Food first
Start with food, context, and the likely gap
Energy support should first separate sleep, calorie intake, hydration, iron/B12/vitamin D status, training load, and medical causes of fatigue.
Steady meals
Use balanced meals with protein, high-fiber carbohydrates, vegetables, fruits, and fluids rather than relying on stimulants.
Iron and B12 context
Iron foods include lean meat, seafood, beans, lentils, tofu, spinach, fortified cereals, and whole grains; vitamin C foods can improve nonheme iron absorption.
Hydration and electrolytes
For heavy sweating or endurance activity, compare sodium, potassium, magnesium, carbohydrate, and sugar content rather than assuming all electrolyte products are the same.