Get 20-year-Old Energy Levels at 40+
If you’re struggling to find the spark to get going, you may be deficient in B vitamins, and while a supplement may seem like the easy option, this is what you need to know about taking your enthusiasm out of park and putting it into drive.
Boosting energy in your 40s requiures a mix of exercise, nutrition and wellness practices.
THE BRIEF
Time to read: 3 minutes
Time to action: 5 minutes
Mantra: Replace ‘meh’ with ‘yeah’
Main message: Could a simple vitamin uptake increase your energy levels exponentially?
Stat: 33% of us claim to feel ‘world-weary all the time’
Most of us know about our lack of energy to do anything (everything?) we don’t want to. Is it physiological, social, or biological, or are we just becoming really, really lazy as middle age spreads? There are a bucket load of causes for lack of energy. However, if you’re over 40, it might be worth looking at your B12 intake. A growing proportion of the UK is deficient, leading to a ‘meh’ epidemic, instead of being the force of nature you deserve to be.
B12: Your energy rainbow
B12 is a nutrient that helps keep your body's blood and nerve cells healthy and helps make DNA, the genetic material in all your cells. It also helps prevent blood conditions that make people tired and weak. Those 40-year-old people following a plant-based diet are particularly susceptible as dairy products, poultry, and fish provide the richest amounts of B12. Lowering energy levels even further, your body can’t store much vitamin B12, and as you get older, it can become more challenging to absorb.
Revive your energy
Opt for foods fortified with B12. Avoid fortified cereals. They’re just human kibble, which you should never feed to kids. Take B12 supplements, potentially sublingual B12 supplements, or B12 shots. These bypass the digestive system and are absorbed directly into the bloodstream.
Excessive alcohol intake can negatively affect B12, and try to eat foods rich in folate as it can help support B12 absorption. All are good practices for maintaining healthy body balance and promoting vitamin absorption. If you do this anyway, we’ve put together a Plan ‘B12’ containing 12 other ways to try and add to your daily energy. Try it to trade your meh for yeah.
Be more Chewy
Chewing food well can aid in the breakdown of proteins that bind to B12, making it more accessible for absorption in the stomach. Turn off your phone. Take the time to slow down and embrace the taste of your food. It should take at least 10 minutes to eat a meal.
Light. Darkness. Balance
Probiotics in foods like yoghurt, kefir, and fermented vegetables may help maintain a healthy gut microbiome balance, positively impacting B12 absorption.
Avoid TEA-3PO
Tannins found in tea, especially black tea, can inhibit B12 absorption. Avoid consuming large quantities of tea with meals, and try not to drink tea an hour after eating.
These are the supplements you’re looking for
Adequate stomach acid is necessary for B12 absorption. If you have low stomach acid (hypochlorhydria), your healthcare provider might recommend hydrochloric acid supplements to aid digestion. Don’t drink water or anything with your meals that can mess with digestion.
I think I can handle myself
Overusing antacids can reduce stomach acidity, potentially interfering with B12 absorption. If you can cope, try to manage heartburn and indigestion with dietary and lifestyle changes before turning to antacids. Two tablespoons or a shot glass of apple cider vinegar followed by a drink of water is ideal. Think of it as a throwback to those tequila slammers you used to emjoy.
Do, or do not
Intermittent fasting, which involves periods of eating and fasting, can affect nutrient absorption. If you follow intermittent fasting, tune into your B12 intake and ensure you get enough during your eating windows.
Be mindful of cooking thoughts
Cooking methods can affect B12 content in foods. Overcooking or overheating foods can destroy B12. Steaming or microwaving vegetables rather than boiling them may help retain B12.
Anger leads to stress
Chronic stress can impact digestion and nutrient absorption, including B12. Practicing stress-reduction techniques like meditation, yoga, or deep breathing exercises may help.
Use adaptogens for defense - never attack
Consider incorporating adaptogenic herbs like ashwagandha, Rhodiola, or holy basil into your routine to help manage stress. Chronic stress can affect the digestive system and potentially hinder B12 absorption.
I find your lack of prebiotics disturbing
Prebiotics are non-digestible fibers in foods like garlic, onions, leeks, and asparagus. These foods can help promote the growth of beneficial gut bacteria, aiding B12 absorption.
Combine forces
Some nutrients in the foods you eat can enhance or inhibit B12 absorption. For example, consuming foods rich in vitamin C (like citrus fruits) alongside B12-containing foods can improve absorption. On the other hand, calcium-rich foods (such as dairy) may slightly hinder B12 absorption, so it's a good idea to space them out if you're concerned about B12 intake.
Keep a little optimism here
Iron and B12 deficiencies can have overlapping symptoms, and low iron levels can affect B12 absorption. Ensure you have an adequate intake of iron-rich foods (or supplements if needed), and you can feel more energised quickly.
As much or as little as you can do will help to fight the ‘meh’ that hits hard at the busiest time of our lives. It will only help you rediscover the inner force to do what you want and need. Think of it as a new hope - your biological rebellion against all the daily forces trying to remove energy from your being. Stay on target. Like Qui-Gon Jinn said, ‘Your focus determines your reality’.
DR DRAGON
A GP for an eclectic community, Dr Dragon is a prolific author in the world of health. Award-winning for his content creation and ability to answer the actual questions asked of him, his theories are always worth listening to for those looking for the little things that can make a real difference in our lives.
