🍗 Prioritise Protein
Start by making sure that you are eating enough protein per day (you want to aim for 1-1.5kg per g of bodyweight). Protein is the most common deficiency that we see in practice, and one of the easiest ways to support healthy energy levels, and prevent that afternoon slump. It assists with blood sugar management, metabolic health, and providing the necessary fuel and nutrients to your cells that they need to perform optimally.
Our Pick: Whole Earth & Sea, and PranaOn are our most popular plant-based protein powders, as well as WPI for a whey option, which you can find in store.
💤 ☀️ Focus on your Sleep & Circadian Health
Quality sleep is crucial for restoring energy. Establish a calming bedtime routine and balancing your circadian rhythm will ensure that you wake up feeling refreshed and energised. One of the best ways to do this is to:
A). See morning sun as soon as you wake up, before looking at your screens or artificial light. This sets up your circadian rhythm for the day.
B). Block blue light at night time, at least 1 hour before bed (either limit screen time or try our favourite blue light blocking glasses).
C). Consider taking a magnesium supplement before sleep to help improve your deep sleep and nervous system health.
🏃♀️Regular Exercise
Engaging in physical activity is an excellent way to enhance your energy levels while simultaneously improving your overall health. Numerous studies have demonstrated a strong link between regular exercise and increased energy, along with reduced fatigue. For optimal benefits, aim to incorporate a balanced mix of aerobic exercise and resistance training into your routine.
Supplement Recommendations
A variety of supplements and nutrients can effectively address low energy, and the best choice often depends on the underlying cause, which can vary from person to person. If possible, consider getting a comprehensive blood test from your doctor to assess your levels of iron, B12, thyroid (TSH), vitamin D, and magnesium. In the meantime, here are our top recommendations, targeting the most common deficiencies and are the lowest hanging fruit for you to start off with and see results quickly!
🧠 Designs for Health: B-Supreme
B vitamins are essential for energy metabolism and stress management, yet deficiencies in these nutrients are quite common. Incorporating B vitamins into your routine can help you feel more energised, support mood and hormone regulation, and enhance focus. Our most popular B-vitamin complex, B-Supreme, offers activated and highly bioavailable forms of B vitamins in potent amounts, along with a small dose of CoQ10 for additional energy support and mitochondrial health.
☀️ Vitamin D3
Can you believe that the majority of Australians are actually vitamin D deficient? This deficiency is often seen in blood tests, where optimal levels actually exceed the standard reference ranges. Vitamin D is vital for maintaining mood and energy, as it helps regulate hormones involved in energy production. Studies have also shown that adequate vitamin D levels can significantly reduce fatigue. We recommend it as a spray (as imaged above) as it can maximise absorption, and we have a variety available in-store.
🍄 Adaptogenic Mushrooms: Jing Blend
Jing is a Chinese Medicine adaptogenic blend designed to naturally tap into your body’s vitality, offering clean, steady energy throughout the day, free from caffeine-induced jitters or crashes. This is an extremely popular blend that assists with managing stress, reducing fatigue, and enhancing physical and mental health. Tastes great on its own, or added into your favourite hot beverage.