Best Energy Supplements and Foods to Get You Through Your Day

Are you tired of hitting that 3 pm slump? About 76% of workers are frequently tired at work. As a result, 71% of Americans use caffeine as a coping mechanism for exhaustion.

It’s not always the best option for getting through the day, though! Instead, consider relying on the best energy supplements and foods.

Read on to discover fruits and vitamins for tiredness today!


You are what you eat! These delicious, nutritious foods can give you an energy boost for a more productive day. Try adding a few to your diet to see which options help you avoid a 3 pm slump.


If you’re looking for fruits that give you energy, consider bananas.

Bananas are rich in B vitamins, protein, and healthy carbs. They’re an ideal choice for slow and sustained energy release.

The fiber will slow digestion, while the natural sugar will give you an energy boost.


Beets are full of helpful antioxidants and nutrients. They also contain high levels of:

  • Nitrate
  • Phenolic compounds
  • Antioxidants

Together, they can boost your energy levels and exercise performance.

Beets contain complex carbs, which your body will digest slowly. You’ll maintain more sustainable energy levels with this nutritious snack.


Berries are some of the best fruits for energy. These healthy carbs offer fiber, electrolytes, potassium, and B vitamins.

You can consume berries with protein powder for a delicious, nutritious smoothie to boost your energy levels.

If you don’t have time for a smoothie, explore Zurvita’s nutritional solutions can help you maintain proper energy levels while reducing anxiety and fatigue.


Start your day with eggs, which are protein-rich. They can keep you full and satisfied while providing sustained energy throughout the day.

Eggs also contain choline, which can boost cognitive function while reducing fatigue.

Greek Yogurt

Greek yogurt is full of protein that can keep you satisfied for hours. To stay full and satisfied, consider 2% Greek yogurt instead of fat-free options.

Yogurt contains carbohydrates that offer a boost of energy. Protein helps the body digest carbs slowly. It provides a steady stream of energy hours after it’s consumed.

Make your own parfait by mixing energy-boosting fruits into your yogurt. For example, you can add fiber-rich blueberries and strawberries. For a crunch, add a few slivered almonds to the top!

You can eat Greek yogurt as part of a healthy breakfast or as a well-balanced snack during the day.


Instead of rice, consider adding quinoa to your lunch. Quinoa is a complex carb that’s full of protein and fiber. It can help you maintain sustained energy levels.

It’s also rich in B vitamins, iron, and magnesium to support your overall health.


Consider nuts for an easy, delicious snack.

Nuts provide a slow release of energy throughout the day. They’re also rich in fiber, healthy fats, and protein. This mix will keep you full while ensuring your blood sugar levels don’t fluctuate.

Nuts also contain three types of omega-3 fatty acids, which can benefit your overall health.


To sustain your energy levels, consider eating salmon for lunch.

Salmon and other fatty fish are high in both omega-3 fatty acids and protein. Both can keep blood sugar levels steady to help you avoid fluctuations.

Omega-3 fatty acids can provide your body with helpful energy. They also benefit your brain, eye, and heart health!


If you’re not a fan of salmon, consider eating tuna with crackers for a healthy snack.

Tuna’s high levels of omega-3 fatty acids will help you sustain your energy levels. They can regulate your insulin levels, too. By reducing inflammation, omega-3s also help improve our physical and mental well-being.

Canned tuna is a fast, affordable snack option. You can also add it to a salad for lunch!


If you can’t get the vitamins and minerals you need to beat exhaustion through your diet, consider taking supplements.

Make sure to talk to your doctor before adding these vitamins for tiredness to your routine. They’ll ensure you don’t take vitamins and medications that will cause interactions.


Ashwagandha can boost your energy levels while enhancing your body’s resilience to stress. Your ability to manage anxiety, fatigue, and stress could improve. Your cortisol (the stress hormone) levels might decrease as well.

Vitamin B12

If you experience daytime fatigue, you might want to check your B12 levels. B12 is one of the most effective vitamins for tiredness. It’s found in animal proteins (fish, dairy products, etc.).

Vegans, older adults, and people with GI disorders are at risk of B12 deficiencies. B12 helps prevent anemia, which could make you weak and tired.


Iron helps your body make hemoglobin. Without enough iron, your body can’t carry oxygen to your body’s tissues effectively. You could develop anemia, leading you to feel weak and tired.

You might develop an iron deficiency due to a poor diet, blood loss, or pregnancy.


Melatonin plays a role in your sleep quality. Taking melatonin supplements could reduce your daytime fatigue.

It could help balance your circadian rhythm to ensure you get the rest you need at night.

Reduced melatonin levels are associated with cancer, high blood pressure, type 2 diabetes, aging, and Alzheimer’s.

Rhodiola Rosea

This herb is used as an adaptogen to help your body cope with stress. It could decrease your physical and mental fatigue.

It might also reduce symptoms of depression, which is commonly linked to fatigue.


Tyrosine helps the body produce neurotransmitters. Neurotransmitters could decline with physically or mentally demanding activities. You could struggle to concentrate or remain energetic due to low tyrosine.

Taking a supplement could improve your energy levels and alertness. It might help restore mental clarity and memory in sleep-deprived people.

Grab the Best Energy Supplements and Foods

The next time you’re battling a 3 pm slump, consider your diet. Choose the best energy foods and supplements to maintain high energy levels. With these energy-boosting fruits, foods, and supplements, you can beat daytime fatigue.

Improve your diet with these tips today!

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Waleed Hassan

Waleed is a professional article writer and SEO executive. He has been working in multiple niches including tech, education, business, and e-commerce. SEO Executive Delivering Strategic Excellence for Optimal Digital Growth | 3+ Years Driving Results.In the dynamic world of SEO, I am a seasoned executive dedicated to orchestrating impactful digital journeys. As a freelancer, he has years of experience in converting his thoughts to words in a magnificent way. if you have any query then DM me at

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