What to take if I have no energy? Natural boosters and lifestyle fixes

November 17, 2025 •

3 min read

Research indicates that up to 38% of people in the United States report feeling fatigued, with many searching for a solution. If you are asking yourself, "what to take if I have no energy?", rest assured that effective natural remedies and lifestyle changes can often address the root causes of your exhaustion.

Quick Summary

Combat low energy by addressing common nutrient deficiencies, incorporating energy-sustaining foods into your diet, and implementing strategic lifestyle habits. These adjustments can stabilize blood sugar and optimize physical and mental performance throughout the day.

Key Points

Check Nutrient Levels: Low energy is often linked to deficiencies in B vitamins (especially B12), iron, magnesium, and vitamin D, which can be identified via a doctor's visit.
Eat Balanced Meals: Combine complex carbohydrates (oats, brown rice), lean proteins (eggs, fish), and healthy fats (nuts, avocado) for sustained energy without blood sugar crashes.
Stay Hydrated: Even mild dehydration can cause fatigue. Make sure to drink plenty of water throughout the day to support your body's energy-producing processes.
Prioritize Quality Sleep: A consistent sleep schedule and healthy sleep habits are fundamental to restoring your energy reserves and feeling alert the next day.
Incorporate Light Exercise: Regular physical activity, even a short walk, can boost energy levels and improve sleep quality over the long term.
Manage Stress: Relaxation techniques like meditation, deep breathing, or yoga can reduce stress, which is a major energy drainer.

Essential Vitamins and Minerals to Fight Fatigue

For many, a lack of energy can stem from nutritional deficiencies. While it's best to consult a healthcare professional for a diagnosis, certain key vitamins and minerals are critical for energy production.

B Vitamins

B vitamins are a family of eight essential nutrients that play a vital role in converting the food you eat into usable energy. They help create energy-yielding metabolic reactions in your body, and a deficiency can lead to tiredness and weakness.

Vitamin B12: Crucial for nerve function and red blood cell formation, B12 deficiency can cause profound fatigue. Good sources include lean meats, fish, and fortified cereals. Vegans and vegetarians may need to supplement.
Vitamin B6: Involved in energy metabolism, a B6 deficiency can also contribute to exhaustion.
Folate (B9): Works with B12 to produce red blood cells and a lack can lead to anemia and fatigue.

Iron

Iron is necessary for producing hemoglobin, which carries oxygen to your muscles and brain. A common cause of fatigue, especially in women, is iron-deficiency anemia.

Iron-rich foods: Lean red meat, lentils, beans, dark leafy greens like spinach, and fortified grains.
Tip: Pair iron-rich foods with vitamin C (like citrus fruits or peppers) to enhance absorption.

Magnesium

This mineral is a co-factor in over 300 enzyme systems that regulate biochemical reactions in the body, including energy production. Low levels can contribute to muscle cramps and fatigue.

Sources: Nuts and seeds, legumes, leafy greens, and dark chocolate.

Vitamin D

Known as the "sunshine vitamin," vitamin D plays a role in calcium absorption, immune function, and reducing inflammation. Deficiency is linked to persistent fatigue and low mood.

Sources: Sunlight exposure, fatty fish (salmon, tuna), fortified dairy products, and egg yolks.

Foods for Sustainable Energy

Instead of relying on quick fixes like sugar and caffeine that lead to a crash, focus on balanced meals and snacks that provide a steady stream of energy.

Prioritizing Complex Carbs, Protein, and Healthy Fats

Complex Carbohydrates: Whole grains (oats, brown rice, quinoa), sweet potatoes, and legumes provide fiber, which slows digestion and prevents energy spikes and crashes.
Lean Protein: Sources like fish, chicken, eggs, and tofu help stabilize blood sugar and keep you feeling full longer.
Healthy Fats: Found in nuts, seeds, and avocados, healthy fats are a concentrated, slow-release energy source.

Strategic Snacking

Apple slices with nut butter: A perfect mix of complex carbs, protein, and healthy fat for sustained energy.
Greek yogurt with berries: Combines protein and natural sugars for a balanced boost.
Handful of almonds: A simple, portable snack rich in magnesium and protein.

Lifestyle Adjustments for Lasting Vitality

Beyond diet, several lifestyle habits are foundational to overcoming persistent low energy.

Prioritize Quality Sleep

Aim for 7-9 hours of quality sleep per night. A consistent sleep schedule helps regulate your body's natural circadian rhythm.

Manage Stress Effectively

Chronic stress can deplete your energy reserves. Incorporate relaxing activities into your day to help.

Meditation or deep breathing exercises.
Light exercise like yoga or a brisk walk.
Journaling thoughts or talking to a trusted friend.

Stay Active and Hydrated

It may seem counterintuitive, but regular exercise actually increases energy levels over time. Even a 15-minute walk can provide a noticeable boost. Dehydration is another common cause of fatigue, so drink plenty of water throughout the day to stay hydrated.

Comparison of Quick vs. Sustained Energy Options


Feature	Sugary Drinks & Snacks	Whole Foods (e.g., Oatmeal)
Energy Source	Simple sugars	Complex carbohydrates and fiber
Energy Release	Rapid spike followed by a crash	Slow, sustained release
Nutrient Density	Low, often empty calories	High, packed with vitamins and minerals
Post-Consumption Feeling	Jittery, then sluggish	Balanced, alert, and satiated
Long-Term Impact	Contributes to fatigue and blood sugar instability	Supports steady energy levels and overall health

Conclusion: A Holistic Approach to Regaining Energy

There isn't a single magic pill or food to cure low energy. For those wondering what to take if I have no energy, the most effective strategy is a holistic one that addresses diet, lifestyle, and potential nutritional gaps. Prioritizing nutrient-rich foods, staying hydrated, managing stress, and ensuring sufficient sleep are all pillars of sustained energy. If fatigue persists despite these changes, it is important to consult a healthcare provider to rule out any underlying medical conditions. Taking small, consistent steps towards better habits can help you reclaim your vitality and live a more energetic and fulfilling life. For more tips on combating fatigue, you can refer to resources like this article on boosting energy naturally.

Frequently Asked Questions

There is no single 'best' vitamin for low energy, as it depends on the cause. However, deficiencies in B12, vitamin D, and iron are common culprits of fatigue, so supplements or foods rich in these nutrients may be beneficial if you are low.

For a quick yet sustained energy boost, opt for natural snacks that combine complex carbs, protein, and healthy fats. Examples include Greek yogurt with berries, an apple with peanut butter, or a handful of nuts.

Yes, absolutely. Mild dehydration is a very common cause of fatigue and can also impair concentration and mood. Drinking plenty of water throughout the day is one of the easiest ways to improve your energy.

Avoid sugary foods and drinks, refined grains like white bread and pasta, and highly processed snacks. These cause a quick spike and crash in blood sugar, leading to a subsequent energy slump.

Yes, regular physical activity has been shown to boost energy levels in the long run. While it may seem counterintuitive, even a short, moderate-intensity walk can improve circulation and provide a noticeable energy lift.

Stress can drain your energy by keeping your body in a heightened state of alert. Managing stress with relaxation techniques, exercise, and good sleep can help conserve and restore your energy.

While a cup of coffee can increase alertness, excessive intake, especially later in the day, can disrupt sleep and cause a cycle of fatigue. For sustained energy, focus on nutrient-dense foods and adequate sleep rather than relying on caffeine.

Relying on energy drinks is not recommended as a long-term solution. Their high sugar and caffeine content provide a temporary boost but often lead to a crash and can disrupt sleep, exacerbating the problem.