What To Eat To Increase Energy Levels + A 5-Minute Recipe

If your energy levels start to dip anywhere between 2 and 4 p.m., you're not alone. That midafternoon slump was not uncommon in a normal work environment, but with many people working from home so close to the bedroom, nap time has become more enticing.

When there's no time in the day for a nap, though, many reach for a cup of coffee to fix their fatigue. While it might up your energy levels for a bit, caffeine can lead to another crash later on. For lasting energy, focus on anti-inflammatory foods and certain spices, like these:

One reason for fatigue is chronic low-grade inflammation, which can be caused by several factors, including obesity, depression, and chronic pain.

When inflammation is present in the body, less energy is available to the brain. That's because low-grade inflammation flips off a metabolic switch in the chemical pathway that produces energy. The result is not only lower energy but an increase in toxic free radicals that damage brain tissue and reduce insulin sensitivity.

Because of this cycle, foods that increase inflammation can decrease your energy availability. To reduce inflammation, it is important to eat an anti-inflammatory diet. The central tenets of an anti-inflammatory diet are as follows:

If you follow these tenets, your body will be less inflame and you will feel more energized and rejuvenated.

Foods high in polyphenols:

Healthy fats:

Omega-6 fatty acids found in oils such as:

Capsaicin is the compound in chili peppers that makes them spicy. In addition to adding a delicious burn to food, it has been shown to reduce fatigue in mice2. In humans, consuming 2.5 mg of capsaicin per meal (7.68 mg/day) has been shown to restore the energy balance in the body.

Capsaicin affects energy because it affects glucose metabolism in the body. When capsaicin enters the gut, it triggers a vagal response to the brain, thereby regulating appetite by helping hormones from the brain's appetite regulation center more effectively detect when enough is enough.

The amount of capsaicin varies widely among different types of peppers, and it's proportional to how spicy the chili tastes. For example, a mild jalapeño: 0.165 to 0.33 mg of capsaicin; serrano chili: 0.396 to 1.518 mg of capsaicin. Spicier chilies like Thai bird's-eye chilies and habaneros can be an efficient way to get capsaicin (if you can handle them).

Rather than trying to add up capsaicin levels, just try to incorporate more spicy foods into your diet. Use extra cayenne pepper in your cooking, and if you order in Thai, Indian, or other spicy foods, order them one level spicier than you normally would.

Bear in mind that it's not just generic "spiciness" that matters, but the capsaicin itself. In other words, spicy foods that derive their burn from non-capsaicin compounds, like mustard, horseradish, black pepper, and ginger, do not affect energy balance in the same way.

In one study in rats, Nigella sativa seed, commonly known as black cumin, helped fatigue after exhaustive swimming3. It is known to be neuroprotective due to its antioxidant properties. It also increases acetylcholine in the brain, which helps your muscles contract.

Though this is a very promising spice, we need more data, especially from human studies, to consider it effective. Still, it can't hurt to integrate it into your food. You may see it sold as nigella seeds, onion seeds, or kalonji (the Hindi name). It can be used in Indian naan bread, Bengali potato stir-fry, and preserved lemons.

Curcumin, the active ingredient in turmeric, has been found to increase muscle glycogen content in mice. Glycogen is an important energy source. In humans, it may help in the management of exercise-induced inflammation and muscle soreness, thus enhancing recovery and performance in active people. Just 100 mg of curcumin can improve fatigue.

Keep in mind: If you are persistently fatigued, it is important to see a doctor, as fatigue can be rooted in many serious medical conditions such as heart and thyroid disease. When these have been ruled out, though, nutrition is a good place to start thinking about how to raise your energy levels.

Below is a spicy weeknight dinner recipe that may do the trick. The shrimp are a great way to get a dose of seafood and capsaicin in your diet. You can add a bit more cayenne pepper if you prefer your food spicier. Pair it with nonstarchy vegetables, like broccoli, snap peas, green beans, bell peppers, etc., for a stir-fry, or place on top of a salad.

(gluten-free, dairy-free)

Servings: 1

Prep Time: 20 minutes

Cooking Time: 5 minutes