Do you feel tired all the time and can’t remember what it’s like to feel energetic?

Do you often wake up tired or have trouble getting up from bed? If yes, you’re not alone in this, as only 1 in 7 Americans wake up feeling fresh and energized every day.[1]


This means that around 86% of people wake up feeling exhausted and have to spend their day with the minimum amount of energy they have. One-third of these people have this experience four or more times a week.

这意味着大约86% 的人醒来时感到疲惫不堪,不得不用他们所拥有的最少的能量度过一天。其中三分之一的人每周有四次或更多次这样的经历。

Moreover, two-thirds of full-time employees say they have experienced burnout at some point in their careers.[2]


Why am I so tired, and how can I feel more energized when we wake up?


In this article, I will explain why maintaining a good energy level is essential and what you can do to start your day feeling fresh and fully recharged. But before that, let’s look at some reasons why people feel tired.


Why Do I Always Feel Tired and Have No Energy?


Your energy levels are constantly being affected by various causes, which I’ll talk about in this section. The good news is that for the majority of these causes — there are solutions. (Check out the ‘Your Solution to Boosting Energy’ section below.)


Psychological Causes


Psychological issues are one of the major causes of people feeling constantly tired and unmotivated.




You many not have thought about it before, but severe or ongoing stress is a personal energy killer.


Stress can be triggered by all kinds of things in life, including:


Here’re some more potential stressors in life: How to Cope with the 5 Common Stressors In Life and Feel Better

以下是生活中更多潜在的压力源: 如何应对生活中5种常见的压力源并感觉更好

Whatever the causes of stress, the results are almost always the same — an intense and constant feeling of fatigue. A stressed person may also experience problems concentrating and sleeping.[3] This is largely due to the effects stress have on physical and mental health.


When put into a stressful situation, your body adopts a physical response. This starts with your nervous system releasing hormones that prepare you to either respond via ‘fight or flight’.


To confirm this, think back to the last time you were in a particularly stressful situation. I guarantee that you would have have noticed that your heartbeat and breathing sped up, your muscles will have got tighter and your probably started to sweat.


Fortunately, if the stress is short-term and temporary, your body and mind will likely make a quick recovery. However, if you’re exposed to constant stress over a long period of time (referred to as chronic stress), the constant release of the stress hormone cortisol can lead to serious health issues.[4]

幸运的是,如果压力是短期的,暂时的,你的身体和大脑很可能会很快恢复。然而,如果你长期处于持续的压力之下(称为慢性压力) ,压力荷尔蒙皮质醇的持续释放会导致严重的健康问题。[4]

Negative Emotions


Your emotions can have a great impact on your mental energy and physical energy as well. Learn more about what negative emotions can do to your energy:


Lack Of Motivation


Another energy vampire is lack of motivation.


Unmotivated people are typically either suffering from mental health issues such as anxiety or depression or they lack a clear life purpose, which leads them to feeling dissatisfied and apathetic.[5]


Lack of motivation may also be caused by any of the following:


  • Uncertainty
  • 不确定性
  • Grief悲伤
  • Low-self esteem
  • 自卑
  • Having nothing to aim for
  • 没有目标
  • Goals being too big or too small
  • 目标太大或太小

Check out our article 7 Things That Cause Your Lack of Motivation (And How to Fix Them) for more information on this.


Lifestyle-Related Causes


Another major factor related to low energy is the way we choose to live our lives.


Sleep Issues


Another major factor related to low energy is the way we choose to live our lives.


Science shows that getting a good night’s sleep on a daily basis is vital to our physical and mental health.[6] If we fail to do this, we can expect to see some or all of the folllowing negative consequences:[7]


  • Impaired thinking
  • 思维受损
  • Reduced focus
  • 注意力不集中
  • Decreased memory
  • 记忆减退
  • Poor or risky decision-making
  • 糟糕或冒险的决策
  • Mood changes
  • 心情变了

And of course, one of the most significant factors of either getting too much sleep or not enough sleep is… lack of energy.

当然,睡眠过多或睡眠不足的最重要因素之一就是... 精力不足。

Learn more about the importance of sleep and the sleep cycle in our article The Importance of Sleep Cycles on Productivity (+ Tips to Improve Yours).


Work Issues


If you work irregular hours, do shift work or frequently work long hours, then you’re likely to be operating on depleted personal energy. And if you continue to work these ways for months or years, you could well be putting your health at serious risk.[8]


The reason for this is that your sleep cycle and body clock can easily be disrupted by irregular working hours.[9]


Overwork and shift work can lead to some or all of these symptoms:


  • Insomnia
  • 失眠
  • Mood swings
  • 情绪波动
  • Brain fog
  • 大脑迷雾
  • Irregular appetite
  • 胃口不正常
  • Lowered libido
  • 性欲低下
  • Weakened immune system
  • 免疫系统衰弱

Read our article 6 Signs You’re Suffering From Shift Work Disorder to see if you need to take immediate action to tackle the debilitating effects of overwork or shift work.




As I mentioned in the introduction to this guide, I’ve personally suffered the horrors of burnout. I remember how it crept up on me so that I was unaware of it until it was too late.


How about yourself? Are your pushing yourself too much and putting yourself at risk of burnout?

那么你自己呢? 你是不是把自己逼得太紧,把自己置于精疲力竭的危险之中?

This can happen if you don’t take regular and sufficient rest, or if you are living an imbalanced and unhealthy life.


If you’re burning the candle at both ends, then you’re like to experience some of the below symptoms:[10]


  • Feeling continually drained of energy
  • 感到精力不断枯竭
  • Headaches and muscle pain
  • 头痛和肌肉疼痛
  • Anger and frustration
  • 愤怒和沮丧
  • Loss of motivation
  • 失去动力
  • Feeling trapped by circumstances
  • 感觉被环境所困

If you’re worried about burnout, I recommend you check out our article How to Spot the Signs of Burnout and Overcome It Fast.


Lack Of Regular Exercise And Sedentary Behavior


While this has always been a common problem for many people, the coronavirus pandemic — by keeping most people strictly at home for weeks and months — has amplified the problem.


Whereas before people might have walked to work, or at least walked around their office, now the most exercise people get is walking from their bedroom to their lounge!


On top of this, the enforced remote working has meant that lots of people are sitting down way too much. And this is often with seating, desks and screens that are far from ideal.


Unfortunately, there is a price to pay for this.


Sitting down too much and failing to move your body regularly can lead to:[11]


  • Weakened leg muscles
  • 腿部肌肉无力
  • Back problems
  • 背部问题
  • Stiff neck and shoulders
  • 脖子和肩膀僵硬
  • Postural issues
  • 姿势问题
  • Weight gain
  • 体重增加
  • Anxiety and depression
  • 焦虑和抑郁

If you need more convincing of the negative impacts of sitting down too much, then check out our article Why Sitting Is Killing You. This article includes a detailed and helpful infographic.


Poor Diet


I’m sure you’ve come across endless articles and videos on how to choose a diet for weight loss. However, have you thought about what you eat and drink and its effect on your personal energy?


Without the essential nutrients, such as minerals and vitamins, you’ll never be able to operate at your best.


In fact, a poor diet and dehydration can lead to any or all of the below serious health problems:[12] [13]


  • Chronic fatigue慢性疲劳
  • Irritable Bowel Syndrome (IBS)
  • 大肠激躁症
  • Tooth decay
  • 蛀牙
  • High blood pressure
  • 高血压
  • Heart disease and stroke
  • 心脏病和中风
  • Type-2 diabetes
  • 2型糖尿病
  • Osteoporosis
  • 骨质疏松症
  • Depression抑郁症

Clearly, eating a healthy diet is critical to both your physical and mental health. It’s also a vital component of feeling energetic and motivated.


Alcohol, Smoking And Drugs


While I’m partial to the occasional glass of red wine, the science is clear that excessive drinking of alcohol is bad news for your body.[14]


As for smoking, I probably don’t need to tell you about the negative effects of this habit, but just in case, here’s a sample of what it can do to your body:[15]


  • Speed up yours skin’s ageing process
  • 加速你皮肤的老化过程
  • Increase your risk of the eye condition macular degeneration
  • 增加患眼疾的老年黄斑变性
  • Can lead to erectile dysfunction in men
  • 会导致男人的勃起功能障碍
  • Put you at risk of gum disease
  • 使你面临牙龈疾病的风险
  • Put you at risk of lung cancer
  • 让你有患肺癌的风险
  • Put you at risk of heart disease
  • 让你有患心脏病的风险

As I’m sure you can imagine, developing any or perhaps several of the above would crush your confidence and kill your energy.


Recreational drugs are even worse. Not only can they damage your physical health, but studies clearly show how their prolonged use can lead to severe mental health problems.[16]


Medical Causes


Low energy and drive can of course be directly related to medical issues.


Let’s take a brief look at some of the common medical causes behind feeling tired all the time…


Chronic Fatigue Syndrome (CFS)


CFS can be described as extreme fatigue that lasts for 6 months or more and can’t be explained by an underlying medical condition. Unlike normal fatigue, it doesn’t improve with rest. And mental and physical activity makes the feeling of tiredness even worse.[17]

CFS 可以描述为持续6个月或更长时间的极度疲劳,不能用潜在的医疗状况来解释。不像正常的疲劳,休息不会改善。精神和体力活动使疲劳感觉更加糟糕。[17]

As well as fatigue, CFS sufferers can experience:


  • Memory and concentration issues
  • 记忆力和注意力问题
  • Dizziness
  • 头晕
  • Disrupted sleep
  • 睡眠受到干扰

Low-Grade, Chronic Inflammation


Inflammation is your body’s way of fighting against things that harm it, such as toxins, injuries and infections. When something attacks or damages your cells, your body responds by releasing proteins and antibodies. Your body will also increase blood flow to the affected area.[18]


Typically, this response would only last for a matter of hours or days, but in the case of chronic fatigue, the response lingers for weeks, months or even years. This can lead to a number of health conditions, including:


  • Abdominal pain
  • 腹痛
  • Fever
  • 发烧
  • Mouth sores
  • 口腔溃疡
  • Rashes
  • 皮疹
  • Chest pain
  • 胸口疼
  • Fatigue
  • 疲劳

Sleep Apnea


This is a debilitating and serious disease which results in sufferers having their breathing repeatedly start and stop during their sleep.[19]


If sleep apnea is not treated, it can lead to complications such as:


  • Depression
  • 抑郁症
  • Drowsiness
  • 昏昏欲睡
  • Heart disease
  • 心脏病
  • Headaches
  • 头痛

Thyroid Disease


Thyroid disease is a medical condition that prevents your thyroid from making the right amount of hormones — which are essential to keep your body functioning normally.[20]


Hyperthyroidism is when your thyroid makes too much thyroid hormone, causing your body to use energy too quickly. As well as making you feel tired, it can also lead an increased heart rate and a feeling of nervousness.


Hypothyroidism is the opposite. This is where your thyroid makes too little thyroid hormone. This also makes you feel tired, but in addition, it can lead to weight gain and an inability to tolerate cold temperatures.


There are various reasons why people develop thyroid disease, including the fact that it can be passed down through families.


Check for these signs of a thyroid problem: 7 Signs of a Thyroid Problem That You Should Not Ignore

检查这些甲状腺问题的迹象: 7个你不应该忽视的甲状腺问题的迹象



This is a medical condition in which the hemoglobin or red blood cell count in the body is lower than normal.[21]


Although some people with anemia have no symptoms, others experience:


  • Fatigue
  • 疲劳
  • Pale skin
  • 苍白的皮肤
  • Shortness of breath
  • 唿吸困难
  • Feeling of heart racing
  • 心跳加速的感觉

There are many forms of anemia, each with its own cause. It can also be a long-term or temporary condition, with symptoms ranging from mild to severe.


Anemia can be detected with a blood cell count (CBC) test. Here’re also some signs that you may be lack of iron: Signs You Might Lack Iron (And 9 Iron-Rich Foods for Your Diet)

贫血可以通过血细胞计数(CBC)检测。还有一些迹象表明你可能缺铁: 迹象表明你可能缺铁(以及9种富含铁的食物作为你的饮食)



This chronic disease occurs either when the body cannot effectively use the insulin it produces or when the pancreas does not produce enough insulin — which is a hormone that regulates blood sugar.


Raised blood sugar (hyperglycaemia) is a common effect of uncontrolled diabetes and can lead to serious damage of the body, especially the nerves and blood vessels. In 2014, 8.5% of adults aged 18 years and older had diabetes.[22]

血糖升高(高血糖)是不受控制的糖尿病的常见症状,可导致严重的身体损害,尤其是神经和血管。2014年,18岁及以上的成年人中有8.5% 患有糖尿病。[22]

Common symptoms that diabetics experience include:[23]


  • Constantly feeling thirsty
  • 经常感到口渴
  • Low energy
  • 低能量
  • Slow healing of wounds
  • 伤口愈合缓慢
  • Blurred vision
  • 视力模糊
  • Increased urination
  • 排尿量增加

There are various causes and medical treatments for diabetes.


The Two Types of Energy


All the work we do in a day realizes two types of energy: physical energy and mental energy.

我们一天中所做的所有工作实现了两种能量: 身体能量和精神能量。

Physical energy is the “traditional” aspect of energy. The energy that your physical body needs to perform your daily actions — to walk, sit, drive your car, move around, etc. On the other hand, mental energy is the energy your mind uses to function. It is the energy that dictates your focus, emotional state, and ability to think and process information.


Though both energies have a distinct theme, they are interrelated and enhance or aggravate one another. Physical energy is external, driven by body and your actions; while mental energy is internal, driven by mind and your thoughts.

尽管这两种能量有一个明确的主题,但它们是相互关联的,相互促进或加剧。身体能量是外在的,由身体和你的行为驱动; 而精神能量是内在的,由思想和你的思想驱动。

But these two types of energy are not equal. Physical energy may or may not affect mental energy while mental energy will always affect physical energy. For example, after exercise, your muscles are sore and tired but your mind can be clear; on the other hand, when you’re stressed mentally, your physical energy will drop.

但是这两种能量是不相等的。身体能量可能影响精神能量,也可能不影响精神能量,而精神能量总是影响身体能量。例如,运动后,你的肌肉酸痛和疲劳,但你的头脑可以是清晰的; 另一方面,当你的精神压力,你的身体能量会下降。

Our physical energy has limits as we cannot eat, sleep or exercise beyond a specific limit. According to a study conducted on explorers, ultra-athletes, and pregnant women, human beings cannot spend beyond two and a half times of energy they consume while resting.[24] However, our mental energy is boundless; the only thing that can limit it is our own mind.


Why Maintaining a Good Level of Energy Is Important


Just like your phones need a charge to work, your body needs to maintain a good energy level to perform to its full potential. Here are the reasons why you need to maintain a good level of energy:


More Energy = More Time

更多的能量 = 更多的时间

By maintaining a good energy level, you can stay more productive throughout the day; Tony Robbins, an American author, coach, motivational speaker, and philanthropist, once said, “Where our focus goes, our energy flows.”

通过保持良好的精力水平,你可以在一天中保持更高的工作效率; 美国作家、教练、励志演讲家和慈善家托尼 · 罗宾斯(Tony Robbins)曾经说过: “我们的注意力放在哪里,我们的精力就流向哪里。”

To get anything done meaningfully, you need both time and energy. If you go to your job exhausted, you won’t be able to perform to your fullest and end up frustrating yourself trying to catch the time. However, if you’re full of energy and fresh, you can perform better at work and get more out of the day.


According to a study conducted on 4,188 U.S. workers, it was found that the workers who had problems sleeping due to conditions such as insomnia and insufficient sleep syndrome had lower productivity, performance, and safety outcomes. A $1,967 loss was estimated per worker due to lack of sleep.[25]


More Energy = More Life

更多的能量 = 更多的生命

Energy is a limited resource, and everyone gets a specific amount of energy to spend each day. If you have low energy levels, you would barely meet your work requirements and wouldn’t have the energy to pursue your hobbies or do what makes you happy.


With more energy, you can react constructively to adverse circumstances, keep your mind and thoughts clear, and also take out time to do the things you like.


Better Energy = Better Health

更好的能量 = 更好的健康

Your mind and body need a sufficient amount of energy to function properly. People who lack energy go under stress which upsets the body’s hormonal balance, affects the immune system and decreases the secretion of brain chemicals that promote happiness. A long-term lack of energy also leads to high blood pressure, heart disease, and imbalanced blood sugar levels.


According to a study, fatigue can lead to cognition and occupational accidents, metabolic and reproductive health sequelae, and some forms of cancer.[26] Maintaining a good energy level can prevent these consequences, and help you maintain good health.


How to Boost Your Energy


1. Hack Your Habits and Routines

1. 养成习惯

Around 80% of the things we do daily are part of our habits and routine. This means that most of our work goes on repeat for weeks, months, and even years. Therefore, our habits and routines determine how most of our energy is being spent.

我们每天做的大约80% 的事情是我们习惯和日常生活的一部分。这意味着我们的大部分工作会重复进行数周、数月甚至数年。因此,我们的习惯和日常生活决定了我们的大部分精力是如何消耗的。

If you spend your energy doing productive things, you will accomplish more, feel positive and motivated in life, and have the energy to achieve more. If you are involved in bad habits though, they drain your energy quickly and yDou won’t be able to make room to do what you want.


Not seeing how much energy our routines and habits are consuming is like buying something without looking at its price tag and then realizing that you don’t actually have enough money. In reality, most people pay attention to the price tag before buying anything, but are least bothered when it comes to managing energy.


Without changing your routines and habits, you don’t know where or how your energy is being spent.


“You’ll never change your life until you change something you do daily. The secret of your success is found in your daily routine.” – John C. Maxwell.


Here’s how to hack your habits for boosting your energy:


Step 1: Balance Your Energy Meter

第一步: 平衡你的能量表

Take a look at your routines and habits and identify which consumes most of your energy, and which replenishes your energy and by how much.

For instance, scrolling your Facebook or watching TV can drain your energy because these activities involve plenty of mental power; napping and doing exercises, on the other hand, can recharge your overall energy.

Try to balance habits and activities that deplete or help you restore your energy, so you can balance your energy throughout the day better.

Step 2: Find Energy Positive Actions

Now that you have identified which habits deplete your energy and which recharges your energy, it’s time to replace the energy depleting ones with energy boosting ones.

Try out different energy-positive actions to see how they affect your energy levels. As you fit energy positive actions into your life, sprinkle them strategically into your schedule so they become your daily habits naturally. For example, if you get mentally exhausted after a long day of work, plan a walk after work to freshen up your mind.

If you really can’t replace a habit that depletes your energy, try to reduce its duration. Say if you like watching movies on Netflix and don’t think this is something to quit, try to reduce the time of watching movies from a few hours a day to a few hours a week.

2. Rest with a Strategy

2. 运用策略休息

Most people are so busy with their daily demands and responsibilities that they think of rest as something they should do “only when they have time.” The fact is, rest is essential to recharging both our physical and mental energy.


In addition to hacking your routines, the best way to rest your body is by developing a proper resting routine. To do this, try to map small habits that can surely replenish your energy into your busy schedule. These habits should ideally be short and capable of recharging both physical and mental energy while halting your negative energy expenditure. Some questions to help you decide what energy recharging habits to include in your schedule:


  • Can this be done in any place and at any time?
  • 这可以在任何地点、任何时间进行吗?
  • How much time will it take?
  • 需要多长时间?
  • What equipment or accessories are needed (if any)?
  • 需要什么设备或附件(如果有的话) ?

For instance, doing a short stretching exercise or doing a mindful breathing exercise can be some good ones to fit into your schedule because they can be done anywhere at any time. They can take as little as 10 to 15 minutes, and don’t really require any equipment.


More importantly, get sufficient and high quality of sleep in order to recharge your energy effectively. To learn more about how to sleep better, check out this Guide on How to Fall Asleep Faster And Sleep Better.


3. Fitness and Movement

3. 健体运动

Regular physical exercise and movements can boost both your mental[27] and physical energy.[28] In fact, you’ve probably have heard of the negative effects of a sedentary lifestyle.


4. Eating for Energy


If you lack essential nutrients, it’s inevitable you’ll lack energy. A healthy diet can help break you free from feeling tired all the time. It can also restore your drive and motivation.



We need plenty of this vital macro nutrient. In fact, about 60% of our body is made up of water and it’s crucial for the balance of our body fluids. These fluids are required for body processes such as: absorption, balance of body temperature, circulation, digestion and transport of nutrients.

我们需要大量这种至关重要的宏观营养。事实上,我们身体的60% 是由水组成的,这对我们体液的平衡至关重要。这些液体是身体过程所必需的,如: 吸收,体温平衡,循环,消化和营养物质的运输。

To help cleanse your body and keep it hydrated, aim to drink a large glass of water before breakfast and before drinking coffee.



People have been consuming ginger for over 4,000 years, and for good reason. Ginger has been shown to ease muscle pain, improve circulation, eliminate inflammation, reduce migraine pain and boost the immune system. In other words, it’s a superfood that can help you restore your health and vitality.



Due to its high amounts of fiber, antioxidants, phytonutrients and vitamin C, this small berry is often referred to as the ‘king of fruits’. The natural nutrients in the berries can help improve heart health, fight cancer, and boost brain function and cognitive health.

由于它含有大量的纤维素、抗氧化剂、植物营养素和维生素 C,这种小浆果经常被称为“水果之王”。浆果中的天然营养素可以帮助改善心脏健康,对抗癌症,促进大脑功能和认知健康。


This powerhouse food is chock-full with vitamins, minerals, fiber and protein. As well as being a great energy-boosting food, it also has the ability to lower cholesterol as well as reducing the risks of cancer and heart disease.


You can choose to eat them raw, as almond butter or almond milk. You might also want to consider soaking them for up to 12 hours to help aid in the digestion of them.



This fermented, probiotic tea can help detoxify, heal and boost your body’s energy levels. Kombucha is a mixture of brewed tea and SCOBY (symbiotic colony of bacteria and yeast) and contains an abundance of organic enzymes, amino acids and vitamins. Find it in most health stores or buy your own kombucha brewing kit.

这种发酵的益生菌茶可以帮助解毒,治愈和提高你身体的能量水平。康普茶是茶和 SCOBY (细菌和酵母的共生菌落)的混合物,含有丰富的有机酶,氨基酸和维生素。在大多数健康商店都可以找到它,或者自己买一套康普茶冲泡工具。


This superfood is packed with vitamins A, B2, B12, D and E. It’s also an abundant source of protein, calcium and iron. Eggs are also an incredibly versatile food and can be cooked in many different ways.[29] Try to choose free range and organic eggs if possible.

这种超级食物富含维生素 A、 B2、 B12、 D 和 E,也是蛋白质、钙和铁的丰富来源。鸡蛋也是一种不可思议的多功能食品,可以用许多不同的方式烹饪。[29]如果可能的话,尽量选择散养鸡蛋和有机鸡蛋。


Popular at breakfast time, oatmeal is blessed with high levels of soluble fiber and protein. It can also help lower cholesterol and control blood pressure. From my experience of eating oatmeal for breakfast, I can definitely recommend it as a healthy, filling food that boosts and sustains your energy levels for several hours.


Coconut Water椰汁

Known as nature’s sports drink, coconut water has high levels of minerals (especially potassium) and is tasty way to boost your energy. You can choose to drink the water by itself, or blend it with strawberries and bananas to make an exotic and tasty smoothie.

椰子汁被称为大自然的运动饮料,它富含矿物质(特别是钾) ,是提升能量的美味方式。你可以选择自己喝水,也可以把它和草莓、香蕉混合在一起,做出异国风味的奶昔。

For breakfast and snack recipe ideas, check out our articles 20 Easy and Healthy Breakfast Recipes for Rush Mornings and 25 Healthy Snacks for Work: Decrease Hunger and Increase Productivity.

对于早餐和零食食谱的想法,请查看我们的文章20个简单和健康的早餐食谱为匆忙的早晨和25个健康的工作零食: 减少饥饿和提高生产力。

Check out these energy foods and energy drinks to include in your everyday diet too.


Supplements For Energy


Over the last few decades, there has been an ongoing debate about whether nutritional supplementation is necessary or not. Some people argued that a healthy diet is all you need, other people have said that modern food growing and processing methods have meant that our food no longer has sufficient nutrients to keep us fit and well.


Personally, I fall into the latter camp. My reason? I’ve noticed tangible health and energy benefits when I take regular supplements.


While taking a good quality multivitamin/multimineral is a key element of effective supplementation[30], there are also a number of other supplements that you can choose to take that will specifically boost your energy levels:

虽然服用高质量的多种维生素/多种矿物质是有效补充营养的关键因素[30] ,但你也可以选择其他一些补充剂,它们可以特别提高你的能量水平:

Vitamin B Complex
维生素 B 复合物

This supplement contains eight B vitamins: B-1 (thiamine),B-2 (riboflavin), B-3 (niacin), B-5 (pantothenic acid), B-6 (pyridoxine), B-7 (biotin), B-9 (folic acid) and B-12 (cobalamin). These B vitamins play an important role in maintaining your health and well-being. B vitamins are essential for optimum brain function, cell metabolism and energy levels. They can also help prevent infections and aid your nerves and digestion.[31]

这种补充剂含有8种维生素 b: 维生素 B-1(硫胺素) ,维生素 B-2(核黄素) ,维生素 B-3(烟酸) ,维生素 B-5(泛酸) ,维生素 B-6(吡哆醇) ,维生素 B-7(生物素) ,维生素 B-9(叶酸)和维生素 B-12(钴胺素)。这些维生素 B 在维持你的健康和幸福方面起着重要的作用。维生素 B 对于最佳的大脑功能、细胞新陈代谢和能量水平是必不可少的。它们也可以帮助预防感染,帮助你的神经和消化。[31]

Vitamin D3
维生素 D3

While Vitamin D is generated in the body through sun exposure, it’s not always possible or desirable to get this vitamin in this way. That’s why Vitamin D supplements have become one of the most popular supplements in the world today. Vitamin D can help you maintain healthy bones and teeth. It may also protect you against a range of conditions and diseases, including Type 1 diabetes.[32] As a recent study by Newcastle University shows, Vitamin D is also vital for making our muscles work efficiently and for boosting our energy levels.[33]

虽然维生素 D 是通过阳光照射在身体中产生的,但是通过这种方式获得维生素 D 并不总是可能的,也不总是令人满意的。这就是为什么维生素 D 补充剂已经成为当今世界上最受欢迎的补充剂之一。维生素 D 可以帮助你保持健康的骨骼和牙齿。它还可以保护你免受一系列疾病的困扰,包括1型糖尿病。纽卡斯尔大学最近的一项研究表明,维生素 D 对于我们的肌肉有效工作和提高我们的能量水平也是至关重要的。[33]


While most people should be able to get sufficient iron from their diets, some people with low iron levels may benefit from increasing their iron intake. Low iron levels are quite common, and if left untreated, can develop into a more serious condition known as iron deficiency anemia (IDA). This is a condition in which your blood doesn’t contain enough healthy, oxygen-carrying red blood cells. As a result, you may experience symptoms such as lack of energy, shortness of breath, difficulty concentrating and tiredness. Getting your iron levels tested regularly can help you identify and treat low iron levels before they potentially develop into IDA.[34]

虽然大多数人应该能够从他们的饮食中获得足够的铁,但是一些铁水平较低的人可能会从增加铁的摄入量中受益。铁含量低是很常见的,如果不加以治疗,可能会发展成为一种更严重的疾病,称为缺铁性贫血(IDa)。在这种情况下,你的血液中没有足够的健康的,携带氧气的红细胞。因此,你可能会出现精力不足、唿吸困难、注意力难以集中和疲倦等症状。定期检测你的铁水平可以帮助你在低铁水平可能发展成 IDA 之前识别和治疗它们。[34]

Fish Oil鱼油

This supplement, due to its high concentration of omega-3 fatty acids (particularly DHA and EPA), may help you to stay physically fit, improve your cognitive performance and fight chronic inflammation. Look for a supplement that contains 1,000 mg of DHA and EPA combined daily. If you’re vegan, vegetarian or allergic to fish, there are plant-based options made from algal oil, which is the the marine algae fish eat to produce DHA and EPA.[35]

这种补充,由于其高浓度的 ω-3脂肪酸(特别是 DHA 和 EPA) ,可以帮助你保持身体健康,提高你的认知能力和对抗慢性炎症。寻找每天含有1000毫克 DHA 和 EPA 的补充剂。如果你是素食主义者、素食主义者或者对鱼类过敏,可以选择植物性的海藻油,这是海藻鱼吃的海藻油,可以产生 DHA 和 EPA。[35]


Used as a traditional herbal remedy for thousands of years, the health benefits of ginseng are impressive. The herb helps protect the body against stress and fatigue. There is also evidence to show that ginseng can help to boost the immune system, while other studies have found that ginseng can lower blood sugar levels. Several variations of the plant from around that world have been discovered, with the most popular varieties being Korean, Siberian and American.[36]



These are live microorganisms that can be consumed through fermented foods or supplements. Probiotics promote a healthy balance of gut bacteria and have been linked to a wide range of health benefits. These include boosting: digestive health, mental health, and overall immunity. As well as fermented foods, you can also take probiotics as capsules, tablets and powders.[37]

这些是活的微生物,可以通过发酵食品或补充剂消耗。益生菌促进肠道细菌的健康平衡,并且已经与广泛的健康益处联系在一起。这些包括促进: 消化系统健康,心理健康和整体免疫力。除了发酵食品,您也可以采取益生菌胶囊,片剂和粉末。[37]


This spice contains an active ingredient called curcumin, which is linked to many scientifically-proven health benefits. These include: fighting inflammation, treating and helping to prevent diabetes, delaying or reversing Alzheimer’s disease, treating depression, and protecting your body from dangerous free radicals.[38] As you can imagine, when you lower inflammation, pain and infection, you’ll feel stronger and naturally have more energy.

这种香料含有一种叫姜黄素的原料药,它与许多科学证明的健康益处有关。这些措施包括: 对抗炎症,治疗和帮助预防糖尿病,延缓或逆转老年痴呆症,治疗抑郁症,保护你的身体免受危险的自由基。正如你可以想象的,当你减轻炎症、疼痛和感染时,你会感觉更强壮,自然而然地拥有更多的能量。

CoFFEE For Energy


While some people primarily drink coffee for its pleasant taste, other people choose the beverage as a way to give themselves a natural uplift due to its high caffeine content.


However, coffee also has several other benefits beyond tasting good and giving your energy a boost. These include:


  • Helping you stay focused and alert
  • 帮助你保持专注和警觉
  • Helping you burn fat
  • 帮助你燃烧脂肪
  • Helping boost your physical performance
  • 帮助提高你的身体表现

Of course, you can definitely get too much of a good thing, and coffee is no exception to this rule.


For the best daily energy boost without disrupting your sleep, I recommend you consume about 400mg of caffeine in a morning. That’s around 2-3 espresso shots or five teaspoons of instant coffee. If you’re pregnant or breastfeeding, then it’s recommended that you limit your caffeine intake to about 200mg per day.


The secret to drinking coffee for energy is to make sure you only drink it in a morning. That’s because caffeine stays in the body for quite some time. Studies show that it leaves the body at a rate of about 11% per hour. This gives it a half life of about 6 hours. To put this in practical terms, if you drink a cup of coffee with 100mg of caffeine at 10am, you’ll still have about 50mg of caffeine remaining in your system at 4pm.

喝咖啡补充能量的秘诀就是确保你只在早上喝咖啡。那是因为咖啡因会在体内停留很长一段时间。研究表明它以每小时11% 的速度离开人体。这使它的半衰期约为6小时。实际上,如果你在上午10点喝了一杯含有100毫克咖啡因的咖啡,那么到下午4点,你的身体里仍然有大约50毫克的咖啡因残留。

For more information on this topic, check out the complete coffee guide: The Ultimate Coffee Guide For Energy Boost.

关于这个主题的更多信息,请查看完整的咖啡指南: 提高能量的终极咖啡指南。


When you put into practice some of the tips suggested in this article, then you’ll not only be able to get your energy back — but you’ll also be able to get your life back!

From morning until night, you’ll have the energy and drive to accomplish the things you want to do. Procrastination and low productivity will be a thing of the past for you. People will notice the difference in you too; I guarantee it. They will begin to see you as a can-do, confident and driven person.


Once you boost and sustain your energy and performance to the highest possible levels, you’ll be ready to take on and overcome the world.


So make today the start of a new, exciting life.


All Energy-Related Articles


Are You Feeling Mentally Tired?


Are you constantly feeling stressful? 你经常感到压力很大吗?Is your busy schedule draining your mental energy? 你繁忙的日程安排是否耗尽了你的精力?Are you struggling hard to squeeze in self-care every day?你每天都在努力挤出时间照顾自己吗?If this sounds like you, then you know how this low-mental-energy life is harming your health, performance and productivity.如果这听起来像你,那么你就知道这种低精力的生活是如何损害你的健康,表现和生产力的。The Solution?解决方案?


The Mindful Focus Toolkit is a guided training and self practice that gives you tools to handle stressful situations.

It can help you de-stress and re-energize when you feel overwhelmed and stressed.


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