5 Nutrients That Help Keep You Energized

5 Nutrients That Help Keep You Energized

If you properly plan what and when you eat, you can stay energized all day. The trick is to keep your blood sugar levels balanced and avoid high-sugar foods that cause the dreaded sugar crash.

Supplementing your nutrient intake with IV therapy can also help your energy levels. At The Painless Center in Carlstadt and Tenafly, New Jersey, board-certified physician Jason Chiu, MD, and our care team use IV therapy to address a variety of chronic health conditions and boost your energy through the delivery of essential vitamins and nutrients into your bloodstream.

No matter how you choose to care for your health, steady energy throughout the day feels great! Here’s how to avoid the 3pm slump with five nutrients that help maintain your energy levels.

1. Carbohydrates

Carbohydrates get a bad reputation but they are the body’s primary source of fuel, just as gasoline is the vehicle’s primary energy source. When we consume carbs, our bodies convert them into glucose, which our bodies use for physical activities and involuntary actions like breathing and pumping blood.

When you don’t have enough carbohydrates, your energy levels plummet and you experience muscle cramps, headaches, and constipation. Skip white and refined carbohydrates in favor of whole foods including quinoa, brown or wild rice, and oats, and try to get 45 to 65% of your daily calories from whole grains, fruits, and vegetables.

2. Fiber

Fiber improves digestive and heart health, regulates blood sugar and controls our appetite, and provides steady energy. Men should get 38 grams of fiber daily while women should consume 25 grams of daily fiber. The best sources of fiber include whole grains, fruits, vegetables, lentils, chickpeas, and almonds.

3. Fats

Another vital nutrient for the body, fats are often seen as the enemy of people wanting to lose weight. But fat helps promote stable blood sugar levels, keeps you full longer so you eat less, and helps you maintain concentration.

About 20% of your daily calories should come from healthy fats, like olive oil, nut butter, fish, avocados, and nuts.

4. Magnesium

Our bodies use magnesium to produce a chemical form of energy needed to keep your muscles, heart, and kidneys performing at their best. As an added bonus, magnesium also contributes to the production of serotonin, the body’s feel-good chemical. If you aren’t getting enough magnesium, you’ll likely have trouble sleeping, low mood, and muscle spasms.

Women should aim for 320 milligrams of magnesium daily while men should shoot for 420 milligrams. You can increase your magnesium intake by consuming spinach, whole grains, and nuts, but it can be difficult to reach the recommended daily amount as exercise and diuretic medications can reduce magnesium.

Magnesium supplements can help you reach the recommended daily levels, as can IV therapy at The Painless Center.

5. B Vitamins

B vitamins support your metabolism by converting the food you eat into glucose while also supporting immune health and mental health. Lacking B vitamins causes fatigue, nerve problems, and low mood. You can increase your consumption of B vitamins with chicken, beef, eggs, dairy, legumes, and soy milk.

Vegetarians may have a hard time getting enough of the B12 vitamin, but supplements or IV therapy can ensure you’re getting the nutrients your body needs.

Ready to learn more about how IV therapy can help you improve your overall health and wellness and restore your energy? Schedule an appointment online or over the phone at The Painless Center location nearest you.

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