How to get energy without caffeine

Sluggish, fatigued, exhausted or just plain tired. If you find yourself occasionally using those adjectives, you may be looking for a little help.

Many people swear by their regular jolts of caffeine to help them through their energy slumps, whether it’s coffee, tea or a caffeinated energy drink. But those who prefer to avoid the caffeinated options are often wondering how to get energy without caffeine.

We have good news. There are plenty of natural ways to boost your energy without that daily caffeine routine. The first is to practice healthy lifestyle habits, including regular exercise, a good sleep routine and a diet rich in fruits, vegetables, lean proteins and healthy fats.

But there are other things you can do, too, like downing a glass of water when you feel your energy begin to wane and keeping one handy to make sure you stay fully hydrated. Research has shown that even mild dehydration can impact your fatigue levels.

There are also certain foods that give you energy. And one of the reasons they do is because those foods contain the key vitamins for energy support.

Best vitamins to help with energy support

What vitamins give you energy? Vitamins themselves do not boost your energy. But your body uses several vitamins to convert the protein, carbohydrates and fats you consume into energy, and vitamin B is one of the workhorses. There are actually eight essential B vitamins known as the B complex.

Although these nutrients all fall under the category of a single vitamin and often coexist in the same foods, research shows that they are chemically and functionally distinct, said Katie Throop, a researcher and registered dietitian working on Nutrilite™ products. You may be more familiar with these vitamins by their B number or other name:

• B1, or thiamine
• B2, or riboflavin
• B3, or niacin
• B5, or pantothenic acid
• B6
• B7, or biotin
• B9, or folate/folic acid
• B12, or cyanocobalamin

“The B vitamins are among the 13 essential vitamins your body needs to function properly and many people put them on their list of vitamins to boost energy,” Throop said. “Rather than boosting energy, however, B vitamins are important in supporting multiple natural body processes that help to unlock energy from food.”

Along with B vitamins, research shows that magnesium, iron and vitamin C also play a key role in energy support, and they work best when all nutrients are present at the same time. (More evidence for that balanced diet we mentioned earlier.)

Foods that give you energy

Foods that are rich in B vitamins are an obvious choice because the B complex helps unlock the energy from food. Fortunately there are plenty, including meat, various whole grains, nuts and seeds, liver, fatty fish, shellfish, legumes, eggs, dairy and some fruits and vegetables.

Choosing healthy proteins and fats along with whole grains can help with energy, too.

“Healthy proteins and fats like lean meats, nuts and seeds, beans and avocado help you feel more satisfied and keep your energy stable throughout the day. And having whole grains each day can keep you full longer and help maintain your energy levels,” Throop said.

Whole grains supply a more complete package of health benefits, unlike refined grains, which are stripped of valuable nutrients when they are refined.

“A whole grain consists of three parts, each playing a role in keeping you fit, fueled and feeling great. They have energy supporting nutrients like B vitamins, iron, copper, antioxidants and more,” she continued. “And many whole grain cereals are fortified with B vitamins for those who choose to eat a more plant-based diet.”

In fact, some B vitamins, like vitamin B12, are only found in animal products. So if you are a vegan or vegetarian, you might consider a vitamin B supplement, Throop said.

A vitamin B supplement might be a good idea for energy support even if you don’t follow a vegetarian or vegan diet. Nutrilite™ Vitamin B Dual–Action has two layers, one that quickly releases B vitamins into your system while the other dissolves slowly to steadily release additional B vitamins throughout the day. You can also look for natural energy supplements or superfood powders to get additional B vitamins.

And if you think you’ll never be able to kick that energy drink habit, there are caffeine-free energy drinks out there that provide you with some of the B vitamins you need for energy support without the negative effects of a large jolt of caffeine.

Are you looking for something that will quickly give you the energy you need? Check out How to get energy fast for more tips.