Top Natural Energy-Boosting Foods and Supplements

The power to boost your energy lies in your daily choices, from how you nourish your body to how you care for your mind and stay active. In my previous article, “Boost Your Energy Holistically and Naturally,” I shared powerful habits that can elevate your vitality, such as following an energy-enhancing diet, staying active, avoiding draining routines, and embracing uplifting practices. Now, let’s go deeper and explore the top natural energy-boosting foods and supplements.

Natural Energy-Boosting Foods

When you nourish your body with natural energy-boosting foods and supplements, your body can perform at its best without having to rely on toxic ingredients. Let’s start by looking at the natural energy-boosting foods:

Carbohydrate-Dominant Foods

Carbohydrates are your body’s primary and preferred source of fuel. When consumed, they break down into glucose, which is used to produce ATP, the primary source of energy for your cells.

• Quick Energy Carbs: Natural sugars from simple carbohydrates provide a fast energy boost, ideal for immediate needs like workouts or mental focus. Some examples include honey and fruits (berries and bananas, which are also rich in potassium).
• Sustained Energy Carbs: Complex carbohydrates digest slowly, providing a steady release of glucose. This helps avoid energy crashes associated with sugary snacks or refined carbs. Oats, quinoa, and sweet potatoes are examples of complex carbs.
• Fiber-Rich Carbs: Carbohydrates rich in fiber help regulate blood sugar levels, supporting steady energy and reducing fatigue. High-fiber foods include oats, lentils, beans, berries, and brown rice.

Protein & Amino Acid–Rich Foods

Protein provides essential amino acids that repair muscle tissue, contributing to physical stamina and preventing fatigue, especially during exercise or daily activity. Animal-based proteins contain amino acids such as glycine, arginine, and methionine, which are the building blocks of creatine, helping to supply quick energy to muscles.

Additionally, protein plays a crucial role in maintaining steady energy levels throughout the day, as it helps build enzymes and hormones that regulate metabolism and energy production. Additionally, compared to simple carbs, protein digests more slowly, slowing down the release of glucose into the bloodstream and helping to maintain steady blood sugar levels, which in turn avoids energy crashes.

The following are great sources of protein and amino acids:

• Eggs, Beef, & Chicken: High-quality protein with essential nutrients like B12 and choline.
• Fatty Fish: Fatty fish like salmon and sardines have omega-3 fatty acids, B vitamins, and protein.
• Bee Pollen: Bee pollen is a natural source of carbohydrates, protein, amino acids, antioxidants, enzymes, minerals, and B vitamins, supporting immune function, recovery, energy production at the cellular level, and reducing oxidative stress.

Healthy Fats & Omega-3 Sources

Healthy fats are vital for mitochondrial health, which is essential for your cells’ energy production. Unlike quick-burning carbohydrates, fats support cellular function and provide a slow, sustained release of energy that helps stabilize blood sugar and prevent energy crashes. They play a crucial role in maintaining steady, long-lasting energy levels and supporting brain function.

The following are great sources of healthy fats:

• Omega-3 Fatty Acids: Fatty fish, being high in omega-3s, support mitochondrial function and improve energy metabolism.
• Alpha-Linolenic Acids (ALA): ALA is present within mitochondria and is crucial for digestion, absorption, and the creation of energy. It helps enzymes turn nutrients into energy and also has antioxidant properties. Flaxseeds, walnuts, chia, and hemp seeds are good sources of ALA Omega-3.
• Saturated Fats: Saturated fats are not harmful; they provide a stable source of long-lasting energy. Good sources include butter, beef tallow, & ghee.
• MCTs – Medium-Chain Triglycerides: MCTs are a unique type of fat with a shorter chain length, allowing them to be rapidly absorbed and converted into energy by the liver. MCTs are quickly utilized as fuel rather than stored and support weight management by increasing feelings of fullness, promoting fat burning, and enhancing calorie expenditure. Additionally, MCTs help balance blood sugar, combat harmful bacteria and yeast, and may offer cognitive benefits. Coconut and MCT oil are good sources.

Mineral-Rich Foods

Minerals like magnesium, iron, zinc, and potassium are essential for energy production, as they support muscle function, oxygen transport, and help convert food into usable cellular energy.

Magnesium

Magnesium is also involved in energy since muscle weakness and fatigue are common in those with magnesium deficiencies.

• You can find magnesium in fish, avocado, nuts, seeds, legumes, bananas, whole grains, dark chocolate, and leafy greens, especially spinach and kale.

Trace Minerals

Trace minerals support energy metabolism.

• Bee pollen is a great source and contains iron, zinc, magnesium, potassium, calcium, phosphorus, copper, manganese, selenium, and chromium.
• Himalayan pink salt does contain trace minerals, including calcium, magnesium. potassium, iron, zinc, phosphorus, manganese, and copper
• Seaweed (e.g., kelp, nori, dulse) is rich in iodine, magnesium, iron, zinc, and others.
• Nuts and Seeds, especially pumpkin seeds, sesame seeds, chia, and flax, are high in zinc, magnesium, and manganese.
• Shellfish (e.g., oysters, clams) contain zinc, copper, selenium, and iron.
• Organ Meats (e.g., liver) are one of the densest sources of iron, zinc, copper, and selenium.
• Dark Leafy Greens provide magnesium, iron, calcium, and potassium.

Iron

Iron is a vital mineral that supports your body’s ability to produce energy by helping transport oxygen through the bloodstream. It’s a key component of proteins and enzymes involved in metabolism and cellular function. Women are especially prone to iron deficiency due to blood loss from menstruation, making it even more important to maintain healthy iron levels for sustained energy and overall health.

• Red and organ meats, beans, spirulina, spinach, green peas, cashews and almonds, sesame and pumpkin seeds, quinoa, dandelion greens, coconut, blackstrap molasses, whole grains, and dried apricots are great sources of iron.

B Vitamins

B vitamins are a group of eight essential nutrients that play roles in many organs and bodily systems. Many of the B vitamins are required for energy, blood production, and converting food into usable energy at the cellular level. Many people with low levels of B vitamins experience fatigue, underscoring its importance for energy.

• You can find B vitamins in whole grains, eggs, organ meats, pork, poultry, trout, mussels, tuna, salmon, oatmeal, yogurt, milk, mushrooms, almonds, sunflower seeds, avocados, acorn squash, black beans, chickpeas, potatoes, dark green leafy vegetables, papaya, seeds, and nuts.

Adaptogen-Rich Foods

Adaptogens are natural herbs and mushrooms that help the body adapt to physical, mental, and emotional stress while supporting steady energy levels. They work by balancing stress hormones like cortisol, supporting adrenal health, enhancing how your cells produce energy, and improving focus and endurance, helping you avoid energy crashes.

• Examples of adaptogen-rich foods and herbs supporting energy include ashwagandha, Rhodiola Rosea, cordyceps mushroom, and ginseng.

Carnitine

Carnitine helps transport long-chain fatty acids into the mitochondria to be oxidized and produce energy. It is used to boost exercise performance, improving cognition and depression, and even accelerating fat loss.

• Food sources rich in L-carnitine are animal products such as meat, poultry, fish, and milk. Redder meats tend to have higher levels of L-carnitine.

Natural Energy-Boosting Supplements

Let’s continue our exploration of the natural energy-boosting foods and supplements that can help you stay energized. Now that you know the natural energy-boosting foods that you can consume, let’s look at the natural energy-boosting supplements that can help you stay vigorous and enhance your performance:

• Coffee: Coffee has been enjoyed for hundreds of years as a natural energy booster, thanks to its caffeine content that enhances alertness, focus, and physical stamina. Tylers Coffee is an organic coffee utilizing a process that removes natural acids found in regular coffee (Use Code ADRIANAALBRITTON to get 10% OFF).
• Omega-3 Supplements: Pure Encapsulations EPA/DHA Essentials, Dr. Mercola Cod Liver Oil
• B-Complex Vitamins: Pure Encapsulations B-Complex Plus, Global Healing Organic Vitamin B12 methylated drops
• Iron (if you’re deficient or don’t eat meat): Global Healing Organic Iron Drops, New Chapter Iron Supplement -whole food ingredients
• Magnesium: Pure Encapsulations Magnesium (Citrate) or Global Healing Calcium and Magnesium Orotate
• CoQ10 (Coenzyme Q10): Supports mitochondrial function and energy production Pure Encapsulations CoQ10, Global Healing CoQ10 & BioPQQ with Pure Himalayan Organic Shilajit
• Rhodiola Rosea: Gaia Herbs Organic Rhodiola Rosea
• Adaptogen Nootropic Blend: Organic Muscle’s Superfood Nootropic Brain Boost is an organic blend that boosts focus, clarity, memory, and stress resilience, helping you stay sharp and productive. It contains cocoa, matcha, yerba mate, green coffee bean extract, ginseng, Rhodiola Rosea, ashwagandha, mushroom powder, and other superfoods (Use Code FITNALL)
• L-Carnitine: Helps convert fat into usable energy. Pure Encapsulations L-Carnitine, Pure Original Ingredients L-Carnitine L-Tartrate
• Creatine: Enhances short bursts of energy, especially in physical activity: True Athlete Kre Alkalyn Powder
• Organ Supplement: Organ supplements can help support natural energy levels by providing bioavailable vitamins, minerals, and cofactors essential for mitochondrial function and metabolic health: Ancestral Supplements Grass Fed Beef Organ Supplement
• Matcha Green Tea Powder: It has caffeine combined with L-theanine, PURE SYNERGY Organic Matcha Power Capsules, Micro Ingredients Organic Matcha Green Tea Powder
• NAD: NAD is a vital coenzyme that supports cellular energy production by aiding the mitochondria in converting food into ATP, fuels metabolism, breaks down nutrients, and activates proteins that enhance energy efficiency and cellular longevity. NAD levels naturally decline with age, contributing to fatigue and reduced metabolic function: Global Healing Ultimate Cellular Health – NAD Supplement 

Conclusion

Now that you know the top natural energy-boosting foods and supplements, you can stay energized without the energy crashes or the need to rely on artificial stimulants or quick fixes that can harm you. Nourish your body by prioritizing natural energy-boosting foods, such as complex carbohydrates, quality proteins, healthy fats, and trace minerals, which help fuel both body and mind throughout the day. Nutrient-dense choices support sustained energy production, while adaptogens, minerals, and compounds like carnitine further enhance resilience and stamina. If you are seeking additional support, natural energy-boosting supplements can complement a balanced diet by filling in nutritional gaps and supporting metabolic processes. When combined thoughtfully, these foods and supplements offer a sustainable approach to maintaining vitality and focus. However, if you’re already fueling your body with natural energy-boosting foods and supplements but still feel drained, it may be time to get a hormone and wellness test so you can stop guessing and start knowing

To a Fitter Healthier You,

Adriana Albritton

The Fitness Wellness Mentor

About the Author

Adriana Albritton has a Master’s in Forensic Psychology, certifications in personal training, nutrition, and detoxification, and is the founder of FitnAll Coaching and blog. She is the author of 28 Days to a New Life: A Holistic Program to Get Fit, Delay Aging, and Enhance Your Mindset, and a coauthor of The Better Business Book Volumes II and III. With a background in mental health, Adriana brings a holistic, science-backed approach to wellness. She combines mindset coaching, fitness, and nutrition to help people stay lean, energized, healthy, and centered. As part of Health Six FIT, she’s also helping reshape healthcare through AI-driven, integrative wellness education.