What it does for me

The goal should be a stable and long-term sustainable level of energy. One of the main factors is sleep, which for most adults should regularly last around 7-9 hours per night. [1] It is not only the amount of sleep that matters, but also regularity, meaning going to bed and waking up at approximately the same time whenever possible. Sleep quality is also influenced by sleep hygiene. A dark, quiet and cooler environment is generally preferable, together with limiting screen exposure before bed, reducing caffeine and alcohol in the evening, and avoiding heavy meals shortly before sleep. If the sleep rhythm is disrupted, for example by shift work or travel, melatonin may be considered in some cases to help align the sleep-wake rhythm. [2] For evening relaxation, teas or extracts from valerian, lemon balm, passionflower, lavender or hops may also be used, but they should be viewed as an addition to well-established sleep hygiene rather than a replacement for it. [3] Stable and long-term sustainable energy is not based only on sleep, but also on a well-balanced diet. An adequate energy intake is fundamental, because when intake is insufficient over a longer period, the body may not function optimally and tiredness or poorer recovery can occur. All key macronutrients play an important role: carbohydrates as a source of energy, protein for the maintenance and repair of tissues and muscle mass, and fats as a source of energy and as structural components of tissues. It is therefore better to build meals in a balanced way, rather than relying only on fast sugars. Vitamins and minerals should not be overlooked either, because insufficient intake may be associated with tiredness, weakness or lower performance. Important examples include magnesium, which contributes to the reduction of tiredness and fatigue [4]; iodine, which contributes to normal thyroid function, normal energy-yielding metabolism and normal functioning of the nervous system [4]; vitamin C, which the body cannot produce and which contributes to normal energy-yielding metabolism [4]; and iron, which contributes to the normal formation of red blood cells and haemoglobin and to normal oxygen transport in the body. [4] Regular physical activity may contribute to higher vitality and lower perceived tiredness in everyday life. It supports not only physical fitness, but also the subjective feeling of energy and better functioning during the day. For this reason, regular physical activity can be seen not only as a tool for performance, but also as part of a long-term sustainable approach to energy and general health. [5]

When pressure builds up, sleep is often one of the first areas to deteriorate, and this can lead to greater sensitivity, lower mood and a reduced ability to regulate emotions. [6] Regular movement does not affect only physical fitness; it may also help the body respond to stressors with lower intensity. [7] A balanced and varied diet rich in both macro- and micronutrients should always come first. Supplementation may be a next step, ideally as targeted support, not as a replacement for a high-quality diet. In this respect, certain vitamins and minerals may also be relevant, as they contribute to normal functioning of the nervous system, including magnesium, vitamin B6, vitamin B12 and vitamin C. [4]

An afternoon drop in energy is not unusual, but if it is pronounced and occurs frequently, it is worth looking at several factors. Sleep quality and duration play a major role, because poorer sleep often shows up as greater tiredness the following day. [6] Meal timing and meal composition can also have an influence, as some meals may contribute more to sleepiness and post-meal tiredness. Insufficient fluid intake, long periods of sitting without movement, or a high mental load during the day may also play a role. From a micronutrient perspective, examples include iron, iodine, calcium and B vitamins, which contribute to normal energy-yielding metabolism. In addition, authorised claims for magnesium and iron include contribution to the reduction of tiredness and fatigue. [4]