Understanding Why You Feel Low on Energy and How to Boost It

The first step to boosting your energy is to understand the science behind your winter fatigue. See the list below and try to understand what reasons might be affecting you the most:

Poor sleep routine

Less sunshine directly impacts how much melatonin you naturally produce, and your natural sleep cycle is undoubtedly confused by this. Throw in festive parties, holiday sleep-ins, and it’s no wonder that your circadian rhythm is completely thrown off. Poor rest directly translates to poor energy.

Disrupted hormonal balance

Without the summer blooms and sunny days, your happy hormone, serotonin, takes a dip anyway. But combine that with the stress of the holidays, and your cortisol levels shoot up, too. This is a dangerous hormonal imbalance, and can lead to a long-term dip in energy levels.

Imbalanced diet

The first thing we let go of when we’re feeling lazy is cooking homemade meals. Then come the processed foods, takeaway containers, and late-night munchies. Do this throughout winter, and these lead to nutritional gaps that your body has a hard time fighting against.

Prolonged dehydration

No, your holiday drinks don’t count. Colder weather is known to impact your thirst response, meaning you don’t feel like drinking as much water as your body really needs. Dehydration can often feel like simple tiredness, but it leads to much longer-term stress on your body.

Underlying conditions

When was the last time you got a full-body health check-up done? Be honest, now. Most of us don’t bother with it, but underlying conditions, like an unhealthy thyroid, for instance, can make a huge impact on your health and energy levels overall. Without knowing your body, it’s difficult to take care of it properly.

How Vitamin & Mineral Deficiencies Can Lower Your Energy

It’s no secret that you need vitamins for energy, working alongside key minerals for your overall health and well-being. But when it comes to the most common nutritional deficiencies across Ireland, three key nutrients can contribute to your energy slump:

1. Vitamin D

This is the most common (and arguably the most important) reason you feel tired all the time. According to the EFSA, vitamin D contributes to the normal function of the immune system. Its best form, vitamin D3 (cholecalciferol), is more easily absorbed, and when sunlight becomes rare during the winter, this deficiency impacts your mood and energy.

2. Vitamin B12

Vitamin B12 is just as important as vitamin D, and if you’re on a plant-based diet, this deficiency is highly likely. Foods rich in this vitamin are not common in Irish diets, and as we age, it becomes more difficult to consume enough of it. According to the EFSA, vitamin B12 contributes to normal energy-yielding metabolism and the reduction of tiredness and fatigue, two benefits we all could use.

3. Iron

Iron has so many health benefits, so low levels can affect how you feel day to day. Cognitive function, energy-yielding metabolism, the immune system, and cell division are all negatively impacted when iron levels in your body are low. But the richest sources of iron are meats and seafood, so many people find it tough to consume enough of it.

So, while a healthy and balanced diet is non-negotiable, these three nutrients are key to keeping your energy levels up, especially through the colder months of the year.

How to Get More Energy the Natural Way?

Now that we know why, let’s get into the ‘how’. We won’t tell you to do a complete 180° or turn your life upside down, but we will give you actionable steps that you can choose from. Take your pick and decide what area of your life you want to focus on to bring back your energy levels and get more energy the natural way:

1. Light therapy for the win

Take some time every morning to go out and sit in the sunlight. Take a short walk, or just soak it in from your front yard; it’s up to you. Just 10 minutes of morning exposure can set your body clock back to its healthy normal, and you’ll find yourself having more energy through the rest of the day.

2. Hydrate all day

Whether it’s a water alarm or a fancy bottle, decide how you want to go about hydrating yourself. You could choose to sip on warm lemon water all day, or enjoy herbal tea, maybe even add some mint leaves to your glass of water. Whatever floats your boat and helps you consume enough water every day.

3. Move the way you want

You know this is easier said than done, but a light exercise routine helps boost your energy levels more than anything else. If you’ve gone on a walk during the afternoon and come back to your desk only to find yourself feeling more energised than before, you’ll know this feeling well.

4. Time your meals

Instead of looking at this like a chore, think of it as a fun challenge. You can stack this healthy habit on top of your usual routine to make it easier, like your lunch with the latest episode of whatever Netflix show you’ve been loving recently. Timing your meals each day keeps your routine stable and helps your body distribute energy more evenly throughout the day.

Whatever it is that you choose to do, and we recommend not starting all these together to not overwhelm yourself, make sure you try to do it consistently. Building a habit can take a while, but your energy levels will thank you for it in the long run.

Best Energy Supplements to Keep You Going All Day

As a wellness company working with experts to create natural supplements since 2006, we know a thing or two about energy supplements. Everyone is unique, and your body will react differently to different solutions. We’ve had thousands of customers reporting an increase in their energy levels with some of our best sellers.

So, if you’re confused about where to start, here are four popular supplements to increase energy and keep you going all day:

1. Ashwagandha

Ashwagandha KSM-66 is a popular adaptogen, meaning it doesn’t just boost your energy, but also manages stress, essentially helping you access stored energy more efficiently. It’s an Ayurvedic elixir since ancient times, for a reason!

2. CoQ10

Coenzyme Q10 is not as complicated as it sounds. Rather, it’s simple in its utility to help boost the production of energy that lasts you all day. This is especially loved by people in the older demographics, who don’t want to rely on artificial stimulants for a boost.

3. Magnesium

Magnesium is a wellness favourite across the country, and for good reason. Magnesium glycinate helps you regulate your sleep cycle for calm nights, while magnesium citrate is the key to unlocking sustained energy for muscle and nerve function.

4. Biotin

Women love biotin for its positive impact on skin, hair, and nails, but its role in energy production is not forgotten. This complex B vitamin helps you break down carbs from your processed foods into usable energy for the brain and body.

We’ve all fallen for the stimulant trap before. The lull, followed by the ‘quick fixes’ like coffee and energy drinks. We feel the adrenaline spike for a couple of hours, and it is undeniably always followed by the ‘crash’.

Not only does caffeine dehydrate your body, but it also creates a dependency that can become hard to break away from.

For a natural alternative to these artificial stimulants, try working at a cellular level for more sustained energy. Natural energy supplements made from organic and premium-grade ingredients, like those at WeightWorld, can help you boost your metabolism, give you energy, and ditch the jitters, all in one go.

Expert Tips to Maintain High Energy Every Day

While you can boost your energy by incorporating natural supplements into your daily routine, it can be useful to look into some habits that can help keep your energy high every day. Some of our favourites include:

• Prioritising protein and fibre, balancing each meal for steady glucose release.
• Include healthy fats, adding omega-3s as brain food in your diet.
• Eat small, frequent meals, dividing energy across multiple nutrient-dense meals.
• Don’t press ‘snooze’; instead, wake at the same time every day to build a routine.
• Make friends with the cold, taking a cold shower or a cold plunge to unlock energy.
• Distribute your supplements, learning what vitamins and minerals to take in the day versus the nighttime.

Final Thoughts: Building Your Personalised Energy Plan

The way to create a plan that works for you is to always start by looking inward. Assess your deficiencies, your routines, and your dietary restrictions to understand what lifestyle changes are best suited to your needs. Whether it’s less sugar or better sleep, we’ve got solutions for all your decisions.

We hope this blog helped you start your journey to a better, more energetic winter this year. Explore all our energy supplements and choose the energy booster that you love the most. Our recommendation? Start with one foundational vitamin, like vitamin D3, along with one performance booster, like Ashwagandha, and feel the difference yourself.

Happy winter!

FAQ's

Sources

1. WebMD: https://www.webmd.com/balance/boost-energy
2. NHS: https://www.nhs.uk/live-well/sleep-and-tiredness/self-help-tips-to-fight-fatigue/
3. Healthline: https://www.healthline.com/health/food-nutrition/foods-that-beat-fatigue
4. PubMed Central: https://pmc.ncbi.nlm.nih.gov/articles/PMC10261256/
5. Food and Feed Information Portal Database: https://ec.europa.eu/food/food-feed-portal/screen/health-claims/eu-register/details/POL-HC-6482
6. WebDoctor: https://www.webdoctor.ie/health-hq/natural-energy-boost/