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.

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.

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.

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.

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.

(gluten-free, dairy-free)

Servings: 1

Prep Time: 20 minutes