For many Australians, tiredness on a daily basis can feel like a constant struggle, but it can be more than just lack of sleep that is causing fatigue. Lacking nutrients that are essential for energy production could also be the reason you’re feeling sluggish.

Here are three energy boosting nutrients that can help improve your energy levels and fight fatigue.

1. Ubiquinol

Ubiquinol is an antioxidant found naturally in the body that begins to deplete at the age of 30 but can begin to decrease for those who are physically active by as early as 20 years old. Ubiquinol is vital to the production of energy within the body, with low or deficient levels causing symptoms such as exhaustion after exercise and mental fatigue. Taking a Ubiquinol supplement is an efficient way to restore healthy levels of this essential nutrient and optimise energy in the body.

2. Iron

Iron is an essential mineral and is the most common nutritional deficiency found worldwide[1]. Among the most common symptoms of iron deficiency is extreme fatigue[2]. The body can’t make iron, so it is an important nutrient to include in your diet. For those who believe they are iron deficient, a visit to a health practitioner to test your levels and start supplementation may be necessary. In the meantime, include iron-rich foods in your daily diet such as red meat, dark leafy vegetables (such as kale, spinach and Brussels sprouts), eggs and lentils.

3. Magnesium

Magnesium is also an essential mineral in the body and plays a role in the release of enzymes that help regulate energy and stress levels. If you’re not receiving enough Magnesium in your diet (dark leafy greens, beans and nuts are all rich in magnesium), it could be worth talking to your health care practitioner about supplementation.

Improving your levels of these nutrients will not happen overnight – it may take several months of continuous inclusion of the above foods in your diet as well as supplementation. Seek guidance from your health care practitioner to correct and identify any deficiencies—and start to feel your energy return.

Always consult your healthcare practitioner about whether supplements are appropriate for you.

[1] Gastroenterological Society of Australia. 2013. Iron Deficiency. [ONLINE] Available at: http://www.gesa.org.au/consumer.asp?id=84.

[2] https://www.healthdirect.gov.au/iron-deficiency