Supplements
A number of supplements can boost energy levels, but – like all remedies - should be avoided during pregnancy and when breast-feeding unless specifically recommended by a qualified practitioner. These work in several different ways and may: have a direct stimulant effect on the central nervous system to increase alertness and concentration (eg guarana)
improve blood circulation to the brain, increasing supply of oxygen and nutrients (eg ginkgo)
boost production of energy inside body cells (eg B-group vitamins, magnesium)
stimulate adrenal function (eg vitamin B5, magnesium, ginsengs)
improve immunity by increasing white-cell function and resistance to infection (eg Korean ginseng, propolis)
help you adapt to the effects of stress and strengthen or regulate body functions systems, including the adrenal glands (eg herbal adaptogens, such as Siberian ginseng)

Step one: Take a good multivitamin and mineral supplement to safeguard against nutrient deficiencies. Choose a supplement containing as many vitamins and minerals as possible at around 100% of the RDA.

Step two: Take evening primrose oil (500mg-1000mg daily) for essential fatty acids - these have been shown to help 70-80% of people suffering from chronic fatigue.

Step three: Take one of the following energy boosters:

Korean ginseng is an adaptogen that is traditionally used to improve physical, mental and sexual energy. It can reduce fatigue during exercise and under stress, as well as improving mental concentration. In the East, ginseng is taken in a two weeks on, two weeks off cycle. Try this for a few months to see if ginseng suits you. If you find Korean ginseng too stimulating, try the gentler American ginseng or Siberian ginseng instead.

Caution: Do not take if you have high blood pressure or have a hormone-dependent condition such as breast cancer. Avoid other stimulants such as tea, coffee and cola when taking ginseng. As vitamin C may neutralise ginseng, some practitioners suggest leaving eight hours between taking the two.

Siberian ginseng is another herbal adaptogen which, despite its name, is not related to Korean ginseng. It is also taken to improve physical and mental energy levels, especially when under stress, and is non-stimulating. It can improve stamina, duration of sleep and increases resistance to infection.

Ginkgo increases blood flow to muscles and the brain to improve tiredness, mental energy, memory and alertness. It's especially helpful for tiredness associated with studying. Do not take if you are on regular blood-thinning treatment (eg aspirin) or are taking prescribed drugs, as interactions are possible.

Propolis is an organic substance produced by worker bees from tree resin, which is rich in vitamin-B complex. Many people find it helps to boost physical energy levels and improves endurance. It also has anti-viral, anti-bacterial and anti-inflammatory properties, aiding resistance to infection.

Caution: Avoid if you have an allergy to bees, bee products or pollen; 1% of people develop a mild allergic skin rash and should stop taking it - try small doses first.

Coenzyme Q10 (CoQ10) is a vitamin-like substance that is essential for energy production in cells. CoQ10 is made in the liver and is also found in most food sources, including meat, fish, wholegrains, nuts and green vegetables.

It usually takes three weeks and occasionally up to three months of taking CoQ10 before you start to see an increase in energy levels. It can strengthen muscle fibres, including those of the heart.

Guarana contains a complex of natural stimulants, including guaranine – which is similar to caffeine – and other substances similar to some found in Korean ginseng.

Guarana extracts can increase physical and mental energy to relieve fatigue. It is less likely to produce the irritability, poor sleep and tremor linked with excess caffeine intake, as its caffeine content is released slowly and steadily.