Secrets to the Best Instant Energy Food for Seniors

Key Points

  • Many seniors experience reduced strength and energy as they age.

  • Understand the cause of your fatigue and implement the best instant energy food for seniors into your diet.

  • Your lifestyle has a tremendous impact on your energy levels.

  • The best instant energy food for seniors boosts your energy and well-being.

Are you feeling sluggish and tired? It's common to experience a decline in energy levels as you age, but that doesn't mean you must settle for a sedentary lifestyle. The best instant energy food for seniors restores energy and well-being.

Regain your vitality and stay active and engaged. The best instant energy food for seniors and sound lifestyle habits provide the fuel you need for your busy day.

Why Do You Have Less Energy As You Get Older?

You probably know the feeling of running out of steam before the day ends. You might even wake up in the morning just as tired as when you went to bed. It’s hard to engage in hobbies and social activities when you don’t have any energy.

Fatigue in older adults can be tricky to understand. Some people assume fatigue is just a natural part of aging, but there likely is a specific cause. When you feel too tired for your usual pursuits, it’s time to explore why.

Medical Conditions

Fatigue is often the first sign that something is wrong in your body. Medical conditions that cause fatigue include:

  • Heart disease

  • Diabetes

  • Arthritis

  • Kidney disease

  • Liver disease

  • Thyroid disease

  • Chronic Obstructive Pulmonary Disease or COPD

  • Untreated pain 

  • Fibromyalgia and Chronic Fatigue Syndrome

  • Anemia

  • Cancer

Ask your doctor to investigate excessive tiredness.

Elderly person with fatigue

Medications and Treatments

Medications like antidepressants, antihistamines, and antibiotics can cause fatigue, and so can treatments like chemotherapy and radiation.

“Every three to six months, review your meds with your primary care doctor and ask: ‘Do I still need this? Can I lower the dose? Are there alternatives?'” says Johns Hopkins geriatrician Alicia Arbaje, M.D., M.P.H.


Dehydration frequently results in anger, mood swings, and exhaustion. As you age, your sense of thirst diminishes, and your body stores less water.

Sleep Issues

Insomnia, sleep apnea, and narcolepsy can cause extreme exhaustion and long-term fatigue. 

Past age 60, you are more susceptible to insomnia because your sleep-wake cycles change. You are also at higher risk of medical and psychiatric conditions that lead to insomnia and other sleep disorders like sleep apnea or restless legs syndrome.

Sleep apnea affects up to 20 percent of older adults and limits longevity and energy. The risk of death is more than two times higher in older adults with sleep apnea who report struggling with excessive daytime sleepiness.

Mood and Emotions

Did you know your emotions can make you feel tired? It’s challenging to adapt to the functional changes that accompany your later years, and depression is prevalent among seniors.

Are you fearful about the future? Do you worry about your health and who will take care of you? Are you afraid you are no longer needed? Do you feel like you no longer have control over your life?

Emotional stressors take a toll on your energy. Seek help from your doctor or a therapist when you are feeling down.

Older woman meditating


Your lifestyle tremendously impacts your energy levels, but it’s a factor in your control. Simple changes to your daily routine may give you back your zest.

Lifestyle factors that could be making you tired include:

  • Staying up too late: A good night's sleep is essential to feeling refreshed and energetic. Try going to bed and waking up at the same time every day.

  • Daytime napping: Getting some rest during the day is acceptable, but if you nap too long or too late in the afternoon, it affects your nighttime sleep.

    Older man napping

  • Too much caffeine: Caffeine gives you a quick boost when you feel tired, but drinking caffeinated drinks in the afternoon can keep you from getting a good night's sleep.

  • Too much alcohol: Drinking disrupts your sleep cycle. You may fall asleep more quickly but lose sleep quality during the night. 

  • Junk food: Say "no thanks" to food with empty calories, like fried foods and sweets, which have few nutrients and are high in fat and sugars. Sugary and processed foods release their glucose quickly, giving you a small burst of energy followed by a feeling of extreme fatigue.

  • Exercise: Even if you feel too tired for activity, being sedentary leads to more fatigue. Not getting enough exercise and physical activity depresses mood and causes your body’s musculoskeletal and cardiovascular systems to lose condition.


Do you feel worn out by boredom? It may sound strange, but boredom makes you feel tired. If you were busy during your working years, you might feel lost about how to spend your time during retirement.

You get an energy boost when you engage in activities and social events you enjoy, so consistently schedule that into your day.

Foods To Increase Your Energy Levels

All too often, caregivers and medical providers assume that fatigue is just a natural part of aging. Nutrition strongly impacts how you feel, and a diet with adequate protein, complex carbohydrates, healthy fats, fruits, and vegetables will help you get the nutrients and energy you need. 

Be sure your diet includes these foods and nutrients:

  • Balance: A balanced diet includes lean protein, fruits, vegetables, complex carbohydrates, and healthy fats. This combination helps with satiety while giving your body the necessary vitamins and minerals.

  • Carbohydrates: Many people associate carbs with weight gain, but carbohydrates provide your body with energy and other essential nutrients. Choose complex carbohydrates that digest slowly, like whole grains.

  • Fish: Fish and seafood are excellent sources of lean protein that boost your energy.

    Dish with fish and vegetables

  • Iron: Anemia (low iron levels) is common in seniors and often causes low energy levels. Eggs, spinach, and red meat are rich in iron and support energy for seniors.

  • Vitamin B12: Your body requires vitamin B12 for energy, but you struggle to absorb B12 from foods as you age. B12 is plentiful in animal products and non-dairy milk, like soy and almond milk.

  • Whole Foods: Fresh, whole, unprocessed foods are rich in vitamins, minerals, and antioxidants. Processed foods are quickly digested and leave you feeling sluggish and heavy.

  • Liquids: As you age, you may experience a reduced thirst response or kidney problems. Some medications affect water retention. Even when you’re not thirsty, consume water-rich foods like fruit and soups. Keep a water bottle near the bed and with you throughout the day.

Supplements for Instant Energy

Sometimes you just want a quick boost of energy, a kick in the pants to get you through the afternoon. Perhaps you can’t consume all the nutrients you need in your diet or have a medical condition that reduces your energy.

Some supplements benefit your immune system, cognitive function, and energy levels.

Genius Mushroom Immune System Booster & Nootropic Brain Supplement with Lions Mane, Cordyceps and Reishi combines three of the most researched mycological species on the planet; this supplement enhances mental clarity, supports immune function, promotes natural energy, and more.

Genius Mushrooms are keto, paleo, and vegan-friendly. These organic mushrooms are grown in the USA without carriers, fillers, artificial flavors, or GMOs.

Hand with supplements

NOW Supplements Instant Energy B-12 Cellular Energy Boost provides the B12 your body needs to stay sharp, focused, and well-fueled throughout each busy day. This on-the-go cellular energy contains a total of 2000 mcg (from three forms) of fast-acting B12 and other vital nutrients that can help keep you at the top of your game every day!

This supplement is kosher, vegan, and low-sodium.

NOW Supplements Energy Dietary Supplement with B Vitamins, Green tea, Panax Ginseng and Rhodiola provides an energy boost with caffeine naturally occurring in herbal ingredients such as guarana, yerba mate, and green tea.

This supplement is formulated with B vitamins, green tea, Panax ginseng, and Rhodiola to support thermogenesis, energy production, and adrenal function. In addition, it's certified dairy and egg-free, kosher, made without gluten, non-GMO, nut-free, and vegan.

CLIF BLOKS Energy Chews provide a fast-fuel workout snack for cycling, running, or walking. Created by athletes for athletes, CLIF BLOKS Energy Chews are as tasty as they are functional.

These chews come in a variety of delicious flavors and contain sodium and caffeine, and come in easy-to-open packaging and have a soft, chewable texture. These 33-calorie cubes make it easy to customize and track caloric and electrolyte intake with non-GMO, plant-based food.

OLLY Daily Energy Gummy is a caffeine-free adult chewable supplement with vitamin B12, CoQ10, and goji berry. These delicious OLLY gummies get to the root of energy production by fueling your internal powerhouse for a steady, renewable flow.

Vitamin B12 is essential for producing cellular energy, CoQ10 supports your mitochondria — the energy-producing structure of the cell — and goji berry is a super food that helps maintain a steady energy flow.

Senior with good energy

Increase Your Energy at Any Age

Enjoying a full and satisfying life is possible as you age, but fatigue and low energy get in the way. Once you know why you are feeling so tired, form a plan to get your gusto back.

Changing lifestyle habits, managing health conditions, and eating a nutritious diet are excellent sources of renewed energy. The right supplements fill in the gaps so you feel your best!

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