Low energy levels can make you feel weak, tired, and even achy. If you experience this all day, every day or you often ask yourself “why am I tired when I wake up?”, you may be suffering from an energy deficiency. This occurs when your body is not producing the energy it needs for daily activities or sustained health. If an energy deficiency is not addressed, an even more problematic condition or syndrome may develop.1
What Is an Energy Deficiency?
Signs of an energy deficiency or syndrome include:
- Persistently feeling fatigued and tired
- Frequent mood changes
- Reduced physical performance
- Concentration problems
- Poor mental clarity
- Unexpected weight loss
- Irregular menstruation
- Recurring injuries or health issues
There are a number of different factors that are linked to an energy deficiency, let’s take a closer look at some of the most common underlying issues.
What Causes Low Energy?
Sleep Disturbances and Stress
Sleep deprivation is one of the most common causes of poor energy levels. According to research, getting less than six hours of sleep is a strong predictor of mental burnout and physical exhaustion.2,3 Individuals who get little to no sleep have slower reaction speeds as well. This is because it is hard to react to situations quickly if your brain is tired due to a lack of sleep. Sleeping for short periods of time is also associated with other health issues such as increased blood pressure, hormonal imbalances, and a higher body mass index (BMI).2,3 Fatigue might also be triggered by persistent stress, which may cause poor physical performance and mental function. Additionally, higher levels of perceived stress are linked to hypothalamo- pituitary-adrenal dysfunction.4 Overall, being sleep deprived or struggling with consistent stress can cause much more than low energy and these issues are among the first areas to work on if you experience regular fatigue.
An Unhealthy Diet
Did you know that eating too little or too much can lead to low energy levels? Your body needs healthy sources of carbohydrates and proteins for energy (e.g., whole-grain toast, eggs, fruits and veggies). If you’re not eating enough, your body won’t have enough calories to burn and your body will experience an energy deficiency.5 Eating too little can also lead to a drop in blood sugar that may cause a sluggish feeling.
This means that you should make an effort to eat well-balanced meals along with healthy snacks throughout the day for prolonged energy. Try to avoid becoming dehydrated by drinking lots of water and vitamin-rich beverages such as Black Bear Energy Drink as low energy and fatigue may be a sign of dehydration. In some cases, an unhealthy diet or dehydration may be the underlying reasons why you feel tired when you wake up, even after a good night’s sleep.
For some individuals, fatigue may be an indicator of PMS or premenstrual syndrome, which refers to warning signs that may be observed shortly before or during menstruation. This includes cramping, bloating, mood swings, irritability, appetite changes, sleep disturbances, and back pain, among others.6 PMS is typically attributed to hormonal changes. More specifically, the levels of estrogen and progesterone begin to fluctuate, while serotonin levels decrease.6 Serotonin plays a role in mood stabilization, happiness, sleeping and eating patterns, and energy production, to name a few. Accordingly, as serotonin levels drop, mood changes may develop and energy levels often drop. The loss of menstrual blood also leads to lower red blood cells and a drop in iron, which are additional factors linked to fatigue.
However, an energy deficiency may lead to irregular menstruation as the glands that regulate hormone production (known as the hypothalamus and pituitary) lower their production of hormones that regulate the menstrual cycle when energy levels are consistently low.1 This means that PMS-related fatigue should be properly addressed in order to avoid long-term energy deficiency that can alter the menstrual cycle.
Now that you know why you may be feeling so fatigued, if you’ve been wondering how to boost your energy levels, here are several useful strategies.
1. Improve Your Sleep Patterns
According to research, you need at least 7.5 hours of sleep each night to improve energy, mental clarity, and even appetite control.2 Getting a good night’s rest supports a more pleasant temperament as well. This is because in addition to enhancing energy levels, sleeping for a sufficient amount of time heightens emotion control, making it easier to remain amiable during the day.2,3 Sleep deprivation, however, can hinder social activity by causing irritability or making it hard to recognize other people’s social cues (e.g., happiness, frustration, anger, happiness).3 Additional benefits of proper sleep include3:
- Mood balance
- Better heart health
- Immune system support
- Heightened memory function
- Enhanced exercise performance
- Increased productivity while carrying out tasks
This means that a restful night’s sleep is just as important as eating a healthy diet for people who are energy deficient. If your busy or sometimes hectic lifestyle makes it hard to sleep for 7.5 hours or more, consider trying to take a nap if the opportunity presents itself as this can heighten vigor, performance, and memory function.2
In addition, vitamin B12 supplementation is beneficial toward improving sleep disturbances. Research shows that the administration of this particular vitamin supports a healthier sleep-wake cycle for people who have an abnormal sleep-wake rhythm that makes it hard to sleep soundly.7 Similarly, taking high servings of vitamin B12 daily helps individuals suffering from delayed sleep stage problems fall asleep quicker.7 Sleep quality also improves with long-term supplementation.
2. Target Your Stress by Exercising
It is well-known that exercising can help boost energy, but did you know that it also targets stress?8,9 Regular exercise makes it easier to cope with stress in the future as well. Persistent stress can be both physically and mentally draining and lead to low energy levels. Fortunately, exercising for about 30 minutes helps lessen worry and feelings of hopelessness, while boosting cognitive functions (e.g., memory, mental clarity).10
Individuals who experience a stressful situation shortly after exercising typically demonstrate a sustained balance on mood and worry levels by lowering the collective influence of being exposed to emotional stimuli.10 More specifically, exercise causes the body and mind to engage automatic processes that help people address stress in healthier ways, even after the physical activity (e.g., exercise routine) is complete. This not only targets stress, but helps energize the mind.11,12
Intense stress can also deplete the body of essential B vitamins that support nervous and circulatory function. More specifically, stress can lower nutrient absorption from food that is consumed. Replenishing the body’s B vitamin stores, particularly with a B12 supplement, helps target stress by heightening nervous system function.13 A healthy nervous system lowers the release of cortisol (a stress hormone) from the adrenal gland, as high levels of this hormone can lead to various health issues. Regular exercise in combination with the daily recommended serving of vitamin B12 can target stress while boosting energy levels.12,13
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3. Target PMS-Related Fatigue with Vitamin B12
There are a number of factors that lead to the development of PMS. According to research, the interaction between ovarian hormones and neurotransmitters in the brain such as gamma amino butyric acid (GABA) and serotonin play a major role in the onset of the physical and psychological signs.14 Vitamin B12 influences the metabolism of neurotransmitters, including the formation of various proteins that support the activity of serotonin and dopamine. In keeping with these observations, research shows that for some women, taking B vitamins regularly helps lower the risk of PMS.14 Consistent supplementation throughout the month improves the probability that B vitamins, such as a high serving of B12, may help lessen PMS.
4. Support Your Diet with Black Bear Vitamin B12 Products
Individuals who do not eat a well-balanced diet or those who are strictly vegan or vegetarian may have low vitamin B12 levels as the main sources of this vitamin are meat and dairy foods. Older individuals are also more prone to vitamin B12 deficiencies. This means that dietary supplementation is especially important for certain people who are at risk of vitamin deficiencies.
Black Bear Energy supplements are carefully formulated with several B vitamins for a natural source of energy. Both the drink and spray contain B2 (riboflavin) and B3 (niacin), which help revitalize the metabolism by boosting blood flow.15 Heightened blood circulation also enhances energy. Vitamin B6 (pyridoxine) has been added as well due to its ability to promote optimal brain function. In addition, B6 helps the body convert nutrients such as carbohydrates, healthy fats, and proteins into glucose that can be used for energy.16,17 What’s most important though, is that vitamin B6 supports proper energy utilization, which sustains energy levels throughout the day.16
Both of these clean energy supplements also contain a high serving of two forms of vitamin B12 known as adenosylcobalamin and hydroxocobalamin. Adenosylcobalamin supports cellular energy production, but is not as versatile hydroxocobalamin.18,19 Conversely, the body readily converts hydroxocobalamin to an active form of B12 that supports numerous processes.20,21 However, hydroxocobalamin is not typically found in dietary supplements because it is a more expensive form of B12. Instead, most supplements contain cyanocobalamin, which is an inexpensive form that is comprised of an unhealthy cyanide molecule the body must first clear before the B12 molecule can be used for its nutrient properties.19
Almost all of the body’s cells need sufficient amounts of vitamin B12 for proper function.20 Healthy red blood cell function is dependent upon maintaining the recommended daily levels of B12, and this vitamin converts nutrients (e.g., protein, fat) into energy.21 Low vitamin B12 is also one of the main reasons people experience lingering fatigue or anemia.21 Therefore, the B vitamins in Black Bear Energy Drink and Black Bear Energy Spray are vital toward experiencing noticeable health benefits. Black Bear Energy Drink also contains a small amount of caffeine in the form of oolong tea leaf extract, which provides a natural source of caffeine.22
These supplements are not only useful because of their clean ingredients but, due to their liquid form, they offer quicker absorption by the body and sustained energy. While the outer casing of pills and capsules must first be broken down in the intestinal tract before the nutrients are released, liquid-based nutrients can quickly be transported from the intestines to the blood. Furthermore, a small amount of nutrients may be degraded along with the protective casing of capsules and pills before the remaining nutrients can be released into the bloodstream. Furthermore, clinical research specifically shows that oral supplementation with the liquid form of vitamin B12 has a higher absorption rate for some people than B12 injections.23 This is particularly useful for people who need high servings of vitamin B12, but have a fear of injections.
If you’re ready to experience sustained energy throughout your day, try Black Bear Energy!
- Mathisen TF, et al. Physical health and symptoms of relative energy deficiency in female fitness athletes. Scand J Med Sci Sports. 2020;30(1):135-147.
- Worley SL. The extraordinary importance of sleep and the detrimental effects of inadequate sleep on health and public safety drive an explosion of sleep research. PT. 2018;43(12):758-763.
- Banks S, Dinges DF. Behavioral and physiological consequences of sleep restriction. J Clin Sleep Med. 2007;3(5):519-528.
- Kocalevent RD, et al. Determinants of fatigue and stress. BMC Res Notes. 2011;4:238.
- Legesse M, et al. Chronic energy deficiency and associated factors among older population in Ethiopia: A community-based study. PLoS One. 2019;14(4): e0214861.
- Matsumoto T, et al. A potential relation between premenstrual symptoms and subjective perception of health and stress among college students: a cross-sectional study. Bio Psycho Social Medicine. 2019;13(26).
- Okawa M, et al. Vitamin B12 treatment for sleep-wake rhythm disorders. Sleep. 1990;13(1):15-23.
- Smith JC, Nielson KA, Woodard JL, Seidenberg M, Durgerian S, Antuono P, Butts A, Hantke N, Rao SM. Interactive effects of physical activity and APOE-ε4 on BOLD semantic memory activation in healthy elders. NeuroImage. 2011; 54(1):635-644.
- Dinas PC, Koutedakis Y, Flouris AD. Effects of exercise and physical activity on depression. IR J Med Sci. 2011; 180(2):319-325.
- Smith JC. Effects of Emotional Exposure on State Anxiety after Acute Exercise. Med Sci Sports Exerc. 2013;45(2):372-8.
- Lang PJ, Bradley MM. Emotion and the motivational brain. Biol Psychol. 2010; 84:437-450.
- Motl RW, Dishman RK. Effects of acute exercise on the soleus H-reflex and self-reported anxiety after caffeine ingestion. Physiol Behav. 2004;80:577-585.
- Stough C, et al.Reducing occupational stress with a B-vitamin focused intervention: a randomized clinical trial: study protocol. Nutr J. 2014; 13: 122.
- Chocano-Bedoya PO, et al. Dietary B vitamin intake and incident premenstrual syndrome. Am J Clin Nutr. 2011;93(5):1080-1086.
- Kreider RB, Wilborn CD, Taylor L, Campbell B, Almada AL, Collins R, Cooke M, Earnest CP, Greenwood M, Kalman DS, et al, et al.: ISSN exercise & sport nutrition review: research & recommendations. J Int Soc Sports Nutr. 2010;7:7-10.
- Werbach MR. Nutritional strategies for treating chronic fatigue syndrome. Altern Med Rev 2000;5:93-108.
- Yates AA, Schlicker SA, Suitor CW. Dietary reference intakes: The new basis for recommendations for calcium and related nutrients, B vitamins, and choline. J Am Diet Assoc 1998;98:699-706.
- Obeid R, Fedosov SN, Nexo E. Cobalamin coenzyme forms are not likely to be superior to cyano- and hydroxyl-cobalamin in prevention or treatment of cobalamin deficiency. Mol Nutr Food Res. 2015; 59(7):1364-72.
- Paul C, Brady DM. Comparative Bioavailability and Utilization of Particular Forms of B12 Supplements With Potential to Mitigate B12-related Genetic Polymorphisms. Integr Med (Encinitas). 2017;16(1):42-49.
- Markle HV. Cobalamin. Crit Rev Clin Lab Sci. 1996;33:247-356.
- Herrmann W, Rima O. Cobalamin deficiency. Subcell Biochem. 2012;56:301-22.
- Rumpler W, et al. Oolong Tea Increases Metabolic Rate and Fat Oxidation in Men. JN 2001;131(11):2848-2852.
- Bensky MJ, et al. Comparison of sublingual vs. intramuscular administration of vitamin B12 for the treatment of patients with vitamin B12 deficiency. Drug Deliv Transl Res. 2019;9(3):625-630.