Nutrition Diet: What is the best thing to take if you have no energy?

October 29, 2025 •

4 min read

According to the Centers for Disease Control and Prevention, almost a third of U.S. adults report a lack of energy, but the solution isn't always caffeine. If you're wondering what is the best thing to take if you have no energy?, the answer often lies in a well-balanced diet focused on whole, nutrient-dense foods. Understanding how different foods affect your body's fuel system is the first step toward lasting vitality.

Quick Summary

A balanced diet with complex carbs, lean proteins, healthy fats, and adequate hydration is key to overcoming low energy. Key nutrients like B vitamins, iron, and magnesium, along with strategic meal timing, help maintain stable energy levels and prevent energy crashes.

Key Points

Embrace Complex Carbs: Opt for foods like oats, quinoa, and legumes for a slow, steady release of energy, avoiding sugar crashes.
Pair Carbs with Protein: Combine complex carbohydrates with lean proteins like eggs or Greek yogurt to stabilize blood sugar and extend energy.
Don't Forget Healthy Fats: Incorporate nuts, seeds, and avocado into your diet for a source of long-lasting fuel.
Stay Hydrated: Drink plenty of water throughout the day, as even mild dehydration can cause significant fatigue.
Choose Nutrient-Dense Snacks: Fuel your day with smart, balanced snacks like nuts, seeds, or yogurt to prevent energy dips between meals.
Prioritize Vitamins and Minerals: Ensure adequate intake of B vitamins, iron, and magnesium, as deficiencies can be a major cause of low energy.

The Foundation: Sustained vs. Quick Energy

When energy levels dip, it's tempting to reach for a sugary snack or an extra cup of coffee for a quick boost. While simple sugars like those found in candy or sodas can provide a rapid surge of glucose, they are also quickly digested, leading to a blood sugar spike and subsequent crash. This can leave you feeling more tired than before. A more effective strategy involves choosing foods that provide sustained, slow-release energy, preventing the roller coaster of highs and lows.

The Macronutrient Powerhouses

To keep your engine running smoothly all day, focus on balancing your macronutrients—carbohydrates, proteins, and fats—at every meal and snack.

Complex Carbohydrates: The Long-Burn Fuel

Unlike simple sugars, complex carbohydrates contain fiber, which slows down digestion and ensures a steady release of glucose into the bloodstream. This provides a consistent source of fuel for your body and brain. Great sources include whole grains, legumes, and starchy vegetables.

Whole Grains: Oats, quinoa, brown rice, and whole-wheat bread are excellent choices for breakfast or as a base for lunch and dinner.
Legumes: Lentils, beans, and chickpeas are rich in fiber and provide a powerful combination of complex carbs and protein.
Starchy Vegetables: Sweet potatoes are particularly beneficial due to their complex carbs, fiber, and manganese, which aids cellular energy production.

Lean Proteins: The Blood Sugar Stabilizer

Adding protein to your meals helps stabilize blood sugar levels and keeps you feeling full longer, preventing hunger-driven energy dips.

Eggs: A complete protein source, eggs offer a substantial, long-lasting energy boost.
Greek Yogurt: This protein-packed snack is also rich in gut-healthy probiotics and can be topped with berries for a balanced treat.
Lean Meats and Fish: Chicken breast, turkey, salmon, and other fatty fish are excellent sources of protein and often contain omega-3 fatty acids that support brain function.

Healthy Fats: Slow-Release Fuel

Healthy fats, especially monounsaturated and polyunsaturated fats, are digested slowly, providing a vital source of long-lasting energy.

Nuts and Seeds: Almonds, walnuts, and chia seeds are packed with healthy fats, protein, and fiber, making them ideal for sustained energy.
Avocado: Rich in healthy fats, avocado provides a prolonged energy source and can be easily added to toast, salads, or smoothies.

The Role of Vitamins and Minerals

Certain micronutrients are critical for the body's energy production processes. Deficiencies in these can lead to chronic fatigue.

B Vitamins: The B-vitamin family, including B12, helps convert food into usable energy. Good sources include eggs, dairy, leafy greens, and lean meats.
Iron: This mineral is vital for transporting oxygen throughout the body. Iron deficiency can cause fatigue and weakness. Sources include spinach, lentils, and red meat.
Magnesium: Involved in hundreds of enzyme processes, including energy production, magnesium is found in nuts, seeds, legumes, and leafy greens.

Hydration is Non-Negotiable

Dehydration is one of the most common, yet overlooked, causes of fatigue. Even mild dehydration can leave you feeling sluggish and worn out. Drinking enough water throughout the day is essential for your body to perform its daily functions, including energy transport. Start your day with a glass of water and sip regularly. Herbal teas are also a great option.

The Importance of Meal Timing

When you eat can be just as important as what you eat. To avoid energy crashes, try these strategies:

Eat Breakfast: A nutritious breakfast jump-starts your metabolism and provides the fuel you need for the morning.
Smaller, Regular Meals: Instead of three large meals, consider eating smaller, balanced meals every 3-4 hours to maintain stable blood sugar and energy levels.
Smart Snacking: Choose energy-boosting snacks like Greek yogurt with berries or a handful of almonds to bridge the gap between meals.

Comparison Table: Quick Fix vs. Sustained Energy


Feature	Quick Fix (Simple Carbs/Caffeine)	Sustained Energy (Whole Foods)
Energy Source	Simple sugars, caffeine	Complex carbs, lean protein, healthy fats
Energy Release	Rapid spike, followed by a crash	Slow and steady release
Nutrient Value	Often low in nutrients	High in vitamins, minerals, and fiber
Example Food	Soda, candy, pastries	Oats, quinoa, eggs, avocado
Hydration	Often dehydrating (caffeine)	Promotes proper hydration (via fruits/water)
Timing	Provides an immediate but short-lived boost	Keeps you fueled for hours
Long-Term Effect	Can lead to mood swings and chronic fatigue	Supports overall wellness and lasting vitality

Making the Right Nutritional Choices

To overcome persistent fatigue, a dietary overhaul is often the most effective approach. By emphasizing whole, unprocessed foods and strategic meal timing, you can build a more resilient and energetic body. Always listen to your body and consult a healthcare professional to rule out underlying medical conditions that might be causing your low energy levels. For more nutritional insights and health tips, explore resources like the Harvard Health blog.

Practical Energy-Boosting Food List

Breakfast: Oatmeal with berries and walnuts, spinach and mushroom omelet
Lunch: Salad with grilled chicken, quinoa, and avocado
Dinner: Baked salmon with roasted sweet potatoes and broccoli
Snacks: Hard-boiled eggs, Greek yogurt with fruit, a handful of almonds
Beverages: Water, green tea

Conclusion

For those asking what is the best thing to take if you have no energy?, the answer is a comprehensive approach to nutrition. Relying on simple carbohydrates or excessive caffeine provides a fleeting solution that ultimately exacerbates the problem. By focusing on whole foods that supply sustained energy—including complex carbohydrates, lean proteins, and healthy fats—and prioritizing hydration, you can effectively combat fatigue and build lasting vitality. Supplements may help if a deficiency exists, but a balanced diet is the cornerstone of robust energy levels.

Frequently Asked Questions

A quick and healthy snack for a low-energy moment is a combination of protein and complex carbohydrates. Good options include a handful of almonds with an apple, Greek yogurt with berries, or hummus with carrot sticks.

While moderate caffeine intake can increase alertness, relying heavily on it can lead to severe fatigue, headaches, and trouble sleeping. It's best used judiciously, not as a primary solution for chronic low energy.

Vitamin supplements, particularly B12, iron, and magnesium, can help improve energy levels, but primarily if you have a pre-existing deficiency. It's best to consult a healthcare professional to determine if a deficiency is present.

Eating a large meal, especially one high in refined carbohydrates and fat, requires a significant amount of energy for digestion. This diverts energy from other bodily functions, causing you to feel sluggish and sleepy.

Water is essential for optimal bodily function, facilitating the energy-producing processes in your cells. When you are dehydrated, even mildly, you can experience a feeling of fatigue.

Complex carbohydrates like those found in whole grains, fruits, vegetables, and legumes are best for sustained energy. They are high in fiber and are digested slowly, providing a steady stream of fuel.

Foods that combat fatigue include leafy greens (for iron), bananas (for potassium), oats (for fiber), eggs (for protein), nuts (for healthy fats), and water for hydration.