Boost your energy level to get the most out of your day!

Boost your energy level to get the most out of your day!

It’s no secret that many of us are living a hectic lifestyle, juggling family, friends and work commitments. Trying to find a work life balance, while trying to stay healthy and active can prove tricky and your energy levels can suffer. To help ease those feelings of tiredness and fatigue and give you a natural boost of energy, here are some diet and lifestyle tips that are easy to employ into your lifestyle….


It often hits the headlines, but ensuring your diet is packed full of nutritious, fresh foods is essential to give you that ‘get up and go’ feeling.

  • Spinach is an excellent source of iron, which is a key component of energy production in the body.
  • Salmon is not only a great source of omega 3, but it is also full of protein and vitamin B6, both of which help convert your food into energy.
  • Eggs are another great source as they contain a high amount of protein and essential amino acids, which help reduce fatigue.
  • Bananas are a great snack to have in-between meals or added in to your morning smoothie as a quick and easy form of energy.
  • Quinoa is a gluten-free grain that is higher in protein than rice, so try switching this up next time you cook a salad or stir-fry!

If you can introduce these foods into your weekly meals, you will be providing your body with the nutrients it requires for optimal energy. As well as adding the right foods to your diet, our Once a Day Energy B&C supplement contains nutrients that contribute to the reduction of tiredness and fatigue, giving you a natural daily boost.

A good night’s sleep

Sleep is crucial for your energy levels as it gives your body time to re-energise, re-charge and repair. For a good night’s sleep, try to stick to a regular bedtime routine as much as possible and avoid all stimulants, such as tea and coffee in the evening. Make sure your bedroom is a calming, relaxing space to help you feel ready to hit the sheets for a peaceful night’s sleep. Try to limit exposure to light in your bedroom too, as this can make it more challenging to fall asleep. So, turn your phone on silent and pop it in a drawer to avoid an interrupted sleep!

If you still struggle to get a solid night’s sleep, it could be because your body is lacking in magnesium. Magnesium is another vital nutrient for converting food to energy – it can help relax the muscles, help relieve symptoms of stress and aid sleep. Our Synergistic Magnesium Capsules taken in the evening, or before bed, will provide your body with healthy magnesium levels to assist in better sleeping patterns.

Get moving  

When you’re feeling fatigued, exercise may be the last thing you feel like doing, but believe it or not this is actually essential in keeping your energy levels up. It is recommended that you should try and fit 30 minutes of exercise in each day. Keep in mind that your workout does not always have to be a visit to the gym, especially if you’re struggling with time. Walk and talk with friends, get off the bus early or take the kids to the park after school. Playing some games with your kids will not only give you your daily dose of exercise, but it will also give you some quality bonding time. If you struggle to find that extra bit of energy to complete your daily workout, adding a Coenzyme Qu10 supplement to your diet could help. Coenzyme Qu10 plays a vital role in helping your body convert food to energy. Miranda Kerr has sworn by Qu10 supplements for many years now, crediting this, along with her health-conscious lifestyle to not having one single sick day in her entire career! Give yourself some oomph with our Ubiquinol Q10 supplement in order to help enhance your energy levels.

The importance of B vitamins

B vitamins also play an important role in converting your food into energy for your body to function at its best. Most B vitamins are found quite easily in fresh fruits and vegetables, wholegrains, meat and fish. Vitamin B12 is one of the vital nutrients our bodies need for energy, yet deficiency among us is quite common. Part of the reason may be because it is found largely in animal foods, so vegetarians and vegans, in particular, may lack this vitamin and secondly, some people do not absorb it very well from their food. To keep your levels topped up try our Vitamin B12 supplement, which can help with your energy metabolism and the reduction of tiredness and fatigue.

Ditch the sugar

Oh yes, we know it can be a tricky one, but sugar really can be the enemy! You may want to think twice about reaching for a sugary snack to give you a ‘pick me up.’ Sugar gives you an immediate boost of energy because it converts to glucose very quickly. The body then needs to remove this glucose, which causes our blood sugar levels to drop, giving us an energy dip and leaving us feeling even more fatigued than before the snack!

Try switching up your nibbles. Blueberries and raspberries are sweet and delicious, yet low in natural sugars and packed full of nutrients. If you struggle to reign in your sweet tooth there are plenty of healthier options available now, such as cakes that are made from naturally sweet vegetables and fruit and free from refined sugar. With this being said, sugar is highly addictive, so if you need a little help ditching the sweet treats, our Equigluco can help. It is a specialist formula designed to support blood glucose regulation and contains chromium and green coffee extract, which helps to balance insulin levels to help keep those afternoon sugar cravings at bay.

Get the most out of your workout

Get the most out of your workout

You’ve worked out a set routine in the gym to improve your fitness levels and burn calories each week, but are your sessions leaving you feeling fatigued and struggling with muscle and joint pain? With regular exercise, it’s important to get the right nutrients and vitamins in order to increase your energy levels and allow your body to recover and repair. To make the most of your workout, minimise fatigue and risk of injury, here are some tips to allow you to perform your best!

Pre-exercise food for fuel
Let’s start by talking about why you should be eating certain foods pre-workout. You have to ensure your body has enough fuel in order to train at your optimum level. If you don’t support your body with essential foods, the chances are you won’t be able to train at your best and therefore won’t see the best results.

Bananas are packed full of digestible carbohydrates and potassium, which aids in maintaining nerve and muscle function. Wholegrain bread and oats are also great pre-workout foods as they are full of fibre, meaning they gradually release carbohydrates keeping your energy levels consistent during a workout. If you struggle with time before those early morning gym sessions, opt for a banana smoothie with Greek yoghurt as a meal on-the- go.

Give your body an energy boost
When you’re working out 3 times a week or more, your body will naturally become more fatigued. You should always support your workouts with a nutrient-rich diet. To give you that extra boost of energy, try our Once A Day Energy B&C which is a quick release formula that provides a full spectrum of the B vitamins, plus vitamin C, which also helps to reduce fatigue and stress, helping you to feel more energised for exercise!

Post-exercise food for recovery
Thinking of rewarding yourself with sugary and fatty treats after a sweaty session in the gym? Think again! Over-indulging with the wrong foods can take away all that effort you put into a workout. What you eat after a training session can be the most important meal to get right as your body is in recovery mode, which means your body needs nutrient-rich foods.

Opt for vegetables and grilled chicken – a source of lean protein and rich in carbohydrates, while the vegetables are packed full of vitamins. Eggs are also a top choice as they are a great source of protein and also help to aid muscle growth and recovery. Carbohydrate-rich sweet potato is another great option as it helps to restore glycogen levels that become reduced after a workout.

Stretch it out
Why is stretching so important after a workout? It helps to reduce muscle fatigue and increases blood circulation. If you don’t stretch after a workout, your muscles can shorten and become tight, decreasing your flexibility which can then lead to joint pain. Try to stretch both before and after a workout to limit your chances of injury and joint pain. If you are stretching regularly, yet the pain in your joints is still getting in the way of your workouts, it would be wise to speak to a healthcare professional or try adding a supplement to your diet. Try our Super Omega 3-6- 9 which is packed full of essential fatty acids which helps to reduce inflammation, pain and stiffness around your joints and improve mobility.

Cramping up?
If you are working out most days per week, you may experience increased muscle pain, leading to cramps. Long distance runners in particular are especially prone to leg cramps, which can negatively impact on performance. Magnesium can support muscle health and helps to relax muscles, preventing cramps and relieving stress symptoms.

Magnesium is found primarily in green leafy vegetables, seeds and nuts and whole grains, so if you eat little in the way of these foods, you could benefit from a supplement. Our Synergistic Magnesium capsules are a great choice for getting your daily dose of magnesium and prevent tightness and cramps affecting your fitness regime.

Keep your bones strong
Although exercising regularly helps to maintain healthy bone mass, it can also place additional pressure on your bones. Ensure you are mixing the type of workouts you do each week to ensure your bones are stay at their healthiest. Workouts that are high-impact, such as kickboxing or HIIT classes, have a bigger impact on your bones than classes such as yoga or Pilates. Our Synergistic Calcium with Vitamin D supports bone health. Supplementing with calcium and vitamin D may also help to reduce the risk of bone fractures and the chance, or progression, of osteoporosis.

5 Ways To Feed Your Brain

5 Ways To Feed Your Brain

We all want to grow old gracefully and keep our wits about us as the years roll by and one of the ways we can do this is to look after our brain function. So, it is important to consider how nutrition can affect our brain health.

 Fruit and Vegetables

One of the most important things we can do to look after our brain health is to eat sufficient amounts of fruit and vegetables. However, while this may seem like obvious advice, according to a survey published by the International Business Times, only 17% of British adults managed to get their five portions of vegetables and fruit a day.[1]

Recent studies have found that the risk of cognitive decline and developing dementia in old age is lower in people who consume at least their five a day.[2] So, eat fresh to stay sharp!

Blueberries are particularly packed with goodness and can boost learning and memory due to the high levels of flavonoids, in particular anthyocyanins, which are thought to protect against oxidative stress , which can damage parts of cells in the brain. Try adding some to a smoothie sprinkle them on your porridge, or even buy a punnet to snack on during the day.

Omega 3 oils

Omega 3 oils are another crucial nutritional element that supports the brain’s normal function. DHA is one of the major Omega 3 fatty acids in the brain and is believed to have the most positive effect on both our memory and mood. Omega 3 is most commonly found in oily fish such as salmon and mackerel, as well as walnuts, chia seeds, and eggs. If you still feel you aren’t getting enough, try one of our Omega 3 Fish Oil 1000mg supplement.


As well as being packed with omega-3 fatty acids, eggs also contain choline, which helps to repair and maintain healthy brain cell membranes. Additionally, eggs are also a great source of nutrition, packed full of protein, vitamin B2, B6, B12 as well as vitamin D, zinc and calcium, all of which can contribute to the production of energy in the body, aid blood circulation and help build strong bones.

B Vitamins

Recent studies have shown that those with high levels of B vitamins in their diet are more protected from brain shrinkage and cognitive decline and have improved communication between the brain and the nervous system.

It is therefore especially important that older people eat a diet rich in B vitamins. One of the most common foods rich in B vitamins are wholegrains. It can be incorporated into your diet easily by swapping white pasta and bread to wholegrain versions instead. If you’re still struggling to get enough vitamin B into your diet try our Vitamin B12 supplement, which can also support the formation of blood cells, boost immunity and combat tiredness and fatigue.


Spinach is a good source of folic acid and vitamin C, both of which are needed for the production of neurotransmitters in the brain (substances that transmit nerve signals). Like other green vegetables, it is also a source of chlorophyll, which may favour the absorption of iron and promote red blood cell growth, which improves oxygen transport around the body and to the brain. Use spinach raw as a basis for any salad, steam it as a base for fish or add it to smoothies or vegetable juices.

[1] International Business Times UK. (2016). Only 17% of Brits eat their five portions of fruit and veg a day.

[2] Physical activity, cognitive decline, and risk of dementia: 28 year follow-up of Whitehall II cohort study.

5 benefits of eating a Mediterranean diet

5 benefits of eating a Mediterranean diet

As the temperature warms up outside, there is no better time to inject an element of summer into your cooking and take inspiration from the Mediterranean diet.

The Mediterranean diet has long been praised for its health benefits and rich nutritious goodness. Although there are slight variations across southern Europe, the diet is primarily based on fish, fruits, vegetables, wholegrains, nuts and healthy oils.

So, if you’re inspired to bring some Mediterranean cuisine into your kitchen, here are some of our top tips to help you cook up a summer feast, leaving you feeling nourished and full of energy.

1. Swap your proteins
A staple ingredient in many Mediterranean dishes is fish. Often caught fresh from the ocean, fish rather than meat, makes up the main source of protein for many people across the continent. Grilled oily fish such as salmon, mackerel or tuna, with a sprinkling of herbs and lemon, is not only a great source of protein, but also rich in Omega 3. Foods rich in Omega 3 can contribute to healthy bones due to their high anti-inflammatory properties, as well as help to reduce cholesterol and assist in maintaining healthy blood pressure levels. Fish is also far lower in saturated fats than many red meats, giving you even more reason to swap your proteins.

If you aren’t able to eat 2 – 3 portions of oily fish a week, make sure your Omega 3 levels are kept topped up with our Omega 3 Fish Oil 1000mg, to help keep your heart and joints in great health.

2. Help yourself to large portions of wholegrain
Many people assume that carbohydrates are excluded from the Mediterranean diet. However, bread, rice and pasta do play a part in many of the dishes. But the key factor is that they’re wholegrain. As opposed to white bread and pasta, wholegrains are rich in magnesium, vitamin B and fibre, all of which are great sources of slow releasing energy. Slow releasing energy helps to keep you feeling fuller for longer, so you’re less likely to snack throughout the day.

Popular whole grain, barley, is full of fibre, which can greatly aid digestion and help support general gut health.

3. Get snack savvy with fruit & veg
Many of us often don’t manage to reach our 5-a- day but with a Mediterranean diet it is easy to fruit and veg into every meal of the day. Try adding fresh fruit ike bananas and raspberries to your breakfast in the morning. Picking a range of different types of fruits will ensure that you get a wide variety of anti-oxidants in your system. If you’re in a rush or don’t have time for breakfast try taking our Bio C Complex, an antioxidant nutrient that contributes to the functioning of the immune system and protection of cells from oxidative stress.

Crudités are another hugely popular snack; simply chop up some carrots, cucumber, radishes and celery as a stand-alone afternoon snack or as a healthy accompaniment to a meal. Celery is especially beneficial as it is not only full of vitamins and hydrating due to it’s high water content, but is also extremely low in calories with a mere 6 calories per stalk.

4. Give your heart some TLC
Keeping your heart healthy plays a big part in the Mediterranean diet, so it’s time to ditch the trans fats such as butter, for monounsaturated fats found in olive oil and walnut oil.

Monounsaturated fats play a vital part in keeping our hearts healthy as they can help to lower your cholesterol levels. For those who want to show their heart a little extra love try taking our Ubiquinol Qu10, a specific form of Coenzyme Q10, which can not only help strengthen our heart muscles, but may also be able to help protect against heart disease.

5. A little bit of sunshine
The Mediterranean diet embraces alfresco dining, which in itself has some real health benefits. Dine al-fresco in the sunshine, rather than al-desko when the chance arises, in order to boost your body’s vitamin D levels.

Vitamin D is vital for our body’s immunity, helping to keep joints healthy and help build strong bones and teeth. To make sure you’re getting your daily dose of vitamin D whatever the weather, try taking a supplement such as our Forte D 4000, which helps support bone and immune health.