Beyond caffeine: 14 buys that support energy from within
Feeling tired all the time? Instead of reaching for another coffee to mask symptoms, it’s worth asking what’s really going on. Persistent fatigue is often a sign that something deeper is out of sync.
Real, steady energy is made inside your cells. Specifically, inside your mitochondria – the tiny powerhouses that turn food and oxygen into ATP, the fuel your body runs on. When mitochondria are thriving, you feel alert, clear-headed and resilient. When they’re struggling, no amount of espresso will fix it.
What causes tiredness and low energy levels?
- Mitochondrial decline. From our 30s onwards, mitochondrial function naturally slows. Fewer, less efficient mitochondria means less ATP – and less get-up-and-go.
- Nutrient gaps. B vitamins, magnesium, iron, iodine and vitamin D are all essential for energy production, yet many midlife women are running low on at least one.
- Disrupted circadian rhythm. Too little morning light and too much artificial blue light at night may throw off sleep, hormones and metabolism.
- Chronic stress. Ongoing stress depletes the nutrients your mitochondria need most and can disturb sleep quality – a double hit to energy.
- Poor sleep. Deep sleep is when mitochondria repair and renew. Skip it, and you start the day in deficit.
The good news? Support your mitochondria, protect your sleep and work with your body clock – and your energy comes back. Here are 14 buys worth adding to your routine.
14 buys that support energy from within
Coenzyme Q10
CoQ10 is the spark your mitochondria need to produce ATP. Natural levels decline from our 30s, and certain medications (like statins) deplete them further.
This daily multivitamin sachet includes CoQ10 alongside other energy-boosting heroes such as B-vitamins, vitamin C and magnesium.
Buy: Youth & Earth Mitochondrial CoQ10
This highly absorbable CoQ10 soft gel capsule helps to enhance energy, protect cells from age-related decline and support heart health.
*Use code LIZLOVES for 25% off first orders and 20% subsequent orders
Adaptogens
Adaptogens are herbs that help the body adapt to stress – the hidden energy thief for so many of us. They work by regulating the HPA axis (the system that controls cortisol), helping to prevent the burnout that chronic stress creates. They also boost ATP production inside your cells and act as ‘normalisers’: calming you down when you’re wired, lifting you up when you’re flat. Unlike caffeine’s quick hit, adaptogens build real resilience over time.
Listen to Liz’s podcast with herbal polypharmacist Schia Mitchell Sinclair to learn more.
Buy: the herbtender Rise & Shine
A gentle, caffeine-free morning blend combining energising ginseng with grounding reishi and iodine-rich Seagreens® to support calm, sustained energy throughout your day – without jitters or crashes.
Iodine
Iodine is essential for your thyroid – the master regulator of your metabolism and energy – yet up to 80% of UK women are thought to have low levels. The culprits: less dairy and fish in modern diets, iodine-poor soils, and a shift from iodised salt to sea salt and Himalayan salt (which don’t contain it). If you’re tired, cold and noticing hair thinning, it’s worth looking at.
Support energy levels and skin at the same time with this pro-ageing blend of iodine-rich organic seaweed and skin-plumping collagen. Simply mix one teaspoon into hot drinks, yoghurts or smoothies.
Buy: Doctor Seaweed Pure Seaweed
A plant-based source of iodine, produced from organic Scottish seaweed.
Extra virgin olive oil
Not a pill, but a daily food habit with serious mitochondrial payoff. EVOO is packed with polyphenols – plant compounds that protect mitochondria from oxidative damage and support energy production. Drizzle it liberally on salads, veg and finished dishes. Look for cold-pressed, peppery varieties for maximum polyphenol punch.
Buy: Citizens of Soil Greek Extra Virgin Olive Oil
Packed with heart-healthy fats and polyphenols, this high quality EVOO supports gut health, fights inflammation and helps you age well – whether you’re roasting, pan-frying or drizzling over salads.
Urolithin A
Urolithin A is the most clinically proven activator of mitophagy – the process of clearing out worn-out mitochondria and making way for fresh, efficient ones. Think of it as a spring clean for your cells. Typical dose is 250–700mg daily. A relatively new arrival on the supplement shelf, but one to watch.
Buy: L Cell Urolithin A capsules
Clinically proven to improve muscle strength by up to 12% after 16 weeks, supporting cellular renewal from the inside out.
B vitamins
B vitamins drive energy production at a cellular level. But up to 40% of us have a genetic variation (MTHFR) that makes it harder to process the synthetic forms found in most supplements. Methylated versions (look for methylfolate and methylcobalamin on the label) are ready for your body to use. Especially worth considering if you feel tired despite doing everything right.
A high-potency B vitamin complex with methylated forms for optimal absorption. Supports energy, cognitive function, hormone balance and methylation, especially beneficial for those with MTHFR genetic variations.
Use code LIZLOVES26 for 15% off
Magnesium glycinate
Magnesium is involved in more than 300 enzymatic reactions, including every step of ATP production. Most of us don’t get enough from food (modern farming has stripped it from our soils). Glycinate is the gentlest, most bioavailable form – it won’t upset your stomach and it supports sleep too. Take it in the evening.
Buy: L Cell Magnesium Glycinate Capsules
Highly bioavailable form of magnesium for supporting energy production and muscle relaxation, as well as contributing towards improved sleep and reduced stress.
Drift off into a dreamy night’s sleep with soothing magnesium glycinate, L-theanine, lemon balm and holy basil. This additive-free formula can also help to support relaxation and mental wellbeing for calmer and happier days.
Use code LIZLOVES26 for 15% off
Vitamin D3
Low vitamin D is linked to fatigue, low mood and muscle weakness – and in the UK, most of us struggle to produce enough from sunlight for at least six months of the year. Pair it with K2 to direct calcium into your bones (where you want it) rather than your arteries (where you don’t). A non-negotiable from October to April.
Buy: Better You Vitamin D3 and K2 Oral Spray
This optimum strength vitamin D supplement stars vitamin K2 for maximum absorption. Each spray delivers 3000IU of vitamin D – an essential nutrient that supports the health of our immune system and bones.
Iron
Iron carries oxygen to every cell, including your mitochondria. Low ferritin (your iron stores) is one of the most common – and most missed – causes of fatigue in women. Vegetarians, vegans and anyone with heavy periods are at higher risk. Ask your GP to check ferritin, not just haemoglobin, and supplement high doses only if needed. A high quality multivitamin can also help to support intake with safe daily doses.
Buy: Wild Nutrition Food-Grown® Women’s Daily Multi Nutrient
An award-winning formula that provides a full spectrum of vitamins, minerals and herbs for women – including iron, B-vitamins, magnesium and more.
Electrolytes
Even mild dehydration can leave you feeling flat, foggy and tired – studies show as little as 1–2% fluid loss is enough to affect energy, mood and concentration. Plain water isn’t always enough though, especially in summer, after exercise or if you’re low in minerals. A good electrolyte blend (sodium, potassium, magnesium) rehydrates you faster and more effectively than water alone, and can lift that sluggish mid-afternoon feeling better than another coffee.
This electrolyte powder supports energy, gut health and collagen production while keeping you hydrated. Blended with adaptogenic Peruvian maca and prebiotic fibre, it’s sugar-free with a natural tart-lemon flavour.
Blue light blockers
Blue light from LEDs and screens suppresses melatonin and disturbs deep sleep – even brief exposure can shift your circadian rhythm out of balance. Amber-tinted blockers from around 8pm protect your sleep and help you wake feeling properly rested. The cheapest energy hack on this list.
Buy: Dream Recovery Blue Light Glasses
Italian-made frames that block up to 98% of blue light for better sleep even if you want to catch up on your favourite TV show of an evening.
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