following day. ¹

If you regularly find yourself reaching for coffee in the afternoon, consider whether something else could be contributing to your tiredness. A short walk, glass of water, balanced snack or a few minutes away from your screen may be a better long-term solution.

6. Get Enough Key Nutrients

A varied, balanced diet should provide most of the vitamins and minerals your body needs. However, several nutrients are particularly relevant when it comes to normal energy-yielding metabolism and reducing tiredness and fatigue.

B Vitamins

Several B vitamins contribute to normal energy-yielding metabolism. For example, vitamin B1 (thiamin) helps the body release energy from food, while vitamins B6 and B12 contribute to normal energy-yielding metabolism. ⁵

Vitamin B12 is also important for normal red blood cell formation and nervous system function. A deficiency can cause symptoms including tiredness and lack of energy. ⁶

Good food sources of B vitamins include:

Wholegrains
Meat and fish
Eggs
Dairy products
Nuts and seeds
Beans and pulses
Fortified foods

Iron

Iron is another nutrient worth considering when thinking about energy. Iron contributes to normal energy-yielding metabolism and normal formation of red blood cells. Iron deficiency anaemia can cause tiredness and a lack of energy, as well as symptoms such as shortness of breath and heart palpitations. ⁷

Food sources of iron include meat, beans, lentils, nuts, fortified cereals and dark green leafy vegetables. If you think you may have an iron deficiency, speak to a healthcare professional rather than simply taking an iron supplement without advice.

Magnesium

Magnesium contributes to normal energy-yielding metabolism and also contributes to the reduction of tiredness and fatigue. ⁸

It's found in foods including:

Nuts and seeds
Wholegrains
Green leafy vegetables
Beans and pulses
Some fish
Dark chocolate

Adding more magnesium-rich foods to your diet is a simple way to support a varied and balanced eating pattern.

7. Manage Stress

Stress can be surprisingly draining. When you're constantly juggling work, family commitments, deadlines and everyday responsibilities, it can be difficult to properly switch off. Over time, this can affect both your sleep and how energetic you feel during the day.

Try building small periods of relaxation into your routine rather than waiting until you feel completely overwhelmed.

You could:

Go for a walk
Read a book
Listen to music
Practise breathing exercises
Spend time with friends or family
Take a break from your phone
Try yoga or another activity you enjoy

You don't need to completely eliminate stress from your life. Finding ways to manage it can be a much more realistic goal.

8. Get Outside During the Day

Getting outside can be a simple way to break up your day. A lunchtime walk can combine several energy-supporting habits at once: you're moving your body, getting away from your desk and spending some time outdoors.

Getting outside during daylight hours can also help establish a regular sleep-wake routine, particularly when combined with consistent sleep and wake times. Even 10 to 20 minutes can be a useful break from sitting indoors all day.

9. Don't Forget Your Mental Energy

Energy isn't just physical. Concentration, stress, multitasking and constantly switching between tasks can all leave you feeling mentally drained.

If you have a long list of things to do, try breaking your day into smaller sections. Take regular breaks and avoid trying to do everything at once. Sometimes the best way to get more done is to give your brain a chance to reset.

Can Supplements Help With Energy?

Supplements can be useful when you're not getting enough of a particular nutrient, but they shouldn't be seen as a substitute for a healthy diet, regular movement and good-quality sleep. If your diet is lacking in a particular vitamin or mineral, a supplement may help you meet your nutritional needs.

For example, magnesium, iron and several B vitamins contribute to normal energy-yielding metabolism, while magnesium and vitamin B12 contribute to the reduction of tiredness and fatigue. ⁵ ⁶ ⁸

However, more isn't necessarily better. Always follow the recommended dosage on a supplement and avoid taking multiple products containing the same nutrients unless you're confident you're staying within appropriate levels.

A Simple Daily Energy Routine

If you're looking for an easy way to put all of this into practice, start with the basics.

Morning

Drink a glass of water when you wake up
Have a balanced breakfast
Get some natural daylight
Take a short walk or move your body

During the day

Eat regular, balanced meals
Keep hydrated
Choose nutritious snacks when needed
Take regular breaks from sitting
Get some physical activity

Evening

Start winding down before bed
Avoid caffeine late in the day
Give yourself time away from screens
Aim for a consistent bedtime
Prioritise getting enough sleep

Small changes repeated consistently are often more useful than trying to completely overhaul your lifestyle overnight.

FAQs

What is the best way to increase energy naturally?

There isn't one single solution. Getting enough sleep, eating regular balanced meals, staying hydrated, exercising regularly and managing stress can all help support your energy levels.

Which vitamins are good for energy?

Several vitamins and minerals contribute to normal energy-yielding metabolism, including B vitamins, magnesium and iron. However, supplements are most useful when they help address a nutritional shortfall rather than simply being used as a quick energy boost.

Does vitamin B12 give you energy?

Vitamin B12 contributes to normal energy-yielding metabolism. If you are deficient in vitamin B12, treating the deficiency can improve symptoms such as tiredness and lack of energy. ⁶

However, if you already have adequate vitamin B12 levels, taking more isn't necessarily going to provide an extra energy boost.

Can magnesium help with tiredness?

Magnesium contributes to the reduction of tiredness and fatigue and to normal energy-yielding metabolism. ⁸ Getting enough magnesium as part of a balanced diet can therefore help support normal body function.

Why am I tired all the time?

There are many possible causes of persistent tiredness, including lack of sleep, stress, diet, certain illnesses and nutritional deficiencies. If you've been tired for several weeks without knowing why, or your tiredness is affecting everyday life, the NHS recommends speaking to your GP. ¹

How can I avoid the afternoon energy slump?

Try eating regular balanced meals, staying hydrated, taking a short walk and getting away from your desk or screen for a few minutes. It's also worth looking at your sleep and caffeine habits, as these can affect how you feel during the afternoon.

Keep Your Energy Levels Up With Simple Everyday Habits

Keeping your energy levels up doesn't have to involve complicated routines or constant caffeine.

A balanced diet, enough water, regular movement, good-quality sleep and time to manage stress can all make a difference. Paying attention to key nutrients such as B vitamins, magnesium and iron can also help ensure your body has what it needs to function normally.

Most importantly, listen to your body. Feeling tired occasionally is normal, but persistent or unexplained tiredness shouldn't simply be ignored.

How to Keep Your Energy Levels Up: Simple Ways to Feel More Energised Every Day