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Everyday Tips & Vitamins for Energy and Less Stress

Updated: Jun 15, 2022

Our habits truly dictate the success of our day. Whether we exercise, take vitamins for energy, focus or reducing stress, there’s a few daily habits that can benefit you throughout your day.

May I ask, ‘Are you a Fine-Tuned Ferrari or a put-put moped?

I try to think of my body and mind as a Fine-Tuned Ferrari so that I treat it special. I work hard, think hard, help a lot of people and find it hard to unwind. With this attitude, I can give myself what’s needed to perform and to IDLE!!!

As we age, lack of energy and focus are two of the most noticeable changes.

Our sleep patterns may be affected by aging, stress or chronic disease.

Our appetites may change.

Due to stress, lack of time, energy or mobility, we may exercise less which can lead to chronic fatigue and then to a vicious cycle.

There’s plenty of ‘energy’ fixes on the market today, but many leave us wired, wired-tired, crashing afterwards and create adrenal fatigue.

It’s a challenging puzzle to keep all the pieces in place, but we’re here to share some tried and true tips to help you rev up your engine and keep on truckin’!

Here’s a few thought provoking questions I’d like you to first ask yourself:

  • How do you start your day?

  • How do you end your day?

  • What are your daily expectations and have you adjusted for family, age, chronic disease or general stress levels?

  • Do you come first, last or somewhere in between?

This article from Vitamin Retailer really inspired me to write this blog. We own so many ‘things’, but often we don’t OWN our energy levels.

‘I would trade every piece of jewelry I own in a heartbeat for limitless energy. imagine getting up in the morning with energy and optimism and the physical endurance to do anything you want to do……. unfortunately, and for many reasons, most adults in the US do not have optimal levels of energy, and some are struggling to even make it through the day.’ extracted “Gold and Diamonds OR ENERGY?’ Nov 2020.

The following tips can help you conquer your day, not just get through it.

What is Energy?

Energy is defined as ‘the capacity of a physical system to perform work. However, it's important to keep in mind that just because energy exists, that doesn't mean it's necessarily available to do work.’

I like to think of our bodies and minds as electrically charged matter. Everything we take into our bodies affects that charge. Without getting too meta-physical, we are going to tackle a few general tips to increase our ‘charge’.

WHY WATER is a life force.

Did you know that our bodies and brains are 60-70% water content?

Guess what? Water conducts electricity!

  • Brain & heart - 60%

  • Lungs - over 70%

  • Skin - over 60%

  • Muscles & Kidneys - about 80%

  • Bones - 30%

According to H.H. Mitchell, Journal of Biological Chemistry 158

‘Body water’ is the total amount of fluid in a human body. The human body should consist of at least 50% of water. Body water is the primary building block for cells.

Dehydration is a recognized factor affecting BIA measurements as it causes an increase in the body's electrical resistance.

Here are 3 Healthy Habits you can easily adapt in your day.

  • 16 oz in am upon waking with lemon (produce bile to burn fat)

  • 8 oz before each meal

  • Not cold with meals - Ayurvedic - Warm tea with meals, better for digestion

You may not be aware but cold liquids impair digestion. A huge percent of Americans have acid reflux, indigestion and take acid blockers. There are many natural ways to improve your digestion. We really need the natural acid in our digestive system in order to break down food and extract the nutrients sufficiently. Acid Blockers deplete B12, which is very important to support our energy levels.


Did you know the system that cleans your body; the Lymphatic system has no pump? In order to keep it running you must move and sweat. Your body cleanses naturally but needs your healthy support!

Everyone has a preferred form of exercise. If done properly, you can also reduce your stress levels but energizing your body and helping to regulate all systems.

Here’s just a few tips for planning your exercise routine:

  • Choose YOUR best time of day?

  • Listen to your body- don’t over train.

  • Ask yourself how you feel after

  • Can you prepare before with good nutrition and proper rest?

  • Schedule it at least 3x’s a week (weight bearing to build muscle- cardio to sweat)

  • Move your body- must sweat, improve circulation

  • Support your sleep habits to get the best work outs

  • Doing an exercise you enjoy to help reduce stress

Your body works for you, but you need to WORK FOR IT. Proper exercise will stimulate your digestive system, improve regularity along with supporting natural detoxification + liver health.

Nutrients + Vitamins for Energy

We all know that we need various nutrients, minerals, amino acids and electrolytes to ‘run our system’ and keep our engines roaring. How do we know how much and when to supplement?

Food First

The majority of our nutrients need to come from our diet. Food contains fiber and complex nutrients that work synergistically in our systems. There are many publications that help us learn how to pair foods together to give us the most bang for our buck in absorbing those nutrients.

Here’s some helpful overall tips, but its easy to find specific food combos for your everyday meals and snacks.

‘Strategically combining certain foods can help your body better absorb vitamins and antioxidants’

  • Vitamin C + Plant Based Iron

  • Tomatoes + Iron

  • Turmeric + Black Pepper

  • Vitamin D + Calcium Complimentary Proteins

  • Beans/Chickpeas + Rice

  • Fat + Fat Soluble Vitamins

Vitamin D helps bring in more calcium from the foods you eat and the supplements you take,” says Ginger Hultin, RD, a Seattle-based spokesperson for the Academy of Nutrition and Dietetics.

Your intestine absorbs certain vitamins — vitamin A, vitamin D, vitamin E and vitamin K — when they’re paired with a fat source. Toby Amidor, MS, RD, author of Smart Meal Prep for Beginners.

STRESS & REST – Tips on How to ‘Idle’

Energy is not just a physical trait. Check out this wonderfully well- rounded HOLISTIC view of addressing your energy and stress levels by Saundra Dalton-Smith, M.D., author of Sacred Rest, sharing 7 types of rest we need to reduce stress, feel productive and fulfilled every day.

How to Regain your Energy Throughout the Day It pinpoints tips for Mental rest, Spiritual rest, Emotional rest, Social rest, Sensory rest, Creative rest & Physical rest.

Everyone grabs a quick cup of coffee or energy booster when they have hit rock bottom.

Our tips are intended to provide smooth sailing throughout the day by giving your body the extra nutrients it craves.

B12 and B Complex - B vitamins work as a family, they need one another. Although your food- grains, greens and lean proteins should provide much of your b vitamins, you ‘drain’ your B vitamins, especially B12 through stress, eating sugar, drinking alcohol and simply aging. Sure, you say, all the fun stuff!

PLEASE NOTE: If you have the genetic variation called MTHFR, your body may not be converting ‘inactive’ forms of B12 and Folate so that they can be used properly. Methyl forms are superior for most people, but quite necessary for those with the variation.

CoQ10 is needed to create ‘energy’, in every cell through the ATP process.

It is very important for Heart Health, Immune Health, Endurance, Healthy Aging, Mental Health and Chronic Pain. Those taking Statin medications for Cholesterol may be producing less CoQ10, and should replete with a supplement for optimal energy production throughout the body, especially in the heart and muscles.

Adaptogens- helps your body adapt to stress- Astragalus, Ashwaganda, ginseng, green tea, beet root. Cafe Energy Spray is a unique formula with proven adaptogens which supports natural energy without the buzz or crash of high caffeine products.

Ashwagandha is just one of many adaptogens that has become more mainstream. It is an ancient medicinal herb that can boost brain function, lower blood sugar and cortisol levels, and help fight symptoms of anxiety and depression.

By support stress reduction, you can increase your energy levels. In one study, people had 28% lower levels of cortisol, a hormone that increases in response to stress. Five studies examining the effects of ashwagandha on anxiety and stress. They also scored better on tests measuring stress, anxiety and fatigue.’

Melatonin is a natural hormone that plays a role in sleep. It’s produced naturally in our bodies, but diminishes as we age, and with increased use of electronic devices prior to bedtime. About 30% of adults suffer from insomnia which can affect daily energy levels unfavorably

For people with chronic fatigue syndrome, melatonin supplements have been shown to improve concentration and energy while reducing fatigue

Interestingly, reduced melatonin secretions have been associated with aging, Alzheimer’s disease, type 2 diabetes, cancer and high blood pressure

Vit D - Many people with fatigue are diagnosed with a Vitamin D deficiency. Acting more like a hormone than a vitamin, Vitamin D respond to receptors throughout your body and help regulate your immune system, energy levels, heart health, brain health and bone health. If you have persistent fatigue, please start by finding out your blood levels and replete this important nutrient FIRST!

You may find that it’s all you need! 8 Signs Your Body Is Begging for Vitamin D (YouTube video)

Iron - Years ago, all women were told to take iron. More women suffer from anemia than men considering women lose blood (and iron) when they menstruate. That ideology has changed though- you should not take iron unless you have been diagnosed with an iron deficiency or have low storage of iron called Ferritin levels.

It is safe to use iron during menstruation though, for a few days to replete the iron lost.

Hemoglobin is a protein in red blood cells that transports oxygen from your lungs to the organs and tissues throughout your body. Iron is needed to make Hemoglobin. Without adequate levels of iron, your red blood cells cannot effectively carry oxygen to the body’s tissues leaving you feeling fatigued.

For additional supplements and more details, check out this Healthline Article "11 Vitamins and Supplements That Boost Energy"

We hope you will work on optimizing your daily energy levels naturally with these healthy lifestyle habits and vitamins for energy and less stress.

It's also important to learn how to support your exercise results, stay active as you age and keep your Vitamin D, B12 and Iron levels in check. Everything in your body is about energy production or the lack of it. We must be careful to feed our bodies what it needs to live optimally.

How's your engine running?

Let’s tune up your Ferrari and make your engine roar!

Pleased drink water, be sure to sweat while giving your body the nutrition and critical nutrients it needs to keep your engine running well, rather than ‘running on empty’ or in overdrive.

Your daily habits are your choice.

Realizing that we constantly need to ‘recharge’, we can surely prevent ‘overcharging’ and give our engines what they need to perform with some of these tips and natural vitamins for energy.

We surely are electrically charged matter!


Article provided by Janet Ryan, Wellness Consultant and Founder of SpectraSpray Global.

· Café Energy- 5mg natural Coffee Bean Extract + B6 + B12 + Adaptogens (VEGAN)

· B12 ENERGY – 500 mcg of active B12- Methylcobalamin

· D3 and D3 + k2 – 2500-5000 IU’s of D3

· Success Kit- B12 Energy + Sleep + Stress (VEGAN)

· Home office essentials -Café Energy + Immune + Sleep (VEGETARIAN)

· Workout Power -B12 Energy + C0Q10 (VEGAN)

· Active Lifestyle Kit- CoQ10 + B12 + D3 (VEGETARIAN)

· Iron Power- B12 + Iron (VEGAN)


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