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The Best Foods for Natural Energy (No Energy Drinks Required)

Tired and looking for more energy? Check the produce aisle. Your body requires many nutrients to produce energy, which are found in nutrient dense whole foods. The most important nutrients for energy production are B vitamins, vitamin C, magnesium, and zinc. Iron dysregulation, which occurs because of insufficient magnesium and copper, and sleep also play a role in fatigue and low energy. 


The best source of natural energy is from an organic whole food diet. Foods rich in B vitamins include:

  • dark leafy greens

  • salmon

  • organ meats like liver

  • eggs

  • milk

  • beef

  • oysters

  • clams

  • mussels

  • legumes

  • chicken

  • turkey

  • yogurt

  • nutritional yeast

  • pork

  • trout

  • sunflower seeds


Vitamin C can be sourced from:

  • citrus

  • bell peppers

  • strawberries

  • kiwi

  • tomatoes

  • cabbage

  • cauliflower

  • broccoli

  • Brussels sprouts 


Magnesium rich foods include:

  • avocados

  • nuts

  • seeds

  • legumes

  • whole grains

  • fatty fish

  • bananas

  • dark leafy greens 


Foods high in zinc include:

  • meat

  • shellfish

  • legumes

  • seeds

  • nuts

  • dairy

  • eggs

  • whole grains 


Including these foods in your balanced diet can help support your body’s natural energy production.


Iron dysregulation occurs when iron is in the wrong place, which is commonly misdiagnosed as anemia. Iron is vital for energy, because it carries oxygen into the cells where ATP (cellular energy) is produced. When mineral levels are insufficient, iron is pulled from the blood and becomes stored in tissue and causes oxidative stress, which leads to fatigue as a result of inflammation. Ensuring adequate magnesium and copper levels, which can be assessed via RBC magnesium and RBC copper tests, is key to proper iron regulation. 


Caffeine and energy drinks may give you a temporary boost of energy, but they actually cause more harm than good. These beverages are typically fortified with high amounts of synthetic vitamins, which requires the body to use minerals, like magnesium and copper, to process these artificial vitamins. Large doses of caffeine interfere with sleep, which is necessary for optimal energy production. 


Ensuring optimal sleep through a regular sleep schedule and sleep hygiene practices can allow you to function at your best. Sleep allows your body to repair damaged tissues, detox free radicals, organize thoughts, and prepare cells to generate energy. Some tips for optimal sleep include going to bed and waking up within 1 hour of the same time every day, keeping your bedroom dark and cool, avoiding screen time for at least 1 hour before bed, stopping caffeine consumption at least 8 hours before bed, eating your last meal no less than 3 hours before bed, and engaging in calming bedtime rituals to unwind.


Schedule an appointment with Renewed Hope Nutrition to receive personalized nutrition recommendations, functional lab interpretations, and tips for staying healthy naturally. 



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