Live with Vitality: 7 Things to Help Boost Your Vitality
What is it about mid-day that just takes the wind out of your sails? Sure the morning was great but after lunch somewhere around 3pm nap time starts calling. If you used to bounce out of bed to take on the day but now find yourself mired down instead, you may need to take a look at the bigger energy picture. Pouring another cup of coffee isn’t the answer— choosing to boost your natural vitality is a better solution. Let’s learn about how vitality plays an important part in both your physical and mental energy.
What Does "Boosting Your Vitality" Really Mean?
Strictly speaking Merriam-Webster defines vitality as “the capacity to live and develop”.1 But such an energetic word carries a lot more with it than just a dry dictionary definition. It’s the liveliness you feel and the spark that makes you want to get going. It’s the enthusiasm you feel when you get up to start a fresh, new day. When you have vitality you feel energized, healthy and optimistic. Vitality helps bring balance between physical health, mental acuity and emotional stability.
Do you have low energy levels? People want a solution to feeling tired, but low energy levels can have several causes:
- Poor sleep habits
- Stress
- Bad diet
- Dehydration
- Not enough physical activity
- Medical issues
Having vitality can change your whole outlook on life. Even an occasional rainy shower won’t dampen the pep in your step if you feel energized to take on what the day brings.
Move Your Body (and Watch Everything Change)
Too many people see exercise as some sort of self-punishment rather than the opportunity it presents. Physical activity is essential to good health, especially as you grow older. Studies have shown there are health benefits beyond just muscle tone. Some experts have even said exercise is medicine.2 But like any medicine, dosage is the key to seeing any benefits.
There are many different ways to get moving that don’t involve going to a gym.
- Go for a walk. Just stepping outside for a walk helps clear your mind and gets those joints moving.
- Weight lifting without the weights. Everyday objects around the house are great for strength training. A gallon jug of water weighs eight pounds and has a convenient handle for doing a few reps.
- Indoor circuit training. Create a short workout routine such as 10 squats, 10 pushups and 10 jumping jacks in your living room. Then repeat the routine twice to start and increase frequency as your ability grows.
- Use your body. Simple body weight exercises like squats, lunges, pushups, planks and jumping jacks don’t require any equipment and can be done anywhere.
- Stretch it out. There are lots of stretching exercises (or even yoga) that require nothing more than a space to do them in.
Just 10 minutes a day of intentional movement or exercise can make a big difference in your health. It can be as simple as walking around the neighborhood or a quick workout video. Most people can find 10 minutes in their day for some form of quick exercise that will leave them feeling refreshed and invigorated afterwards.
You don’t need to be Jack Lalanne or Jillian Michaels to start an exercise routine, just find something you like that matches your energy level:
- Low energy - slow gentle movements walking, simple stretches or water aerobics.
- Moderate energy - bigger movements like squats, lunges, jogging or light weight training.
- High energy - Higher impact movements like running, biking, swimming or heavy weight training.
Getting moving is good for the body, mind and soul. Just make sure to check with your healthcare provider before starting any exercise program.
Sleep: Your Secret Vitality Weapon
Believe it or not the quality of your sleep may be more important than the quantity. A few hours of deep, restful sleep are better than a full night of tossing and turning. Make sure your bedroom is a place of rest where your body can feel at ease. Try these simple changes to improve your bedroom’s restful appeal:
- Keep cool. Lower the thermostat at night and run a fan to help keep your body cool.
- Make it dark. Turn out any stray lights and block any light sources that peek out.
- Quiet please. Silence any noise making devices in the home. If ambient noise is a problem use a fan or other white noise generator to mask it.
- Invest in comfort. Find bedding that feels good to you. Different sheet fabrics can feel cool or cozy. Make sure your pillow supports your head at a comfortable angle.
- Ban the box. Take the TV or tablet out of your bedroom so your mind knows that when you are in bed it is time for sleep.
When it is time for bed try to follow a set routine every night. This allows your body to start switching off for the night because it knows what is coming up next. Follow the same routine every day, even on weekends. Try activities that allow your body to relax like a warm bath, listening to relaxing music or reading a good book.
If you are having a difficult time falling asleep try these tips:
- Try progressive muscle relaxing. Slowly tense and relax your major muscle groups for 10 seconds each starting at your head and finishing at your toes.
- Focus your mind on a calming place like the beach or forest.
- Inhale through your nose for four seconds, hold your breath for seven seconds and breath out of your mouth for 8 seconds.
- Avoid phone or computer screens.
- If your mind is racing try counting backwards from 100 to interrupt the cycle.
- Take a sleep supporting supplement such as melatonin or valerian root.
Real Food for Real Energy
For true vitality you need to keep your body fueled up with the right kind of foods. Many people are fans of Michael Pollan’s simple approach: "eat food, not too much, mostly plants." But make sure the food you are eating is real food, not over-processed junk food for truly sustainable energy. Fresh vegetables, whole grains, beans, seeds and other nutrient-rich foods should be the basis of your diet. Try to eat protein in balanced amounts across all your meals instead of loading it all up in just one meal. Be mindful of your portions and only eat until you are satisfied, not stuffed.
Foods That Actually Boost Your Vitality
Try adding these foods to your diet for a steady source of energy:
- Kale
- Spinach
- Broccoli
- Beans
- Lentils
- Oats
- Brown Rice
- Bananas
- Sweet Potatoes
- Eggs
- Nuts
- Apples
- Blueberries
- Edamame
Luckily there are quick and easy ways to work these ingredients into your meals. Try these meal ideas for a change:
- Grain bowl - Steamed brown rice topped with sauteed vegetables and your favorite protein with a sprinkling of peanuts or sunflower seeds. Add a slice of avocado for a healthy fat source.
- Healthy Wrap - Grab a whole-grain wrap with your favorite protein (chicken, tofu, boiled egg for example) with a handful of fresh greens and shredded carrots for crunch. Top it with a dollop of hummus and wrap it up to go!
- Salad supreme - Toss a spinach or kale salad and add black beans or lentils. Chop up your favorite fresh vegetables and fruits (apples work great). Add a handful of nuts and top with a simple vinaigrette dressing.
- Yogurt plus - Scoop your favorite yogurt into a large cup with layers of fresh fruit. Top with a handful of granola and sunflower seeds for an energizing breakfast or anytime snack.
The Blood Sugar Connection You Need to Know
When your blood sugar tanks, so does your energy. That’s why breakfast is the most important meal of the day. A balanced breakfast early in the day gets your body supplied with the fuel it needs to stay energized. Try to eat meals at a consistent time every day to keep energy levels stable. Avoid eating late at night or trading a smaller breakfast/lunch for a large dinner. When it comes to food intake and vital energy, a consistent intake is best.
If you need a snack between meals try these healthy, energizing options:
- Nuts
- Spinach
- Cottage cheese with fruit
- Carrot sticks with hummus
- Whole-grain crackers with peanut butter
- Roasted chickpeas
- Sliced banana with peanut butter
Stay away from these snacks that only offer a temporary boost
- Candy bars
- Sodas
- Potato chips
- Pastries
The Quiet Power of Stillness
Forget what you think you know about meditation and embrace the idea of self-awareness. The idea isn’t so much about emptying your mind as it is being centered in the moment. Finding time to practice stillness can help your mind focus, bolster your resilience and support overall well-being. Just a few minutes a day can make a difference.3 Give this exercise a try:
- Sit in a chair with your back straight and feet flat on the floor.
- Close your eyes.
- Breathe normally for three minutes but focus on how your body moves with each inhale and exhale.
- If anything pops into your mind, identify it (feelings, thoughts, emotions, etc.) then focus back on breathing.
- Feel how each breath radiates throughout your entire body.
- After three minutes open your eyes slowly and smile!
Doing a quick three-minute meditation three times a day can help bring you back into focus and unwind everyday stress. For those who find themselves too busy or just can’t quiet their mind there are a few non-meditation options:
- Take a few deep breaths and exhale slowly
- Write in a journal
- Take a walk
- Color, draw or paint
- Exercise
Key Nutrients Your Body Craves for Energy
There are vital nutrients necessary to keep your body supplied with energy. Make sure your body is getting enough iodine, folate and magnesium.
Iodine: The Thyroid Connection
For your thyroid gland to make key hormones, it needs a steady supply of iodine.4 Thyroid hormones are key during human growth periods for healthy body development and iodine supports brain function throughout your whole life. Iodized salt is the most common source of iodine, but there are other iodine-rich foods you can add to your diet such as:
- Seaweed
- Fish
- Milk
- Eggs
- Enriched bread
- Prunes
If you feel tired, weak, cold or just worn down make sure you are getting enough iodine to keep your metabolism humming along.
Folate: More Than Just Pregnancy Support
Most people associate folate with women's health support, but it is important for everyone. Folate is vital for cellular health, red blood cell synthesis, brain health and heart health.5 Luckily there are many great-tasting food sources of folate:
Keep in mind there is a difference between folate and folic acid. Folate is the natural form of vitamin B9 found in many foods. Folic acid is a synthetic vitamin B9 variant found in supplements and fortified foods. Both are equally important, but the body processes them differently.
Magnesium: the Relaxation Mineral
Your body's energy production depends on magnesium. Functions such as ATP (adenosine triphosphate) activation, enzyme cofactors and processes in the mitochondria rely on magnesium.6 But magnesium also helps support relaxation by easing muscle tension, calming the nervous system and helping with stress recovery. If your body’s supply of magnesium runs low things may feel a bit off, tired or frazzled as energy supplies hit bottom. Try adding these foods to your diet:
When shopping for a supplement note that magnesium comes in several forms with magnesium citrate being the easiest absorbed and magnesium glycinate being gentlest on the body.
Nature's Energy Boosters: Herbs and Supplements That Work
Vitality means having energy when you need it. Here’s a few natural energy boosters to keep you at the top of your game.
Adaptogenic Herbs for Modern Life
For centuries certain herbs, roots and mushrooms (known as adaptogens) have been held in high esteem for natural stress support. They help balance the body’s natural stress response for resilience rather than run down. There are many adaptogens to choose from, but a few stand out for those who want to try their benefits:
- Ashwagandha
- Rhodiola rosea
- Holy basil (tulsi)
- Panax ginseng
Start by trying one adaptogen at a time to see how your body responds. For most people capsules are the most convenient form. Be sure to talk with your healthcare provider before starting any adaptogen regimen, especially if taking medications or being treated for any medical issues.
Energy-Supporting Supplements Worth Considering
When it comes to vital energy, here are a few supplements worthy of your attention.
B-vitamin complex - a one-stop supplement for your major B-vitamin needs. B-vitamins support energy production, brain health, red blood cell health, heart health, plus hair/skin/nail health as well as bolstering immune system functions.
CoQ10 (coenzyme Q10) - supports cellular energy production and is a key part of the ATP generation process. Without enough CoQ10, ATP production can suffer.
Iron - low iron levels can leave you feeling tired and weak. A balanced diet with iron-rich foods can help supply your body’s needs, but talk to your healthcare provider about whether an iron supplement can help your situation.
Quality Matters: How to Choose Good Supplements
Swanson knows all about picking the best possible quality supplements for our customers. A reputable supplement will have clear, detailed labeling that includes every ingredient (both active and inactive). Avoid supplements that hide ingredients behind proprietary mixes. Look for third-party approvals from well-known national organizations that prove the supplement has been tested for quality and purity. Make sure to research the supplement brand and also read reviews from real customers.
Creating Your Personal Vitality Plan
Ready to experience more vitality in your life? Here’s a roadmap to finding your own personal vitality plan:
- Start small - Small wins add up. Try a daily walk or a daily meditation break. Add healthy food choices to your diet for energy that lasts.
- Habit stacking for bigger wins - Add new healthy habits to your existing routines. Maybe do a short meditation before bed. Drink a glass of water alongside your morning coffee. Waiting for dinner to cook? Do a few body stretches while the oven timer ticks down. Soon your new habits will click into place for the better!
- Weekly tracking - Map out your vital activities and action steps every day of the week. Make sure to note how you felt afterwards to see what actions are working best for you. Felt more energetic after a walk? Calmed down after a good breathing routine? Write it down! Don't get too obsessed though, this isn’t a laboratory research experiment.
Make sure to recognize your successes and don’t be afraid to evolve your plan as you go along. Let your friends and family know you are working on increasing your vitality so they can support and encourage you on the journey. Who knows, you may even bring a few people along!
Your Energy, Your Life: Making It All Work Together
Boosting your vitality is about taking a holistic approach to not just your body’s energy but your mind’s resilience. By combining proper diet, nutrients and mindful activity you can enjoy vital energy that truly carries you through the entire day. You will be surprised by how these small changes add up to a greater sense of well-being.
The best place to start is where you are right now, so don’t get caught up on trying to get into a certain position. Add steps as you are able and don’t fret the ones that don’t work for you. Keep trying and exploring what makes your body and mind feel invigorated. Start simple by trying one new thing this week to boost your vitality. You’ve got nothing to lose!
You be well, now
Swanson
*These statements have not been evaluated by the Food and Drug Administration. These products are not intended to diagnose, treat, cure, or prevent any disease.
**Contact your healthcare professional for advice if you take any other medications.
1. "Vitality.” Merriam-Webster.com Dictionary, Merriam-Webster, Accessed 1 Jul. 2025. Read source.
2. Vina J, Sanchis-Gomar F, Martinez-Bello V, et al. Br J Pharmacol. 2012;167(1):1-12. Read source.
3. Britta K. Hölzel, James Carmody, Mark Vangel, et. al. Psychiatry Research: Neuroimaging, Volume 191, Issue 1, 2011, Pages 36-43. Read source.
4. Iodine. National Institutes of Health, Office of Dietary Supplements. Accessed 7/10/2025. Read source.
5. Folate National Institutes of Health, Office of Dietary Supplements. Accessed 7/10/2025. Read source.
6. Magnesium. National Institutes of Health, Office of Dietary Supplements. Accessed 7/10/2025. Read source.
