As the brand behind the UK’s original longevity supplement designed with circadian rhythm in mind, we know that the afternoon energy slump is rooted in your circadian rhythm – post‑lunch glucose fluctuations, natural dips in cortisol and accumulated fatigue from the demands of the day all play a role in waning energy as you move from noon to night. And if you add in dehydration, low nutrient stores, or too much refined sugar, you’ll be primed for a crash.

Recent studies have found a link between energy metabolism and brain function: lack of nutrients, impaired mitochondrial function, or depleted neurotransmitter precursors worsen “mental fatigue” and reduce alertness – this is where diet, lifestyle and targeted supplementation come in.

Are you feeling the mid-afternoon energy dip as you read this? For a boost to energy that will keep you feeling focused for the rest of the day, begin with foundational changes:

1. Hydrate. Keep tap water, mineral water or coconut water by your desk or workspace at all times – even mild dehydration (1–2%) can impair mood, energy and cognition.
   
   
2. Prioritise protein. A meal rich in lean protein (fish, poultry, legumes), veggies, nuts or olives, and slow‑digesting carbs (brown rice, quinoa, sweet potato) will keep blood sugar levels balanced for longer.
   
   
3. Move your body. Ten minutes of brisk walking, stretching or even a few jumping jacks will increase circulation, stimulate the brain and improve oxygenation. For an extra boost to dopamine, a feel-good hormone, listen to music that uplifts or changes pace.
   
   
4. Break up your tasks. If possible, alternate demanding cognitive work with lighter tasks, and take short micro‑breaks every hour. Breaks to practice mindfulness, read or do another enjoyable activity can reduce feelings of burnout.
   
   
5. Optimise light and environment. Natural light, cooler temperatures, and quiet or pleasant ambient sounds will keep you alert throughout your work day. 

Our clinically proven Morning & Night supplement lays the foundation for any complete wellness routine – supporting energy, focus, sleep, skin, mood and more. For added benefits to energy, these supplements can deliver an added energy boost:

1. Lion’s Mane Mushroom 

This Instagram-trending mushroom enhances cognitive clarity and speed, and it may help reduce stress and mental fog that often accompanies the 3pm dip. Because its effects may include mood stabilisation and improved focus, it can feel like sustained mental energy rather than a stimulant spike.

In a recent UK-based study of people aged 18‑45, Lion’s Mane Mushroom intake over several weeks enhanced attention, processing speed and reduced stress.

1. Cordyceps Mushroom 

By improving cellular energy and reducing fatigue, Cordyceps may help you sustain moderate physical and mental activity during the afternoon, reducing the post-lunch slump. Cordyceps has also shown promising results in mental resilience: when demand is high (after lunch, after meetings, etc.), you’ll recover more quickly.

1. Creatine Monohydrate

Creatine is well known for muscle energy, but there is growing evidence for its role in mental fatigue. A controlled trial gave 8 g/day for 5 days and found reduced mental fatigue in tasks requiring repeated calculations, and  brain oxygenation measures improved.

1. Nicotinamide 

A precursor to NAD, systematic reviews on nutritional therapy for fatigue show Nicotinamide can improve energy by working directly on cellular metabolism – indirectly supporting sustained energy and recovery. 

1. Zinc 

Deficiency in Zinc is strongly associated with fatigue, impaired attention and slower cognitive processing – and recent reviews of nutrient therapy for fatigue show that Zinc can deliver powerful, sustained boosts to energy and alertness.

Morning

Start with a breakfast pairing protein with complex carbohydrates for balanced blood sugar (we love Greek yoghurt with a sprinkling of homemade granola), and keep hydrated with water, mineral water or coconut water. Don’t forget to take your energy-supporting morning dose of Morning & Night.

Lunch

As with breakfast, choose slow carbs, lean protein and fibre at lunch – you’ll avoid blood sugar spikes and stay fuller for longer. Keep portions moderate so that digestion doesn’t sap too much energy, and include vegetables rich in B vitamins and minerals for an added boost. Consider taking Zinc with lunch to build nutrient stores.

Post‑Lunch 

Take a short walk, stretch or do light exercise outdoors if possible. This post-lunch period is also when a dose of Lion’s Mane Mushroom (cognitive help) or Cordyceps (physical/mitochondrial boost) might be useful, and nicotinamide may support metabolic energy.

Late Afternoon/Early Evening

Begin winding down from the day with lighter tasks. Avoid taking energy‑boosting supplements too late so they don’t interfere with sleep, and be sure to support recovery for an energetic tomorrow: prioritise sleep hygiene with screen‑free time before bed.

Morning & Night is the UK’s original and bestselling dual-dose longevity supplement, designed to deliver sustained daytime energy, every day. With 28 biologist-selected Vitamins, Minerals, Amino Acids and Omega 3s, Morning & Night delivers proven results to energy – in our independent clinical trial, 84% noticed improved energy and focus with the support of our flagship supplement.