Apples are an excellent food for supporting energy levels due to their natural carbohydrate content and fiber. Iron helps produce red blood cells that carry oxygen throughout your body, while magnesium supports muscle health and energy production, per research in Nutrients. The natural combination of carbohydrates, proteins, and fats in kefir provides a steady source of energy and helps maintain balanced blood sugar levels. One of the key reasons kefir supports energy levels is its concentration of probiotics, which promote a healthy gut microbiome. Along with protein-rich foods, you should fill up on more whole grains, fruits, vegetables, and fiber. If you’re still struggling with low energy levels even after trying some of these natural remedies, keep in mind that there may be other factors at play. Also known as the “energy vitamin,” B12 is the most complex of all vitamins and one of the best vitamins to boost energy. If that sounds like a lot, remember that many foods, like fruits and vegetables, contain water as well, so you can also boost your hydration level by upping your intake. That’s right, not drinking enough water could be the reason your energy levels are lacking and you feel exhausted. Pairing them with a protein or fat—like nuts or yogurt—enhances their energizing effects and prolongs their benefits.“The most protein-rich and accessible food would be chicken,” says DiMarino.Ginger, garlic, and cinnamon also offer similar properties and can improve circulation and digestion—both important for energy regulation.“That can help maintain energy levels by preventing blood sugar highs and lows,” Cassetty says.In fact, if you’re vitamin B12 deficient, one of the first signs can be lower energy levels.Try a breakfast that includes lean protein, whole grains, and fruit.Bananas provide quick-digesting natural sugars and potassium, while peanut butter adds protein and healthy fats that extend energy release.As we age, mitochondrial density and function decline, particularly in muscle and brain cells.Add more fruits and vegetables to your diet by snacking on an apple or banana, adding a vegetable side dish to dinner, or enjoying a whole orange instead of drinking a glass of orange juice. For an easy weekday turkey sandwich, try an all-natural product like Applegate Naturals oven-roasted turkey breast, which is 100% natural, free of artificial ingredients and preservatives, and has 11 grams of protein per two slices. As an animal product, chicken is also known as a complete protein, including a perfect ratio of the essential amino acids needed for muscle growth. It tends to be pretty affordable and can be cooked into an unlimited number of healthy dishes! “Chicken breast is super lean and provides a whopping 21 grams of protein in a 3-ounce serving. Experts recommend eating two servings of fish weekly to gain the maximum benefits. Omega-3s are known to reduce inflammation and support brain health, potentially lowering the risk of Alzheimer’s disease and depression. These minerals are essential because deficiencies can lead to issues like insomnia, headaches, and muscle weakness. Try roasting, baking, or grilling eggplant to enjoy its flavors while benefiting from its nutrients. Keep your energy up throughout the day with occasional healthy snacks. Supplement your diet with at least two servings of healthy fats each day. Beans and legumes are not only chock-full of protein, but they provide helpful levels of fiber, too. “Eggs can help with weight loss efforts by providing a lean source of protein and healthy fats, which will both help the consumer feel full for longer and can lead to a reduction in overeating by increasing satiety.” “With 6–7 grams of protein per egg, they also provided the added benefit of iron, vitamins B-12 and D, and the nutrient choline, which research suggests helps with brain and cognitive health.” Here we discuss five of the top foods to reach for in supporting better energy levels after 50 years old. Choosing the right foods and maintaining proper hydration are crucial for boosting energy in seniors. By choosing something from each category you will ensure that your body uses the energy foods for seniors in the best way possible! Energy-rich foods play a pivotal role in combating the natural decline in metabolism and muscle mass, also called Sarcopenia that comes with age. Foods with a low glycemic index include whole grains, high-fiber vegetables, nuts, and healthy oils such as olive oil. Fortunately, there are things you can do to enhance your own natural energy levels. The healthy fats will help you stay full longer and give you lasting energy throughout the morning. However, as you get older, eating right becomes even more important to increase your longevity and prevent illness.To this end, we asked health experts to help compile this list of the top 10 energy boosters.These changes are natural, but they also serve as important signals from your body, encouraging you to adapt your lifestyle—especially your diet.To get the most from plant-based iron, we pair it with vitamin C-rich foods."Just two or three Brazil nuts a day will provide you with adequate levels of selenium.""The American Heart Association and National Heart, Lung, and Blood Institute advise against starting to drink alcohol just to prevent heart disease." And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.In this context, finding foods for energy for seniors isn’t just about calorie intake—it’s about nutrient density and anti-inflammatory power. Experts say that increasing physical activity -- particularly walking -- increases energy. If this is starting to sound familiar, take heart. In this case, you may not necessarily feel the classic signs of exhaustion -- like achy muscles or that all-over tired feeling. What can be harder to recognize is a low-grade energy drain. Experts offer some fatigue-zapping tips that really work. That slow-moving process is ideal for maintaining a steady energy supply. Foods considered complex carbs are often high in fiber and starch. Complex carbohydrates are easy to understand and even easier to work into your diet. Here’s what you can count on to fight fatigue and what can sap your strength. Let’s run some diagnostics and take a look under the hood with registered dietitian Beth Czerwony, RD, LD. "All that milk turns your java into a protein drink, which provides not only extra energy, but extra calcium, which is good for your bones," he tells WebMD. "But, if you eat a lot of whole grains, which provide a slow and steady release of fuel, your energy will be consistent and balanced, so by day's end you'll feel less tired," says Heller. This is particularly important to boost energy after exercise, when your body is likely to be craving fluids, Ayoob says. More commonly, he says, low but chronic levels of stress erode energy levels, so over time, you find yourself doing less and feeling it more. It’s a common misconception that your need for sleep declines with age. Hard exercise also causes your body to release endorphins, which enhance your mood, mental clarity and sense of well-being. It can be tough to get enough through diet alone, but there are plenty of quality magnesium supplements on the market. Fortunately, you don’t need to down all that caffeine to reap B-vitamin benefits. Here are nine great ways older adults can keep themselves healthier and more energetic. Herbs and spices As we age, changes in our taste buds can have us reaching more for the salt shaker. Bernard points out that taking in extra water can help counteract the effects of bowel function declining with age. “'As we get older, we don't have as good a thirst mechanism,” says Rosenbloom, who recommends keeping an eye on your water intake especially when it's hot and humid and you're sweating — say, while outside gardening. If you find yourself feeling sluggish mid-afternoon, fighting to stay alert throughout the day, struggling with adrenal fatigue or feeling just plain exhausted, then it’s time for a change! "If you are craving something sweet, it's best to eat it after a meal or paired with protein and/or fat so as to not have a large spike in blood sugar," adds Wells. CoQ10 can boost energy, protect the immune system, and act as a potent lipid antioxidant6. Eggs are an affordable, digestible, and complete protein that supports both brain and body. Aging naturally reduces the body’s ability to synthesize protein efficiently, meaning older adults require more protein per kilogram of body weight than younger individuals. Their mix of protein and fiber makes them an ideal component in balanced meals. For older adults with blood sugar concerns, pairing sweet potatoes with lean protein such as grilled chicken or tofu can reduce glycemic load and enhance nutrient absorption. Topped with chia seeds and a few slices of banana or berries, this meal delivers sustained glucose and healthy fats. Indeed, a study published recently in the American Journal of Clinical Nutrition found that eating more whole grains helped increase the body's sensitivity to insulin, allowing for that slow and steady release.Take advantage of their versatility by incorporating them into your culinary creations.And with seniors already at risk of muscle weakness and constipation, increasing bean intake is highly encouraged.Quinoa offers all nine essential amino acids, making it a complete protein source."Mitochondria are the powerhouses of the cells and produce the energy that fuels us and makes everything in the body run. This means that eating foods that support optimal mitochondrial function can promote overall energy balance."The flavorful herb is full of antioxidants that may help regulate blood sugarTalk with your doctor if your mental health seems to be affecting your sleep or making you tired.Green tea, the soothing beverage, is revered for its powerful antioxidants and metabolism-boosting properties.These options not only provide energy but also keep you full and satisfied until your next meal. Sweet potatoes in particular offer twice as many carbohydrates as white potatoes and are a rich source of vitamin A. Although the primary source of carbohydrate from berries is sugar, the sugar is inherent to fruit itself and provides a more sustained source of energy compared to sweets, desserts, or sugary sodas. Adequate calorie intake is helpful in granting us extra energy as we age, particularly if we are undershooting our calorie targets. However, consulting with a dietitian is advisable to tailor nutritional plans to specific health needs and preferences, ensuring that dietary adjustments are both effective and enjoyable. Thankfully, choosing the right energy foods for the elderly can significantly improve strength, vitality, and overall well-being. By nourishing the body with intelligent nutrition, supporting the brain with key supplements, and enriching daily life with movement, rest, and connection, seniors can thrive—not just survive—in their golden years. Perhaps most important is the understanding that boosting energy in later life is not about overexertion or stimulation—it’s about balance, renewal, and respect for the body’s evolving needs. Complementing these dietary choices with well-researched old age energy supplements like B12, CoQ10, creatine, and omega-3s can restore cellular energy pathways and cognitive clarity. Foods for energy for seniors should prioritize balance, nutrient density, and slow-burning carbohydrates that support stable blood sugar and sustained focus. Supporting mitochondrial function, improving blood glucose regulation, increasing nutrient density, and reducing oxidative stress can lead to meaningful improvements. It often results from a combination of nutrient deficiencies, hormonal shifts, reduced muscle mass, chronic inflammation, poor sleep quality, and less physical activity. The cumulative impact can result in fatigue, sluggishness, and diminished cognitive performance. Its rich, meaty texture makes it a delicious ingredient in many dishes. This detoxifying effect is crucial for maintaining overall health and vitality. Moreover, broccoli supports liver function by aiding in detoxification, helping to flush out harmful toxins that can accumulate and damage cells. Its antioxidant compounds help lower cholesterol and reduce inflammation, which are key factors in preventing heart disease and diabetes. Frances is a mom of three and loves helping families stay healthy with her fun approach to eating well. As the staple of the Mediterranean diet, extra virgin olive oil is rich in polyphenols and vitamin E. Cocoa beans are rich in flavanols, which help fight inflammation in our body and can increase blood flow to the brain. Our brains are mostly made up of omega-3 fatty acids called EPA and DHA, so it makes sense that foods that contain these fats would help support brain health. Peanut, almond, and cashew butters contain plant protein, which a study found can improve your endurance. Pumpkin seeds are rich in magnesium, which can help you get the sleep you need. Omega-3s help reduce fatigue, including the fatigue you may feel after exercising, according to this research review. Cassetty recommends choosing dark chocolate with 70 percent cacao or higher, since dark chocolate with higher levels of cacao typically has less sugar. Even modest movement—such as a 20-minute walk, chair yoga, or light resistance training—can produce significant energy gains. Physical activity increases circulation, supports detoxification, enhances mitochondrial function, and even boosts neurotransmitters like dopamine and serotonin. Fish oil supplements or algae-based omega-3s can enhance cognitive clarity and help prevent the energy-sapping effects of chronic inflammation, especially when consumed regularly. Staying hydrated also helps when you exercise, and it lets your body dissolve important minerals and vitamins. Using energy to create heat requires burning calories, and this can boost your metabolism by as much as 30%. This is the same process your body uses to metabolize food. When you drink H2O, your body goes through thermogenesis (body heating) to process the liquid and heat it to body temperature. Chronic fatigue may also be a symptom of more serious conditions as well, such as cancer, chronic obstructive pulmonary disease, diabetes or kidney problems. Some of the most common causes of decreased energy include the use of certain medications, thyroid issues, depression and anemia. Green tea has many benefits for your body, such as anti-aging and free radical-fighting properties. If you have an intense workout, you might want to supplement water with a drink that helps replace the electrolytes your body sweats out. Then drink that many ounces per day (plus more if you work out, are really active, are pregnant, nursing, or are fighting an illness or disease). Starchy foods like pasta, rice, bread, and potatoes are high-energy foods with essential B vitamins. But carbs provide your body with energy and other essential nutrients. A healthy diet is important at any age. Remember, it's always wise to tailor dietary choices to individual preferences and consult with a healthcare provider when needed. A large egg provides 6 grams of protein and essential amino acids. Unfortunately, red meat and other animal proteins may get the boot, as they may be too tough and difficult for seniors to chew. Animal meats are one of the highest sources of protein and valuable in senior health, supplying an approximate 7 grams of protein per one ounce. Spinach is also loaded with vitamins A and C, which help protect the heart and moderate blood pressure levels. Superfoods should be a staple of any healthy meal plan for older adults. “Eggs are also the perfect vehicle for other healthy foods, like vegetables,” Cassetty says. Exclusive content Enjoying a small piece can be a delightful way to boost your day.Spending time in nature is revitalizing no matter what your age.As people age, their metabolic rate tends to decrease.It’s carbohydrate-rich with enough healthy fiber to keep the energy stream steady.Probiotics and soluble fiber boost gut health, which can affect everything from immunity to mood.Ginger is a powerful spice rich in flavonoids and antioxidants, which help protect the body from harmful free radicals.The meals should focus on whole foods that combine protein, fiber, and healthy fats to ensure a consistent supply of fuel throughout the day.Fatty seafood such as salmon is packed full of omega-3s that can help lower the risk of heart disease. Finally, healthy fats, such as those found in olive oil and nuts, can offer a slow-release energy source, helping seniors stay energized throughout the day. Whole grains, leafy greens, lean proteins, and omega-3-rich foods like fish can help combat fatigue. For seniors looking to maintain or increase their energy, focusing on nutrient-rich, easy-to-digest foods is essential. Instant energy food for old age, such as fruits, nuts, and whole grains, can offer a quick yet sustained lift in energy levels. A combination of high-quality sleep, stress management, and eating foods that support sustained energy, like complex carbohydrates and antioxidants, is key. It certainly won't provide an instant boost.Low CoQ10 levels may contribute to fatigue, as your body’s cells are not able to produce energy as efficiently.Day-to-day demands bring a certain amount of stress to life.They can be popped from the shell when eating or you can purchase shelled edamame to make snacking easier.While some energy-boosting vitamins are familiar household names, science is constantly moving forward, and exciting new nutrients are emerging.Packed with vitamins, minerals, and antioxidants, a colorful variety of fruits and vegetables can keep seniors energized.There are many vitamins and nutritional supplements that can help women over 60 improve their metabolism and help them feel energized."Good nutrition across the lifespan helps prevent chronic disease — and we know that it's never too late to make improvements to support healthy aging," says the U.S.Mushrooms are a valuable ally when it comes to supporting energy levels. Older adults should aim for 7-9 hours of sleep per night, creating a restful environment and establishing a consistent sleep schedule. Quality sleep is essential for energy restoration. Additionally, incorporating movement into daily activities, such as gardening or taking the stairs, can help increase overall physical activity levels. For older adults looking to feel more vibrant throughout the day, identifying the best energy booster for seniors becomes not only a matter of comfort but of long-term health strategy. Lentils support heart health and stabilize blood sugar levels, vital as we age. Abundant in iron and vitamins, it supports energy levels and bone health. These foods, rich in essential nutrients, can help rejuvenate your energy, improve cognitive function, and bolster your immune system. Energy benefits: A balanced breakfast can help stabilize blood sugar levels, preventing energy crashes later in the day. Additionally, being mindful of portion sizes and meal timing can further enhance energy levels throughout the day. Whole grains are also rich in B vitamins, which are essential for energy production in the body. These foods are also rich in omega-3 fatty acids, which support brain health and can help reduce inflammation, a common concern in older adults. They provide a quick energy boost and are easy to snack on throughout the day. The ProHydrolase enzyme blend helps break down protein peptides more efficiently, decreasing bloating and digestive upset that can come with whey protein powders. Momentous Essential Grass-Fed Whey Protein Powder earns the top spot for the best protein for men over 50 thanks to its clean formulation and absorption. The 6 grams of fiber in Nature’s Calling Sunfiber comes from guar gum, which is a soluble fiber that’s easy to digest without causing excess bloating or gas. It plays a vital role in energy production by breaking down the food you eat and transforming it into cellular energy. Vitamin B12 is one of the key vitamins to increase energy over 65. Getting the benefits of vitamins can be challenging, especially for seniors. Have berries as a snack Torching calories and engaging in physical activity sends oxygen and nutrients to your body’s cells, helping your heart and lungs work more efficiently and boosting energy levels. Coupled with high levels of protein and fiber, which keep blood sugar stable (no afternoon sugar crashes!), it’s no wonder chia seeds are heralded as a superfood and natural energy boost supplement.Ad “Dairy foods like milk, cheese, and yogurt not only promote strong, healthy bones because of their calcium content, they also provide high-quality protein to help you build and maintain lean muscle mass,” says Goodson. We’ve put together a list of seven foods that provide seniors with a much-needed energy boost, along with a variety of additional health benefits. These foods for energy for seniors offer the added benefit of fiber, which supports digestive health and contributes to better blood sugar regulation—both essential for maintaining consistent vitality. High-energy breakfasts for seniors include oatmeal with chia seeds and berries, scrambled eggs with spinach and whole grain toast, or Greek yogurt with granola and fruit. Proper meal timing and balanced nutrition often provide more consistent energy than caffeine, which can disrupt sleep and lead to crashes. As the thirst response weakens with age, dehydration becomes common, often leading to unnecessary fatigue. “As you age, your risk for osteoporosis increases,” says Lisa Young, PhD, RDN, author of Finally Full, Finally Slim. “Women over age 50 actually have increased calcium needs for the remainder of life. That’s why it’s important to focus on the quality of your diet as you get older—but what exactly does that mean? In fact, according to a published work in the National Academic Press titled “Nutrition Concerns for Aging Populations,” researchers point out that particular nutrient needs and diet quality are vital for anyone aging. This means no energy crashes mid-morning. Spread intake throughout the day for best results. Whey, soy, and pea proteins make great additions to smoothies or oatmeal. Iron, protein, and complex carbs are vital for staying active and alert. Aim for 0.8-1 gram per pound of body weight daily. As we age, staying physically active becomes even more important. Tarot cards are rich with symbolism and hidden wisdom. Through these platforms, she creates engaging and informative content that bridges the gap between scientific research and practical dietary choices. This personalized approach can help seniors maintain independence and thrive in their later years. It’s a common misconception that your need for sleep declines with age.Herbs and spices As we age, changes in our taste buds can have us reaching more for the salt shaker."When you're eating a sweet food, you get a spike in blood sugar, which gives you an initial burst of energy," Heller says.However, the need for nutrients that support energy production remains high.Iron helps produce red blood cells that carry oxygen throughout your body, while magnesium supports muscle health and energy production, per research in Nutrients.Studies show that consuming avocados can help support memory as you age. Cream Cheese Brands That Taste the Richest The best energy booster for seniors dealing with afternoon fatigue is a combination of quick-digesting carbohydrates and a small amount of protein or fat. Small, frequent meals that include components of protein, healthy fats, and fiber can help maintain energy without overburdening the digestive system. For this reason, hydrating foods and fluids are essential components of the best energy booster for seniors. Among the energy foods for the elderly, protein-rich options are vital for preserving lean mass, supporting immune defense, and aiding cellular repair. Regular physical activity can improve your sleep, help reduce feelings of depression and stress, and boost your mood and overall well-being. Not getting enough sleep can also contribute to fatigue. Emotional stresses like these can take a toll on your energy. Do you worry about your health and who will take care of you? Barley and bulgur are also great grains to add to soups or stews for extra fiber and texture. You can add quinoa to salads, use it as a side dish, or even use it as a base for a grain bowl with vegetables and lean protein. Quinoa is another excellent choice, as it is also a complete protein, making it a fantastic option for vegetarians. Read on to discover the best energy-boosting vitamins for seniors, how to get them, and new, science-backed ways to restore energy at the cellular level. Age-related changes in gut health, mitochondrial dysfunction, or an underlying medical condition can significantly impact your body’s ability to absorb nutrients and generate energy efficiently. Eating “mini-meals” of nutritious food more frequently during the day can give you energy boosts without overloading your system A stretch of the legs every hour or so can get your blood flowing enough to elevate energy levels. Getting the benefits of vitamins can be challenging, especially for seniors.Men 51 or older should eat 30 grams a day, and women 50 years or older should eat 21 grams a day.These are carbs that are simple sugars and do not have the same minerals, vitamins, and fibers as complex carbs.Quality sleep is essential for energy restoration.As we age, muscle mass naturally declines in a process known as sarcopenia, which reduces metabolic efficiency and contributes to fatigue.Rhodiola rosea, for instance, has been shown to enhance mental performance and reduce fatigue under stress.Food and Drug Administration, and such nutritional supplements or other health products are not intended to diagnose, treat, cure, or prevent any disease. Add more beans and legumes to your diet by adding them to your salads and soups, tossing them into an egg dish for breakfast, and serving them as a side with fish or chicken. Add more fruits and vegetables to your diet by snacking on an apple or banana, adding a vegetable side dish to dinner, or enjoying a whole orange instead of drinking a glass of orange juice. Add more fish to your diet by adding salmon to your salad, enjoying a tuna fish sandwich, or choosing a tuna steak instead of a T-bone. Add more nuts to your diet by topping your salad with nuts instead of croutons, adding a handful to your morning oatmeal, and choosing roasted nuts over potato chips or other empty-calorie snacks. So if you’re an older adult finding yourself nodding off while you watch TV or feeling a lot more tired than you did several years ago, you may need to start looking at what you’re putting into your body. “In fact, milk contains branched-chain amino acids leucine that research shows can turn on muscle resynthesis after a workout.” “The reality is these two things are likely related, as having larger quantities of lean muscle mass promotes a more active metabolism. “After 25, adults lose about 2–3% of their lean muscle mass as well as experience a 2–3% decline in resting metabolic rate,” says Amy Goodson, MS, RD, CSSD, LD, author of The Sports Nutrition Playbook and member of our expert medical board. But because many of those over 50 fall short on B12 in particular, the National Institutes of Health recommends that anyone over that age take a B12 supplement.The Tufts Food Pyramid for Older Adults also suggests asking your doctor about adding calcium and vitamin D. Lemon or lime "One easy way to get calcium in your diet is to squeeze half a lemon, lime or orange into your water,” says Arbaje. “You'll also get electrolytes, sodium, potassium, calcium and magnesium, all minerals that your body needs." Nuts and seeds are also important sources of healthy fats. “We have studies to suggest that older adults need to be more sensitive to protein intake because their bodies are not as efficient at using protein as middle-aged folks." Creatine monohydrate is one of the most studied and effective supplements for building and preserving muscle mass—and that becomes especially important after 50. “Omega-3 fatty acids are incredible inflammatory-fighting nutrients that may reduce cardiovascular disease risk,” VanHuizen says. “Sublingual vitamin B12 tablets may be easier to absorb, especially for those who have been on reflux medications,” says Pacheco. The quick-dissolve tablets for Nature’s Bounty vitamin B12 are held under your tongue and quickly dissolve for maximum absorption. Empower your mind with expert research, reviews, and recommendations for achieving optimal brain health and cognitive longevity. Learn about the benefits, dosages, and potential side effects of various nootropics to make informed decisions on your journey to peak mental performance. Explore in-depth articles on nootropic supplements that can boost memory, focus, and mood. How stress affects your health. What Are Phytonutrients? Main Content Eating the right types of food will help increase your energy levels, build your endurance, and allow you to continue doing the things you enjoy. Mitochondria are key players in maintaining our energy levels, particularly as we age. While some energy-boosting vitamins are familiar household names, science is constantly moving forward, and exciting new nutrients are emerging. Beans and legumes are an excellent source of plant-based protein. "Garlic has also been shown to help reduce high cholesterol levels." "The body absorbs lycopene more efficiently if the tomatoes are cooked, so use freely in soups and sauces. Tinned tomatoes are an excellent source of lycopene, as they have already been cooked." "Seafood also has omega-3 fatty acids," Rosenbloom says. Combine it with an ounce of almonds, he says, and the healthy fat will really tide you over -- while making you feel you're spoiling yourself silly! "The carbs offer a quick pick-me-up, the protein keeps your energy up, and the fat makes the energy last," he tells WebMD. He suggests a treat that combines protein, a little fat, and some fiber -- like peanut butter on a whole-wheat cracker, or some yogurt with a handful of nuts. By choosing eggs, you’re embracing a nutrient-dense option that fuels your body and satisfies your taste buds.If you struggle with IBS, Sunfiber is a great way to increase your fiber intake without increasing digestive upset as it’s a low FODMAP food.Spinach is a nutrient-dense leafy green that is rich in iron, magnesium, and potassium—all essential for fighting fatigue.Novel interventions, like Mitopure, hold promise because they have been shown to improve mitochondrial health and thus increase cellular energy at the source.But did you know that thirst can also masquerade as fatigue?When it comes to finding healthy proteins, Best says that “complete proteins” are some of the healthiest to choose from. Targeted Supplements That Support Senior Energy and Focus To boost your metabolism, try strength training and lifting weights. This loss, called sarcopenia, speeds up after you turn 50, and you can lose as much as 15% muscle mass each decade afterward. You begin losing muscle mass in your 30s -- about 3% to 8% each decade. A few simple life changes can help you boost it. If you're diagnosed with low thyroid function, medication can bring your body back up to speed. One of the best ways to keep your mind working well and prevent dementia and cognitive decline is to eat a diet full of brain foods. Animal-based foods like meat, fish, dairy, and eggs are some of the highest quality foods for protein. There is no single food seniors should focus on getting as the best protein source. Eating a single nutrient-dense food occasionally may not have significant effects if the overall diet and lifestyle are not balanced. Enhanced endothelial function means your blood vessels work more efficiently to deliver oxygen and nutrients where they’re needed. Furthermore, apples contain unique plant compounds and nutrients that contribute to energy metabolism and overall vitality. With minimal effort, you can create a high-energy meal that supports your body's needs. That's because Gomer says processed foods can cause an insulin spike, raising blood sugar and plummeting energy levels with it. Protein helps you feel full and satiated, build muscle, manage your blood pressure, recover your energy, and maintain a healthy metabolism. It can result from eating fewer iron-rich foods, reduced absorption of iron from the digestive system, or health conditions such as kidney disease that interfere with the production of red blood cells. A balanced diet, filled with superfoods, can help us maintain healthy cognitive function and strong bones as we age, and even prevent chronic disease. When it comes to foods for fatigue, your best bet is a combination of protein, complex carbohydrates, and healthy fats, plus plenty of water. Try starting your day with a bowl of oatmeal or choosing whole wheat bread for your sandwiches. Blueberries, strawberries, raspberries, and blackberries are full of antioxidants and fiber. For additional ways to boost your nutrition, consider reading about Healthy Fats for Men’s Nutrition. You can also try baking kale into kale chips for a crunchy snack that’s much healthier than potato chips. You can also add them to soups and stews for extra nutrients without much effort. Plant-based proteins like chickpeas and black beans provide essential amino acids, fiber, and other nutrients that support muscle health and digestion. Protein-rich diets have been shown to improve heart health and combat age-related muscle loss. This makes it crucial to focus on nutrient-dense foods that provide vitamins, minerals, antioxidants, and fiber to keep your body functioning optimally. Ever eat a large meal and immediately feel like crashing until that food belly disappears?Let's explore the best dietary choices that help sustain energy and keep one feeling lively and vibrant throughout the day.If you’re still struggling with low energy levels even after trying some of these natural remedies, keep in mind that there may be other factors at play.Antioxidants are plant compounds that stimulate the immune system and are also responsible for reducing inflammation by preventing clumping of blood platelets,” says Trista Best, MPH, RD, LD from Balance One Supplements.Therapy or certain medications may also help relieve anxiety and depression that may be contributing to fatigue.Creating menus that incorporate these powerful foods can set the foundation for sustained energy. Take Your Vitamins Rather, this heroic-sounding name simply describes whole, minimally processed foods that are nutrient dense. Superfoods are not a distinct food category on their own. “They provide sustained energy and they’re also easy to carry with you,” Taub-Dix says. Dark chocolate contains antioxidants, which are micronutrients that can fight free radicals and help boost your stamina, according to a meta-analysis. This fiber helps lower cholesterol and keeps blood sugar steady. It's a win-win for our hearts and overall health. Plus, eating these fish often can lower blood pressure. Plus, they help maintain stable blood sugar levels. They're packed with fiber, vitamins, and minerals too. A new study in Nature Cell Biology also found that leucine helps boost energy output at the cellular level, supporting efficient functioning. Eggs are a protein powerhouse, making them an excellent choice for combating fatigue. Spinach is a nutrient-dense leafy green that is rich in iron, magnesium, and potassium—all essential for fighting fatigue. Sweet potatoes are packed with complex carbohydrates, which slowly release glucose into your bloodstream, providing longer-lasting energy and helping prevent the crashes that come with sugary snacks. Just be sure to opt for a variety with no added sugars, as consumption of too many added sugars has been linked to higher levels of fatigue. Lentils, the humble legume, are a powerhouse of protein and fiber. If you’re aiming to support heart health, almonds are a delightful snack choice. Antioxidant-rich, it helps protect against chronic diseases, a concern as we age. Enjoy the subtle crunch and health benefits that chia seeds bring to your diet. Lycopene, an antioxidant found in tomatoes, supports heart health and reduces cancer risk. Many older adults who qualify for SNAP assistance don’t take advantage of these benefits, which can be life changing. Eating healthfully can be costly, especially at a time when grocery prices are rising. If you or an older adult you care for doesn't like the taste of avocado, consider blending it into a fruit smoothie for a subtle nutritional boost. Instant energy foods for older adults are not just about quick fixes but about making informed choices that support long-term health and vitality. Practicing mindfulness and stress management techniques can also play a significant role in maintaining energy levels. In addition to dietary and lifestyle choices, there are other factors that can influence energy levels in older adults. Engaging in regular physical activity, such as walking or swimming, can boost energy levels and improve overall well-being. Establishing a routine that incorporates healthy eating, regular physical activity, and adequate rest can create a solid foundation for sustained energy. Focusing on a balanced diet that includes lean proteins, healthy fats, and a variety of fruits and vegetables can provide a solid foundation for sustained energy. Including more protein-rich foods like lean meats, legumes, and fish can help maintain muscle mass, which is crucial for preventing fatigue. Including a source of protein, healthy fats, and fiber in the morning meal can provide lasting energy and support cognitive function. "Beans are a great source of fiber as well as plant-based protein. Fiber is a key nutrient for heart health, blood-sugar management and weight control." "Low-fat or no-fat milk, cheese, and yogurt limit the saturated fat content, and many lactose-free products are now available. Be aware that milk alternatives other than soy milk often contribute very little protein and may be expensive." "The different antioxidants in combination with the plant-based chemicals called flavanols have shown evidence of getting more hydration in the skin, have shown evidence of having an anti-aging benefit to it," dermatologist Dr. Danilo Del Campo tells USA Today. "Green tea is known as a 'superfood' and the 'ultimate anti-aging drink'. Made from the Camellia sinensis plant, green tea's leaves are unfermented, unlike black and oolong teas," certified trainer Jennifer Campbell tells the American Legion. "Aim to drink about six to eight glasses of water, or other fluids, every day to stop you getting dehydrated." Generally, superfoods contain healthy fats, vitamins, minerals, antioxidants, and other compounds found to promote good health and prevent illness and disease. While all food is fuel, some foods go further in fighting fatigue and boosting energy than others. Add these energy-boosting foods to your day when you need a pick-me-up. These foods are simple to find, easy to add to your diet, and full of nutrients that your body needs. The amount of fluid your body needs can vary by activity level, weather and location. It helps everything in your body work more efficiently to keep you moving.” “That’s one of the reasons why you’re more likely to get tired if you’re outside on a hot day,” explains Czerwony. You can find power-up protein choices away from the meat counter, too. Drink water Known for being rich in antioxidants and polyphenols, berries contain several disease-fighting compounds. One large egg provides 150 milligrams, about 25% of the daily requirement for men and 35% for women. Higher levels of choline intake are thought to support brain function, which may decrease the risk of some types of dementia, including Alzheimer’s. The micronutrient choline is finally getting the attention it deserves for its role in brain health, including memory, thinking, mood and more. It also gives your cells more energy to burn and circulates oxygen. One of the main reasons for fatigue is overwork. Stress-induced emotions consume huge amounts of energy. In fact, 14% of Americans said they did not have the energy they needed to get things done in one Gallup survey. Welcome to Chef’s Standards, where we will share tips and tricks regarding our favorite topic – food. By choosing eggs, you’re embracing a nutrient-dense option that fuels your body and satisfies your taste buds. Their creamy texture and rich flavor enhance a wide range of recipes. Raspberries, with their vibrant color and juicy sweetness, are a delightful addition to any diet. Embrace their vibrant color and natural sweetness as part of your dietary repertoire. Broccoli is packed with Vitamins A, C, and K, fiber, and antioxidants. Try adding black beans to salads, making homemade black bean burgers, or incorporating them into chili recipes for a hearty, nutritious meal. One of the standout benefits of sweet potatoes is their high fiber content, with about five grams per serving. "Foods and drinks rich in vitamin C will help the body absorb iron, so you could have some fruit or vegetables or a glass of fruit juice with an iron-rich meal," says Nidirect. "Cottage cheese is a great source of whey protein, which helps stimulate muscle protein synthesis," says Rosenbloom. "They have protein and fiber, and they can make you feel full, " registered dietitian and nutritionist Christine Rosenbloom tells AARP. Here are 20 superfoods people over 50 should include in their diet. You may not feel like exercising if you’re already lethargic, but even a small amount of daily movement can make a major difference in your energy levels. Nuts are nutrient-dense and can promote healthy aging. Whole grains are high in fiber, which have numerous health benefits. Fatty seafood such as salmon is packed full of omega-3s that can help lower the risk of heart disease. If a workout is planned, it should be just prior to your first meal of the day. A handful of blueberries is packed with energy, antioxidants, and hormone-regulating goodness! Berries are an ideal snack because they deliciously quench sweet cravings and they’re high in anthocyanins, which power-up energy and weight loss. Quinoa offers all nine essential amino acids, making it a complete protein source. Whole grains pack a punch for older men's energy. Salmon and mackerel give us high-quality protein, too. They'll help you feel better and have more pep in your step all day long. Foods that provide a concentrated source of energy without excessive calories are ideal. However, the need for nutrients that support energy production remains high. Therefore, understanding the unique energy needs of older adults is vital for promoting health and vitality. These options help provide sustained fuel without the spikes and crashes that come with sugar and processed snacks.Fortunately, science-backed guidance reveals that targeted nutrition—especially in the form of specific energy-enhancing foods—can make a substantial difference.Doctor’s Best CoQ10 with Bioperine has 200 milligrams of naturally produced antioxidants to help replenish falling levels as you age.Berries are one of the ultimate superfoods—especially wild blueberries.In this case, you may not necessarily feel the classic signs of exhaustion -- like achy muscles or that all-over tired feeling.All of these body functions are required to feel energized throughout your day.Its probiotics foster gut health, a vital aspect of overall wellness as we age. Moreover, quinoa is gluten-free, making it suitable for those with dietary restrictions. Reaching your 50s is a milestone, a chapter of life where prioritizing health becomes even more crucial. We encourage you to verify any information with other reliable sources and consult your physician regarding any medical conditions or treatments. All content, including text, graphics, images, and information available is for general informational purposes only. The information provided is not intended to replace professional medical advice, diagnosis, or treatment. Another great option is fish like cod or tilapia, which are lower in fat but still provide high-quality protein. You can also add them to smoothies or bake them into healthy muffins or pancakes for a tasty treat. Berries are perfect for snacks, adding to yogurt, or mixing into a bowl of oatmeal for a sweet and healthy breakfast. You can bake, grill, or pan-fry these fish with herbs and spices for a delicious and healthy meal. Exercise helps maintain muscle mass and supports cardiovascular health. Keeping a water bottle nearby and setting reminders to drink water can also encourage regular fluid intake throughout the day. Incorporating hydrating foods like cucumbers and watermelon can also help meet daily fluid needs. Fish are great foods for energy because of their essential nutrients and preventative benefits. Fish and seafood are excellent examples of lean proteins that can boost energy in older adults. They also have vitamins and minerals that should be part of a healthy senior diet. Certain types of mushrooms, such as those exposed to sunlight, can provide a good source of vitamin D—the only source of vitamin D in the produce aisle! These legumes are also packed with complex carbohydrates, which serve as a steady source of energy to keep you going throughout the day. Additionally, lean beef contains L-carnitine, an amino acid that has been studied for its ability to help manage fatigue in various conditions. Iron is essential for producing hemoglobin, the protein in red blood cells that carries oxygen to your tissues. If you aren’t as hungry, try eating three small, balanced meals with healthy snacks in between. Even so, it’s important to still eat three meals a day to maintain energy and health. Animal products generally take longer to digest than plant-based foods, which lowers your energy. Liquids that are energy boosters for seniors are water, green tea, and the water found in fruits and veggies.