Skip the coffee, here are 8 natural energy boosters to try for a better kick

But before you start throwing away your coffee machine, coffee is absolutely fine to drink in moderation. In fact, a research team looking into light to moderate coffee consumption found that people who drank between half a cup and three cups of it every day had a lower risk of death, compared to those who didn’t regularly drink coffee. They also showed signs of having a healthier heart, with the left ventricle having thicker muscular walls and the heart pumping more blood in each beat.

The NHS advises to not go over 400mg a day, limiting this to 200mg if you’re pregnant. To put this into perspective, a mug of brewed coffee typically contains around 100mg of caffeine, a tea is around 70mg, a can of diet cola contains 46mg and energy drinks can contain between 80-180mg. But be warned, coffee from some of your favourite chains can contain significantly more.

Despite these limits, it’s important to look at how caffeine is affecting you. If you feel jittery, your heart rate has increased, you’re feeling a little lightheaded, or even irritable, these are all signs you’ve probably consumed too much, or you’re more sensitive to its effects.

How long does caffeine last?

Caffeine is fast absorbing, and is completely absorbed by humans within 45 minutes. And the effects of it can last anywhere between 2 and 12 hours, depending on a variety of factors including genetics, sex, weight and other external factors (like smoking, and diet). The key measure to understand this is thinking about the half-life of caffeine, which is the time it takes for the concentration of caffeine in the bloodstream to decrease by half.

In the average healthy individual, this is around five hours. This means, if you were to consume a coffee with 200mg of caffeine in it, approximately 100mg would still be in your system five hours later. This is why it’s recommended to avoid caffeine from late afternoon to prevent any sleep disturbances.

8 natural energy boosters to try for a better kick

If like me, you’re perhaps consuming more caffeine than you should be, you may be looking at ways to get that energy fix, but without the short-term caffeine hit, whether that’s just to cut back, decrease dependency, lower your blood pressure, reduce anxiety symptoms or better your sleep. Luckily, there are plenty of natural remedies to give you the kick you need, with not an ounce of caffeine in sight.

Keep yourself hydrated

Water is key for energy, and dehydration is a common cause of fatigue. Drinking enough water throughout the day can prevent this and keep your energy levels steady. Adding a slice of lemon or cucumber can make your water more refreshing and provide a mild energy boost.

“When you are dehydrated, your body has a harder time with producing energy, focus and concentration,” explains registered nutritionist Michaella Mazzoni. “Aim to keep yourself hydrated with 2-3 litres of water throughout the day. I often recommend adding pure electrolytes to drinking water in my clinical work. This helps with cellular hydration and can be supportive of headaches, tiredness and dizziness.”

After exercising, try enjoying a glass of coconut water, which is a great natural source of electrolytes that can help replenish lost energy.

Eat a balanced diet

Unsurprisingly diet plays a huge part in boosting, or decreasing energy, and eating the right foods at the right time can do wonders. Have you ever had a bar of chocolate and felt energised for 30 minutes only to crash soon after? Do you eat a largely processed food diet and struggle to function? This is because our bodies are like a finely tuned machine that needs certain foods and nutrients to function effectively, according to Grayson.

“Our bodies are made up of millions of cells that contain mitochondria, effectively functioning as the body’s batteries needed for everything that it needs to survive,” she explains. “Without this energy we can feel worn-out at best and develop chronic illnesses at worst. Knowing which foods help our bodies to produce energy can really help you to fight fatigue.”

Foods that give you energy tend to typically contain a good balance of complex carbohydrates, protein, healthy fats and various vitamins and minerals. You want to consider a diet that has a good balance and mix of the following:

Complex carbohydrates

This includes wholegrains like brown rice, porridge oats and quinoa, sweet potato which are rich in fibre and legumes like beans, lentils and chickpeas.

Protein-rich foods

Include eggs in your diet alongside lean meats like chicken, turkey and lean cuts of beef that are both high in protein and iron, which helps prevent tiredness.

Healthy fats

Nuts and seeds like almonds, walnuts, chia seeds and flaxseeds are all rich in healthy fats, protein, B vitamins and fibre. Avocados are also a great source of monounsaturated fats, which provide a steady energy release. Olive oil and oily fish are also good sources of healthy fats that can help balance blood sugar levels and lower inflammation.

Enjoy the right fruits and veg

Consuming fruit and veg is never a bad thing, but certain ones can cause energy slumps, especially those with a high glycaemic index (GI) which can cause rapid spikes in blood sugar levels followed by a sharp decline. These are things like potatoes, watermelon, pineapple, parsnips and sweetcorn, while juices and smoothies can also be high in sugar and low in fibre which doesn’t help with energy levels.

“Instead, try bananas which are high in B vitamins, potassium, fibre and natural sugars, which all offer a quick and sustained energy boost,” recommends Grayson.

“Blueberries, strawberries and raspberries are also great as they are rich in antioxidants and vitamins that support energy metabolism, while apples provide fibre and natural sugars, which give a steady energy release.”

When it comes to vegetables, you want to load up on things that are rich in iron, magnesium, fibre and other nutrients that support energy levels – things like leafy greens and broccoli.

Take a nap

Getting enough rest, and a good night’s sleep is a great way to boost energy levels, and you might be surprised to learn that having a mid-afternoon nap could really help.

“By taking time to nap for 20-25 minutes in the early afternoon, we allow our brains a chance to reboot for the remainder of our busy day and evening,” explains Dr Clara Doran. “Afternoon naps can improve productivity, mood and reduce unhealthy snacking behaviour.”

However, if you’re going to go down this route, Doran advises to follow three rules to ensure your nap is not a hindrance to your nighttime sleep. “Ensure you schedule nap time before 3pm, use a sleep mask or calming meditation or mantra to help you nod off quickly and most importantly, set an alarm.”

Get enough sunlight

Getting outside for a daily walk isn’t just great for moving your body, exposure to natural light, particularly in the morning, helps regulate your circadian rhythm, which in turn boosts your energy levels throughout the day, not forgetting the positive impact fresh oxygen levels have on your body, too.

As well as this, getting outside can also activate our parasympathetic nervous system (PNS), according to Dr Doran. The PNS is known as the ‘rest and digest’ system because it promotes relaxation, energy conservation, and maintenance of bodily functions during restful states.

“Grabbing a few minutes outside can improve our energy levels in ways we don’t even realise. When we intentionally spend time noticing the hum of natural sounds and colours around us, we activate our PNS,” explains Doran. “This helps us feel calmer and when we are more at ease and less stressed and distracted, our energy levels rise. We have evolution to thank for this as we were designed to thrive in natural environments.”

Try adaptogens

Adaptogens are herbs and plants that help the body adapt to stress and help regulate energy. Ginseng is probably the most well-known, but there are also others to consider.

“Herbal supplements can restore the body to a state of balance,” says Dr Leke Asong. “You can take herbal supplements daily as tea in the morning or as needed in times of stress.”

Adaptogens for energy that Asong recommends include maca which is rich in vitamins, minerals and phytonutrients that deliver a natural stable energy, astragalus and cordyceps (a medicinal mushroom).

But remember, herbal medicines and supplements should be taken with the same care as conventional medicine, so always consult your GP before taking them – especially if you’re on other medication.

Up your CoQ10 levels

Coenzyme Q10 (CoQ10) is a naturally occurring compound that helps your body produce energy at a cellular level. Essentially, it’s vital for making adenosine triphosphate (ATP) which is the energy your cells need to function. It also supports heart function by providing the right energy to reduce oxidative stress, and acts as an antioxidant, protecting cells from damage.

“CoQ10 is a substance found in many foods and is a key nutrient for energy production and muscle function. It can also help with brain function too,” explains nutritional therapist and pharmacist Deborah Grayson. “CoQ10 rich foods include organ meats such as liver and kidney, which have the largest amount, alongside oily fish, chicken, beef, pork, spinach, broccoli, cauliflower, strawberries, legumes, nuts and seeds.”

Take B vitamin supplements

B vitamins are crucial for energy production as they play a major role in the conversion of food into usable energy for our bodies. They support the health of your nervous system, produce red blood cells, and maintain overall metabolic function. Without sufficient B vitamins, your body's ability to produce energy efficiently is compromised, which is what leads to fatigue and other health issues.

“Vitamin B2 is one of the most important for this and can really help with migraines and fatigue. Vitamins B6, B9 and B12 are additionally needed for the healthy function of red blood cells which are needed to carry oxygen to the cells, and for maximal energy production,” explains Grayson. “B vitamins are often needed in higher levels when stressed which can be difficult to manage from food alone, as they can be affected by cooking. Therefore, taking B vitamins as supplements can help with this and are usually best taken as a complex of all the B vitamins to ensure they remain in balance.”

In short, enjoying your daily dose of coffee isn’t going to hurt you, but if you find yourself relying on regular caffeine hits for a short-term energy boost, you might want to look at your overall diet and lifestyle to make long-term changes so that you’re getting the energy you need. So whether that’s a quick lunch time power nap, taking your dog out for a walk, or packing your plate with a balanced diet, you may just find that you don’t need that coffee as often as you thought.

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