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Natural Energy & Fatigue Management

Fatigue is one of the most common complaints about modern lifestyles. By contrast, people with optimal energy levels can experience immune system boosts and improvements to the body’s ability to repair itself. Here, we explore the science behind natural energy production and how attention to nutrition plays a key role.

Is Maintaining Your Energy Really That Important?

Energy and overall wellness are essential factors in a happy, successful, and healthy existence, but it’s important to remember that wellness includes mental, emotional, and physical well-being, as well as the absence of disease. Maintaining motivation and emotional stability depends heavily on mental wellness, which is enhanced by social relationships, stress reduction, and mindfulness. Energy gives us the fuel for all these daily tasks, mental processes, and general vitality, and people who prioritize wellness and energy stand to improve their endurance, mental clarity, and ability to handle stress.

Persistent low energy levels caused by nutrient deficiencies, chronic stress, and poor sleep habits can negatively affect productivity, mental clarity, and overall well-being. Conversely, maintaining optimal energy levels supports physical endurance, mental sharpness, and emotional strength. A study published in Nutrients showed that achieving physical wellness through healthy eating, exercise, and sleep promotes longevity, lowers the risk of chronic diseases, and supports the body’s natural energy generation. (Oster & Chaves, 2023)

What Causes Fatigue & Low Energy?

Fatigue and low energy can be caused by a number of factors, some of which can be attributed to lifestyle habits. A few reasons for fatigue and low energy include:

Nutrient Deficiencies

Low amounts of essential vitamins and minerals like B vitamins, iron, and magnesium can disrupt energy metabolism. A 2022 study published in Nutrients highlights that low magnesium levels are associated with poor glucose metabolism, chronic inflammation, and reduced mitochondrial function, all of which contribute to fatigue and low energy levels. (Pelczyńska et. al, 2022) When a person is low on important nutrients, their body does not have everything it needs to produce and maintain high energy levels.

Chronic Stress and Adrenal Fatigue

A systematic review published in Psychoneuroendocrinology found that prolonged stress can elevate cortisol levels in the body, which interferes with mitochondrial function and reduces energy reserves. (Picard et al., 2018) Cortisol is referred to as the “stress hormone” because it is released in times of stress. While cortisol is necessary for helping to regulate blood pressure and blood sugar in the body, high levels of cortisol can lead to other problems, including low energy and fatigue.

Poor Sleep and Circadian Rhythm Disruption. The same Psychoneuroendocrinology study found that disrupted sleep patterns can affect melatonin levels while diminishing deep sleep restoration. (Picard et al., 2018) Sleep is the body’s way of rejuvenating and replenishing energy for the next day. Without adequate sleep, the body lacks the energy it needs to function properly the next day, causing fatigue.

Dehydration and Lifestyle Habits

A study published in the British Journal of Nutrition found that inadequate hydration can contribute to chronic fatigue. (Pross et al., 2013) Other lifestyle habits contribute to low energy, such as poor diet, high caffeine intake, sedentary living, lack of exercise, and lack of adequate sun and outdoor exposure.

Research disseminated in Nutrients reviewed the mineral and vitamin status of people with chronic fatigue syndrome and fibromyalgia and compared it to that of healthy individuals. The findings showed that vitamin and mineral deficits, especially vitamin B and magnesium, significantly influence the pathophysiology of these illnesses. (Joustra et al., 2017)

The Role of Nutrients & Adaptogens in Energy Production

The intricate biological process of producing energy depends on the body’s capacity to handle stress and a consistent supply of vital nutrients. Vitamins, minerals, and adaptogenic herbs make supporting cellular metabolism, maximizing mitochondrial function, and maintaining energy levels throughout the day possible. Without these essential nutrients, the body can find it difficult to effectively transform food into useful energy, which can result in exhaustion, mental haze, and a decline in physical performance.

Recent work has resulted in a better understanding of adaptogens, which are natural substances that aid the body in adapting to stress, improving resilience, and boosting energy generation. Research published in the Journal of Alternative and Complementary Medicine and Planta Medica, respectively, shows that certain fungi and herbs, including Cordyceps, Ashwagandha, and Rhodiola Rosea, can lower cortisol levels, lessen mental exhaustion, and increase endurance. (Olsson et al., 2009) (Chen et al., 2010)

Similarly, a review published in Frontiers in Pharmacology indicates that adaptogens such as Rhodiola rosea can significantly reduce symptoms of fatigue and improve attention after repeated administration. (Panossian & Wikman, 2010) More research in the Open Medicinal Chemistry Journal suggests that Ashwagandha and Cordyceps may enhance physical endurance and energy levels. (Khan et al., 2023)

These studies collectively suggest that certain fungi and herbs, including Cordyceps, Ashwagandha, and Rhodiola rosea, can lower cortisol levels, lessen mental exhaustion, and increase endurance. When paired with a diet high in nutrients, adaptogens offer a well-rounded, stimulant-free strategy for preserving long-term health.

Essential Nutrients for Cellular Energy

The ability to create energy relies on the presence of key nutrients and adaptogens to help support cell function and assist in stress reduction. Vitamins and minerals are an important part of ATP synthesis, oxygen, and muscle function, while adaptogens help the body handle and combat physical and mental fatigue.

Incorporating these nutrients and adaptogens in your health plan can enhance your energy levels in a natural and sustainable way.

Adaptogens for Stress Resilience & Energy

Adaptogens are natural substances that help your body process and handle stress. They are found in plants, mushrooms, and some foods and have been used to improve endurance, fatigue, and cognitive function.

These adaptogens can also be used to address cortisol levels and contribute to sustainable energy in a natural way, so you do not experience the high and crash that often come with stimulants:

Essential nutrients combined with adaptogens deliver long-lasting energy without dependence on caffeine stimulants.

How to Boost Energy Levels Naturally

Boosting energy levels is a combination of factors and efforts that work together to give you the maximum amount of energy. Proper nutrition, stress management, healthy eating, exercise, and rest all contribute to healthy energy levels. Here are some ways to incorporate these elements into your lifestyle:

Prioritize Sleep & Circadian Health

A study published in the Journal of Experimental Medicine suggests that getting deep sleep aids in cellular regeneration. During this period of reduced expended energy, cells can eliminate waste, repair damaged cells, and release growth hormones that can promote tissue repair. (McAlpine et al., 2019) Adequate sleep to give your body time to recover and grow is key to promoting energy production.

A good rule of thumb is to aim for seven to nine hours of sleep per night. Reduce exposure to technology late at night and establish a bedtime routine, as a regular period of rest before going to sleep allows your body time to wind down. Darkness and proper room temperature can also help some people sleep better.

Exercise & Movement

A review published in the Journal of Physiology indicates that physical activity improves blood flow, which increases oxygen supply to body tissues. (Joyner & Casey, 2015) Walking or other light movement as moderate-intensity exercise could help decrease fatigue while boosting endurance. Movement can also stimulate circulation and oxygen flow to the tissues.

Hydration & Nutrition

A review published in the European Journal of Clinical Nutrition suggests that adequate hydration helps to maintain metabolic function and facilitates nutrient uptake. (Jéquier & Constant, 2010) Muscle performance and energy levels depend heavily on maintaining proper electrolyte balance. Balanced meals containing complex carbohydrates, together with healthy fats and lean proteins, can ensure you maintain consistent energy levels during the day.

Managing Stress

According to the previously mentioned 2018 research from Psychoneuroendocrinology, chronic stress reduces mitochondrial function. (Picar, et al., 2018) Mindfulness exercises, deep breathing, and relaxation methods can help individuals control their cortisol levels. People who maintain strong social support networks also experience better energy levels and well-being.

The Science Behind Supplementing for Energy & Focus

In today’s society, high pressure and persistent demand requires more energy and focus than ever before. Stress, inadequate sleep, and gaps in nutrition can leave you feeling drained and fatigued, exacerbating the energy demands of daily life. Fortunately, while there are things you can do to increase energy, you can also supplement some key ingredients to build the natural energy you currently lack.

Certain compounds and ingredients have been studied to test their ability to produce energy in the human body. The Journal of International Research published research in 2007 indicating that B vitamins are essential in converting food into cell energy. Without this crucial component, B vitamin deficiencies can lead to brain fog and fatigue. (Huskisson et al., 2007)

Magnesium is another important nutrient that aids in ATP production. The 2014 Proceedings of the National Academy of Sciences revealed that adaptogens like Rhodiola rosea and Ashwagandha have potential to help the body adapt to stress, reduce mental fatigue, and enhance endurance. (Gout et al., 2014)

Can Supplements Help?

Modern lifestyles often leave people too busy to monitor nutritional needs on a daily basis. Grabbing a vending machine snack can curb hunger temporarily, but they’re nutritionally void of the minerals and vitamins the body needs for sustained energy. Sometimes, too, even relatively healthy diets can fall short of the components you need to maintain essential functions. This is where supplements can be beneficial.

The best energy supplements include clinically reviewed ingredients like the B vitamins, magnesium, and adaptogens research has revealed can help sustain energy and cognitive function. STAAR LABS ENRG+ is a prominent option in this field, blending a host of the science-backed nutrients you need to support mental clarity and endurance.

How to Support Long-Term Energy Levels

Long-term energy levels in your body can be supported in many ways. Adequate nutrition, sufficient sleep, healthy stress management, daily exercise, and supplementation all enhance the systems that benefit your natural energy processes.

As you work toward increasing your energy, remember to:

Want to learn more about how nutrition supports sustained energy? Explore our wellness resources and expert-backed articles.

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