How to get more energy


Many of you may have pressing lifestyles that require balancing a career, looking after children, and trying to eat clean, all whilst keeping as active as possible. Due to these busy lifestyles, this may have led to many of you feeling tired most of the time. So what can you do to help reduce your tiredness?

Why do I lack energy?

One of the reasons for a lack of energy throughout the day could be that you need more sleep. Adults should aim to get roughly eight hours of sleep a night to help feel refreshed and ready for the day ahead. 

Another reason for a lack of energy could be because you aren’t getting enough nutrients from your diet. It’s important to eat a healthy balanced diet that’s full of fruit and veg to ensure you get the nutrients you need to help keep your energy levels up. 

Tips to help with fatigue

Your diet can help to improve your energy levels. Below are some useful hints and tips to help you along the way:

  •  Always eat breakfast
  •  Aim for your five a day. This is the easiest way to ensure you’re getting a good variety of nutrients from your diet – the more colour on your plate, the better
  •  Include slow releasing starches in your diet. Potatoes, wholegrain pasta and rice are nothing to be feared, they all release energy slowly to keep you going throughout the day
  •  Cut down on sugar. Many people reach for sugar when they’re feeling tired, but this is a short-term energy fill that can actually leave you feeling lower than before
  •  Give your body the right amount of calories for your daily activities, as this will help keep your energy levels up
  •  Include foods rich in vitamin B in your diet, as they support healthy energy levels. B vitamins are nutrients that convert your food into energy, and include B1, B2 and B3
  •  Make sure your food is rich in iron, this is essential for your red blood cells which carry oxygen around your body*
  •  Include magnesium rich foods in your diet. Magnesium supports energy and muscle functions,* so it’s important to ensure you're getting the right levels

Vitamins for energy

If you feel you aren’t getting enough energy from your diet or lifestyle, then you may need extra support. There are a few different supplements that can contribute to reducing your tiredness and fatigue, including vitamin B1, B2 and B3, iron and magnesium.*

How will B vitamins help my energy levels?

B vitamins play an important role in maintaining energy levels and turning food into energy.

Vitamin B supplements

Boots sell a range of vitamins that can help support your energy levels, so head to our vitamin B complex, or try our re-energise range for products that can suit your needs.


Iron is another supplement that can play an important role in your energy levels. This nutrient is important in making red blood cells, which carry oxygen around the body, and also plays a role in the process of cell division.* To help with this you can find iron supplements at Boots in the form of iron liquids and tablets, and multivitamins with iron.

How much iron do you need each day?

• For women aged 19-50 – 14.8mg
• For women aged over 50 – 8.7mg
• For men aged over 18 – 8.7mg

You can get a good source of iron from the following foods:
• Liver (but avoid this during pregnancy)
• Beans
• Meat
• Nuts
• Dried fruit – such as dried apricots
• Whole grains – such as brown rice
• Soybean flour
• Most dark-green leafy vegetables – such as watercress and curly kale


Magnesium is another nutrient that can really help to improve your energy levels, and plays a vital role in maintaining healthy bones.
Some foods that are rich in magnesium include:
• Seeds
• Nuts
• Green leafy vegetables
• Whole grains
• Tofu

How much do you need a day?

• For men aged 19-64 – 300mg
• For women aged 19-64 – 270mg

*Iron contributes to normal energy-yielding metabolism & normal formation of red blood cells & haemoglobin. Iron has a role in the process of cell division. Magnesium contributes to normal energy-yielding metabolism and normal muscle function. Thiamin (vitamin B1), Riboflavin (vitamin B2), Niacin (vitamin B3), vitamin B6 & vitamin B12 contribute to the reduction of tiredness & fatigue. Supplemental folic acid intake increases maternal folate status. Low maternal folate status is a risk factor in the development of neural tube defects in the developing foetus. The beneficial effect is obtained with a supplemental folic acid daily intake of 400μg for at least one month before and up to three months after conception.  Vitamin B6 contributes to normal protein and glycogen metabolism and to the regulation of hormonal activity. Niacin contributes to the maintenance of normal skin and to normal functioning of the nervous system. Riboflavin contributes to normal functioning of the nervous system, to the maintenance of normal skin, to the maintenance of normal vision and to contribute to the normal metabolism of iron. Thiamine contributes to normal functioning of the nervous system and to the normal function of the heart. Magnesium contributes to normal muscle function and to normal protein synthesis.