How to Boost Your Energy With Food

How to Boost Your Energy With Food

Relying on that third coffee hit to bring that much-needed boost to your day? You might want to take a closer look at your diet. Diet and nutrition can have a very real impact on your ability to power through the day.

Luckily, there are a few simple tips and tricks you can use to pump up your energy levels.


Feeling sluggish soon after your morning bagel or cornflakes? Switch to steel-cut oats to start your day. These complex carbohydrates are full of fibre and perfect for those who are prone to blood sugar spikes. To go one step further, supercharge your breakfast by adding flaxseed, walnuts, and berries. The added nutrients and fibre will have you feeling satiated and alert for the whole morning.


As we age, our ability to absorb vital vitamins and minerals decreases. This is especially the case for vitamin B12, in which 1 in 10 people over the age of 60 are deficient. B12 is critical for keeping our energy levels and cognitive function in shape so it’s important to keep your levels in check. Look out for foods such as chicken, red meat, liver and fish or if you’re cutting back on animal products, make sure to look for B12 fortified cereals or soy milk in your next grocery shop.


Iron is an important mineral found in our red blood cells that helps transport oxygen to our cells. When we lack iron, our body’s ability to oxygenate our cells plummet, leading to fatigue. Readily bioavailable iron can be found in shellfish, red meat, and liver. But don’t worry vegetarians – contrary to belief, you don’t have a higher incidence of iron deficiency than meat eaters. Non-heme (plant based) iron is also found in tofu, lentils, cashew nuts and seeds.

If you’re really looking to up your iron levels, make sure you’re also incorporating Vitamin C into your diet as it’s a powerful enhancer of iron absorption. You don’t need to go overboard though, just one orange contains 88% of your Vitamin C needs!

One final tip is to be strategic about your Calcium intake. Calcium is known to inhibit iron absorption so, try and eat your iron-rich foods at least two hours before or after Calcium rich foods.


Healthy Magnesium levels are critical for those who like to keep busy, however, over 40% of those over 40 are not getting enough. Without adequate levels, we tire quicker and need more oxygen to function.  The average adult needs 300-400 milligrams of Magnesium a day so stack up on those leafy greens such as kale, spinach and collard greens during your next weekly shop!

45+LIFE Energy has been specifically developed for adults 45 years and older. It combines key vitamins, minerals and nutrients for energy production so you can stay on top of your game. 

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