{"id":14789,"date":"2022-01-28T16:54:45","date_gmt":"2022-01-28T16:54:45","guid":{"rendered":"https:\/\/www.personanutrition.com\/blog\/?p=14789"},"modified":"2023-05-17T05:31:36","modified_gmt":"2023-05-17T05:31:36","slug":"4-energy-boosting-nutrients-you-may-be-lacking","status":"publish","type":"post","link":"https:\/\/www.personanutrition.com\/blog\/4-energy-boosting-nutrients-you-may-be-lacking\/","title":{"rendered":"4 energy-boosting nutrients you may be lacking"},"content":{"rendered":"We all strugglewithsluggishnessfrom time to time, but if you find yourself slumped on the couch most days,it could partly be due to your diet.Don\u2019tworry:getting back on trackdoesn\u2019tmeansuckingdown celery juice or replacing your burger bun with arubberybell pepper.It just meansbeing smart about what you eat. Start byaddingthese 4keynutrients into your diet.You\u2019llbe feeling energized faster than Netflix can ask \u201care you still watching?\u201d1)FiberIoften hear people say carbs make them feel bloated or sluggish.A lot of diets encourage us to limitor even eliminatecarbstoalleviatethosefeelings.Butdon\u2019tswear off the starchy stuffjust yet.Carbs are actually your body\u2019s preferred choice for quick fuel.1They\u2019re especially importantif you exercise frequently,asthey helpyourechargeand replenish your musclesafter a workout.To tackle thatughfeeling, youmayjust need to change theamount or type of carbs you\u2019re eating.Try pairing whole grainswith either a protein or a fat:Yogurt with granola, popcorn with nutritional yeast, and oatmeal with fruitare all sure to satisfy, helpingyoustayfullyfueledwithout that heavy, bloated feeling.2)VitaminB-12Ever noticed how “energydrinks” always contain 10,000% + of yourRecommended Daily Value of B-12?This celebrity vitaminis often associated with instant energy because it plays a starring role in your metabolic processes (converting food to energy).Butinreality,moreB-12 doesn\u2019tnecessarilyequal moreoomph.Adding it to your dietwill only help you if you\u2019re filling anutrientgap.Ifyou\u2019reover 60,eatingaplant-baseddiet, or have a digestive disorder like IBS or Celiac, youmay be low onvitamin B-12and feeling drained as a result.If that\u2019s the case,try a plant-based milk, cereal or bread that\u2019s been fortified with B-12(read theNutritionFacts label to make sure) ortryseasoningyour food with anutritional yeast.You may find it\u2019s enough to put a spring back in your step.3)IronFatigue is a classic sign of iron deficiency. Without Iron, your cells won\u2019t get the oxygen they need to do important things like power your muscles.2If youeataplant-baseddiet,menstruate orhavemalabsorptive disorders (like IBS or Celiac),there’san increased riskthat you’re low on this vital nutrient.If you\u2019re vegan or vegetarian, trytoget 1to2 plant-based sourcesof iron a day, like lentils or beans. If you\u2019re a meat eater,three servings of chicken (dark meat), eggs or beef per week should cover you.4)Vitamin Daka the Sunshine VitaminVitamin Dplays a vital role in energy production bylending a hand to yourmitochondria. These are thepowerhousesof cellsthatuse oxygentosupplytheenergyyourbodyneedsfor everyday activities3, 4.It\u2019s one of the trickiest nutrients togetfromyour diet,though.If you\u2019re not getting enough, it can result inextreme fatigue.Luckily, your body can createvitamin Dfrom the sun. It does thisby converting cholesterol in the skin to vitamin D3,a process that\u2019s powered byUVBlight.This plant-like adaptation sounds likesomething out of asci-fi movie, but it\u2019sareal phenomenon. Unfortunately,like any good sci-fi, italsohas its limits.If you wear a lot ofsunscreenor live inamore northerly latitude (think North of San Diego) you may not be getting enoughUVBto generatevitaminD,especially during the colder months.If you\u2019re feeling sluggish and you think low sunlight could be the culprit, try getting outside for at least 15 minutes a day without sunscreen. Ifthis isn’t an easy option, orifsunlightis hard to come by in your neck of the woods,adailyvitamin D supplement is an easy way to get what you need.Questions about energy supplements?When it comes toenergynutrients, there is no one-size-fits-all solution. If you\u2019re interested in trying supplements and not sure where to start,take our free nutrition assessmentto find out exactly what you need to get your bounce back.AboutAllieAllie is a spin-class-teaching, triathlon-winning nutritionist who loves to help others. She has aMaster\u2019sdegree in nutrition and has publishedacademicresearch on improving food access for underserved populations.Persona has a whole team ofqualified nutritionists just like Allie, ready to answer questions, seven days a week.Chat with a nutritionistright now.This information is not intended as a substitute for the advice provided by your physician or other healthcareprofessionalor any information contained on or in any product label or packaging. Do not use the information from this article for diagnosing or treating a health problem or disease, or prescribing medication or other treatment. Always speak with your physician or other healthcare professional before taking any medication or nutritional, herbal or homeopathic supplement, or using any treatment for a health problem. If you have or suspect that you have a medical problem, contact your health care provider promptly. Do not disregard professional medical advice or delay in seeking professional advice because of something you have read in this article.","protected":false},"excerpt":{"rendered":"

We all struggle with sluggishness from time to time, but if you find yourself slumped on the couch most days, it could partly be due to your diet.   Don\u2019t worry: getting back on track doesn\u2019t mean sucking down","protected":false},"author":49,"featured_media":18547,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_monsterinsights_skip_tracking":false,"_monsterinsights_sitenote_active":false,"_monsterinsights_sitenote_note":"","_monsterinsights_sitenote_category":0,"footnotes":""},"categories":[1815,1891,1925],"tags":[],"class_list":["post-14789","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-energy","category-vitamin-101","category-vitamin-101-energy"],"acf":[],"_links":{"self":[{"href":"https:\/\/www.personanutrition.com\/blog\/wp-json\/wp\/v2\/posts\/14789","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/www.personanutrition.com\/blog\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.personanutrition.com\/blog\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.personanutrition.com\/blog\/wp-json\/wp\/v2\/users\/49"}],"replies":[{"embeddable":true,"href":"https:\/\/www.personanutrition.com\/blog\/wp-json\/wp\/v2\/comments?post=14789"}],"version-history":[{"count":5,"href":"https:\/\/www.personanutrition.com\/blog\/wp-json\/wp\/v2\/posts\/14789\/revisions"}],"predecessor-version":[{"id":18303,"href":"https:\/\/www.personanutrition.com\/blog\/wp-json\/wp\/v2\/posts\/14789\/revisions\/18303"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.personanutrition.com\/blog\/wp-json\/wp\/v2\/media\/18547"}],"wp:attachment":[{"href":"https:\/\/www.personanutrition.com\/blog\/wp-json\/wp\/v2\/media?parent=14789"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.personanutrition.com\/blog\/wp-json\/wp\/v2\/categories?post=14789"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.personanutrition.com\/blog\/wp-json\/wp\/v2\/tags?post=14789"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}