Fatigue: 8 Natural Foods and Supplements to Regain Your Energy

Here are 8 foods and supplements to keep on hand for their anti-fatigue properties. Fighting fatigue doesn’t replace a good night’s sleep, but if you’re dealing with it, here’s what to do.

Fighting fatigue: Coffee, a solid anti-fatigue staple?

Coffee is, of course, a good anti-fatigue staple, but you have to use it correctly. First, if fatigue and sleep are a problem for you, it’s better to generally avoid caffeine.

For others, there’s no point in chugging half a liter of coffee to wake up; the method would actually be inefficient. Harvard Medical School has studied caffeine doses. Their conclusion was that drinking a quarter cup of black coffee regularly is more effective than large doses for staying awake.

In a pinch, have a cup of coffee, and take a 20- to 30-minute nap: you’ll feel boosted. This, of course, does not replace a real night’s sleep.

Bran, a solid staple food

Don’t hesitate to eat a bit of bran: 100 g contain 792 mg of phosphorus. The body uses phosphorus to metabolize carbohydrates, proteins and fats to convert them into energy.

Mix one or two tablespoons of oat bran into yogurt or cottage cheese with fruit and a bit of honey, or make a pancake…

Spirulina, an anti-fatigue food

Antioxidant, spirulina offers more than one advantage. It contains micronutrients, proteins, vitamins, minerals and trace elements at very favorable levels.

Enough to improve daily health and combat micronutrient deficiencies and energy slumps.

A dietary supplement: Siberian ginseng or eleuthero

Eleuthero, also called Siberian ginseng, is known for protecting against stress by stimulating the nervous system. To dose correctly, choose a supplement containing a minimum of 4% eleuthenosides and take 200 mg per day. Below that, it’s a bit of placebo.

Rhodiola, the anti-stress plant

Rhodiola rosea is still not very well known, but rhodiola has more than one asset. Sometimes recommended as a natural antidepressant, with proven effects, it helps the body to manage stress and fatigue(2). The recommended daily dose is 200 to 600 mg.

KLAMATH, the blue-green algae that boosts energy

This algae, coming from the lake of the same name in Oregon, has exceptional properties that allow it to act at several levels of the body. Thanks to its excellent nutritional properties, klamath strengthens the immune system and restores tone and mental energy. This makes klamath a highly recommended dietary supplement to energize your body overall during fatigue or intense exertion.

Potassium: eat pumpkins!

And spinach or pumpkins, in short foods rich in potassium. In general, eat plenty of fruits and vegetables, but a potassium deficiency can be felt quickly. The risk: mental and muscular fatigue.

Potassium plays an important role in the body: it preserves the health of the nervous system and that of the heart (notably its regulation). It participates in fluid balance and nutrient transport.

Dosage: 4.7 g per day. For reference, a cup of cooked spinach already contains 0.8 g. Note that potassium pairs well with calcium to keep bones strong.

Go Popeye: magnesium

While iron levels in spinach aren’t as high as the legend would have it, they contain potassium as noted, but also magnesium. Magnesium contributes to the production of adenosine triphosphate, which helps convert food into energy. A magnesium deficiency therefore causes fatigue and weakness, or even a dip in mood.

The right dose is about 310 mg for women and 400 mg for men. For reference, a quarter-cup (about 250 ml) of roasted pumpkin seeds provides 185 mg and a cup of cooked spinach 157 mg.