How to Boost Your Energy

Did you know that 3 in 5 Americans report feeling more tired now than they have been in their entire lives?

In a study of 2,000 respondents, 59% said that spending too much time at home since 2020 and other sociopolitical events have significantly impacted their energy levels. In fact, 58% reported feeling burnt out and lacking motivation.

If this sounds like you and you have been looking for ways to naturally boost your energy, one of the best places to start is your diet.

Energy-Boosting Foods

Foods Rich in B Vitamins

There are many types of vitamins that may be categorized into unique families. One of these is the B-complex of vitamins. Most recognize B vitamins for their energy boosting qualities. In fact, nearly every B vitamin has a positive influence on metabolic processes that support energy regulation:

Vitamin B1

Vitamin B1 or thiamine is necessary for the regulation of several critical enzymatic reactions such as the breakdown of sugars and amino acids. By converting such nutrients into ATP (cellular energy) vitamin B1 helps the body maintain and regulate healthy energy levels.

Dietary sources of vitamin B1 include: whole-grain bread, cantaloupe, lentils, pork, spinach, and green peas.

Vitamin B12

Also known as cobalamin, vitamin B12 is the epitome of an “energy-enhancing” vitamin. Because this vitamin interacts with metabolic reactions that supply DNA and amino acids with the energy they need for essential functions, it can help improve energy levels. Vitamin B12 also supports increased energy levels by promoting red blood cell production, helping cells receive more oxygen.

Sources of vitamin B12 include: eggs, fish, milk, chicken, and beef.

Vitamin B6 Vitamin B6, or pyridoxine, is another B vitamin that is critical for energy production as it aids in the metabolization of amino acids and glycogen (form of glucose). Studies have shown that vitamin B6 can support improved sleep quality and reduce insomnia as this vitamin promotes melatonin production. Dietary sources of vitamin B6 include: eggs, pistachios, potatoes, turkey, and bananas.

Foods Rich in Omega-3s

Supporting your mental energy is just as important as supporting your physical energy. Omega-3s are known for boosting brainpower as it well-documented that eating foods high in omega-3s benefits brain health.

Omega-3s are linked to a decrease in depression symptoms, improved mood stability, and slowed age-related mental decline. Shrimp is one of the best foods to eat for obtaining omega-3s because they are low in mercury, which unfortunately cannot be said for all fish.

Other foods high in omega-3s include: avocado, oysters, chia seeds, flax seeds, walnuts, soybeans, extra virgin olive oil, and more.


Relieving stress is an effective way to naturally enhance your energy levels as stress can quickly make you feel tired and worn down, plus has the potential to compromise your health is the short and long-term.

Adaptogens are a category of plants and mushrooms that have been shown to help improve the body’s stress response. By supporting the body’s ability to handle stress, adaptogens can help combat and alleviate symptoms such as anxiety, fatigue, sleep problems, and other stress-related issues. Most health-enhancing adaptogens are available in supplement form, as tinctures, or can be added to an herbal tea.

Studies show that adaptogens both help increase the body’s resistance to stress and decrease sensitivity to stressors, resulting in “stress protection.” This helps avoid a state of adrenal exhaustion or burnout.


Ashwagandha, also known as winter cherry, is an annual evergreen shrub that is local to India, the Middle East, and parts of Africa. The powerful healing benefits of ashwagandha have been used for hundreds of years for its healing properties. It is best known for stress and anxiety support as research shows it helps control hormonal mediators of stress such as cortisol. Ashwagandha is also known to reduce the activity of the hypothalamic-pituitary-adrenal (HPA) axis, a system in your body that regulates the stress response.

Magnolia Bark

Studies show that magnolia bark’s bioactive compounds can reduce adrenaline, a common stress hormone. Magnolia bark also helps promote a healthy stress response by combatting unhealthy levels of cortisol, decreasing the chance of adrenal burnout.

Magnolia bark has also been shown to increase levels of GABA, a critical sleep hormone. Because sleep is critical for hormone balance, the promotion of quality sleep can reduce stress and anxiety.

These adaptogens and more can be found in supplement form in Holtraceuticals’ Adrenal Repair. Shop Now.


Mushrooms have been consumed for their powerful health benefits throughout history. The ancient Greeks considered mushrooms the “Food of Gods,” and used them to strengthen warriors before battle. Chinese culture has considered mushrooms an “elixir of life” for centuries.

Today, we still value the health benefits of these fungi because they are low in calories, carbohydrates, fat, and sodium yet rich in health-enhancing nutrients that can support energy levels:


Cordyceps militaris, or cordyceps for short, is a mushroom that is technically considered an adaptogen that not only supports a healthy stress response but improved mood, energy, and stamina. In fact, cordyceps has been shown to be so powerful in improving mood and energy, it is frequently used in traditional Chinese medicine to support one’s Qi. Recent studies have also linked cordyceps to anti-aging properties such as reduced fatigue, enhanced physical strength, improved memory, and boosted sex drive.


Lentinula edodes, or Shiitake Mushrooms, originated in East Asia and have grown to become one of the most cultivated varieties of mushrooms around the world.

Shiitake Mushrooms are rich in vitamin D, B vitamins, magnesium, selenium, and other potent vitamins and minerals. Because they are so nutrient-dense, Shiitake Mushrooms are linked to enhancing energy levels, promoting heart health, lowering cholesterol, improving immune function, supporting liver function, and namely, aiding in weight loss.

This is because Shiitake Mushrooms are packed with hypolipidemic, which are known for fat-reducing properties. Plus, because they promote energy levels, Shiitake Mushrooms can support help give you the boost you need to enjoy some exercise or daily movement, further supporting weight loss and metabolic health.

Looking for More Ways to Boost Your Energy?

Consider NAD+ Therapy.

As a cofactor, NAD is involved in hundreds of enzymatic reactions such as DNA repair and chromosomal stability. Issues with DNA repair and even DNA damage are linked to chronic health problems and certain types of cancers. Other enzymatic reactions that NAD is involved in include:

  • The communication and signaling between immune cells
  • The body’s ability to decrease inflammation
  • The prevention of oxidative stress
  • The production of neurotransmitters
  • The body’s circadian rhythm and sleep cycle
  • The activity of sirtuins (aid in longevity)
  • The production of telomere (which can affect longevity and lifespan)

As we age, our natural supply of NAD decreases. In fact, we lose approximately 40% of our NAD levels by the age of 40.

This leads to stereotypical signs of aging such as sluggishness, lack of mental clarity, fatigue, and more. By naturally supporting your body’s supply of NAD with NAD IV Therapy, you can experience a variety of benefits, including enhanced energy levels:

Because of the importance of NAD when it comes to the health of mitochondria, one of the most common benefits of this treatment is improved overall energy. People have reported having incredible mental energy and alleviated brain fog after treatment as well as enhanced physical energy that has allowed them to work out twice daily.

This treatment is able to optimize cellular communication, minimize recovery, and empower you to perform at your peak.

To learn more or book your appointment, contact us today.

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