{"id":8018,"date":"2026-10-12T11:01:00","date_gmt":"2026-10-12T11:01:00","guid":{"rendered":"https:\/\/bioprofile.com\/?p=8018"},"modified":"2026-10-12T11:02:12","modified_gmt":"2026-10-12T11:02:12","slug":"which-foods-give-you-energy","status":"publish","type":"post","link":"https:\/\/bioprofile.com\/en\/which-foods-give-you-energy\/","title":{"rendered":"Which foods give you energy: what sugar, water and iron do, and when tiredness is about more than food"},"content":{"rendered":"\n<article class=\"wp-block-group bp-blog is-layout-flow wp-block-group-is-layout-flow\">\n\n<link rel=\"preconnect\" href=\"https:\/\/fonts.googleapis.com\">\n<link rel=\"preconnect\" href=\"https:\/\/fonts.gstatic.com\" crossorigin>\n<link rel=\"stylesheet\" href=\"https:\/\/fonts.googleapis.com\/css2?family=Poppins:wght@300;400;500;600;700&#038;display=swap\">\n<style id=\"bp-blog-design\">\n.bp-blog {\n  --bp-ink: #212527; --bp-teal: #005859; --bp-teal-deep: #006B62; --bp-emerald: #228A62;\n  --bp-green: #7CA74D; --bp-lime: #B7CB33; --bp-lime-soft: #B7CB3329; --bp-green-aa: #4F6B28;\n  --bp-beige: #EDEAE5; --bp-sand: #DBD4CB; --bp-pale-teal: #D9E6E6; --bp-white: #FFFFFF;\n  --bp-foot: #6b6b6b;\n  --bp-font: 'Poppins','Segoe UI',Arial,sans-serif;\n  --bp-fs-h1: 40px; --bp-fs-h2: 29px; --bp-fs-h3: 21px; --bp-fs-body: 17px;\n  --bp-fs-lead: 19px; --bp-fs-small: 14px; --bp-fs-foot: 13px; --bp-fs-btn: 17px;\n  --bp-lh-body: 1.75;\n  --bp-s-2: 8px; --bp-s-3: 12px; --bp-s-4: 16px; --bp-s-5: 24px; --bp-s-6: 32px;\n  --bp-s-7: 44px; --bp-s-8: 72px;\n  --bp-measure: 875px; --bp-prose: 875px; --bp-side: 40px; --bp-portrait: 132px;\n  --bp-radius-card: 20px; --bp-radius-btn: 10px; --bp-radius-chip: 999px;\n  --bp-shadow: 0 10px 30px rgba(0,88,89,0.10); --bp-shadow-soft: 0 2px 10px rgba(0,88,89,0.06);\n  font-family: var(--bp-font); font-size: var(--bp-fs-body); line-height: var(--bp-lh-body);\n  color: var(--bp-ink); background: var(--bp-white); -webkit-font-smoothing: antialiased;\n}\n.bp-blog, .bp-blog * { box-sizing: border-box; }\n.bp-blog p, .bp-blog li, .bp-blog h1, .bp-blog h2, .bp-blog h3, .bp-blog a, .bp-blog td,\n.bp-blog th, .bp-blog cite { overflow-wrap: break-word; min-width: 0; }\n.bp-blog h1, .bp-blog h2, .bp-blog h3 { text-wrap: balance; }\n.bp-blog p, .bp-blog li { text-wrap: pretty; }\n\/* WordPress core's flow layout puts 24px above every child after the first; inside\n   a grid or a flex row that is a misalignment (measured on the scan pages 2026-08-21) *\/\n.bp-blog .bp-blog-author > *, .bp-blog .bp-blog-related > *, .bp-blog .bp-blog-verify > * { margin-block: 0; }\n\n\/* --- sections: one column, the article measure, the section rhythm ------------ *\/\n.bp-blog-sec { position: relative; background: var(--bp-white); margin-block: 0;\n  padding-block: var(--bp-s-7);\n  padding-inline: max(var(--bp-side), calc((100% - var(--bp-measure)) \/ 2)); }\n.bp-blog-sec > *:last-child { margin-block-end: 0; }\n.bp-blog-sec > p, .bp-blog-sec > ul, .bp-blog-sec > ol, .bp-blog-sec > .wp-block-quote,\n.bp-blog-sec > .bp-blog-faq-item, .bp-blog-sec > .bp-blog-takeaways, .bp-blog-sec > .bp-blog-toc,\n.bp-blog-sec > .bp-blog-refs, .bp-blog-sec > .bp-blog-srclead { max-width: var(--bp-prose); }\n.bp-blog-sec--head { padding-block: var(--bp-s-7) 0; }\n.bp-blog-sec--body { padding-block: var(--bp-s-6) var(--bp-s-7); }\n.bp-blog-sec--beige { background: var(--bp-beige); }\n.bp-blog-sec--wash { background: linear-gradient(180deg, #B7CB331A 0%, #B7CB330D 100%), #FFFFFF; }\n.bp-blog-sec--tight { padding-block: var(--bp-s-6); }\n\/* A COLOURED SECTION IS A PANEL, so it carries the panel radius. 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The first two questions of the BioProfile energy scan, about your energy throughout the day and about energy dips, each with five answer options.\" class=\"wp-image-7776\" srcset=\"https:\/\/bioprofile.com\/wp-content\/uploads\/2026\/10\/bp-blog-van-welk-eten-krijg-je-energie-7b50590d.webp 1200w, https:\/\/bioprofile.com\/wp-content\/uploads\/2026\/10\/bp-blog-van-welk-eten-krijg-je-energie-7b50590d-300x158.webp 300w, https:\/\/bioprofile.com\/wp-content\/uploads\/2026\/10\/bp-blog-van-welk-eten-krijg-je-energie-7b50590d-1024x538.webp 1024w, https:\/\/bioprofile.com\/wp-content\/uploads\/2026\/10\/bp-blog-van-welk-eten-krijg-je-energie-7b50590d-768x403.webp 768w\" sizes=\"(max-width: 1200px) 100vw, 1200px\" \/><\/figure>\n\n<\/div>\n\n\n\n<div class=\"wp-block-group bp-blog-sec bp-blog-sec--body is-layout-flow wp-block-group-is-layout-flow\">\n\n<p class=\"bp-blog-lead wp-block-paragraph\">In this article you will find the answers to these questions: which foods give you energy, which foods give you energy quickly, and what drinking and iron have to do with feeling tired. That matters, because the sweet snack many people reach for in a slump is exactly what research links to more tiredness. It also matters because tiredness that lingers is sometimes a reason to see your GP, and a new menu will not change that. Tiredness is common. In the Dutch Lifelines cohort of 78,363 adults, 15 per cent of participants without a chronic illness were severely tired.\u2060<sup class=\"bp-blog-sup\"><a href=\"#bronnen\">5<\/a><\/sup> So feeling tired is very normal, even for people who are otherwise healthy. <a href=\"https:\/\/bioprofile.com\/en\/scan-wellbeing-test\/\">The BioProfile wellbeing scan<\/a> gives you an indication of where you stand today in how you feel. It is self-insight, to help you make better choices in your diet and lifestyle. It is not a diagnosis. Only a doctor can give you that.<\/p>\n\n\n\n<div class=\"wp-block-group bp-blog-verify bp-blog-verify--top is-layout-flow wp-block-group-is-layout-flow\">\n\n<figure class=\"wp-block-image size-large\"><img decoding=\"async\" width=\"800\" height=\"1000\" src=\"https:\/\/bioprofile.com\/wp-content\/uploads\/2026\/09\/rt-portret-justinas-slikas.webp\" alt=\"Portrait of Justinas \u0160likas\" class=\"wp-image-5796\" srcset=\"https:\/\/bioprofile.com\/wp-content\/uploads\/2026\/09\/rt-portret-justinas-slikas.webp 800w, https:\/\/bioprofile.com\/wp-content\/uploads\/2026\/09\/rt-portret-justinas-slikas-240x300.webp 240w, https:\/\/bioprofile.com\/wp-content\/uploads\/2026\/09\/rt-portret-justinas-slikas-768x960.webp 768w\" sizes=\"(max-width: 800px) 100vw, 800px\" \/><\/figure>\n\n\n\n<p class=\"bp-blog-verify-name wp-block-paragraph\">Verified by <a href=\"https:\/\/bioprofile.com\/experts\/justinas-slikas\/\">Justinas \u0160likas, PhD<\/a><\/p>\n\n\n\n<p class=\"bp-blog-verify-cred wp-block-paragraph\">PhD in chemistry from the University of Edinburgh<\/p>\n\n\n\n<p class=\"bp-blog-verify-date wp-block-paragraph\">Checked on 9 October 2026<\/p>\n\n<\/div>\n\n\n\n<div class=\"wp-block-group bp-blog-takeaways is-layout-flow wp-block-group-is-layout-flow\">\n\n<h2 class=\"wp-block-heading\">In short<\/h2>\n\n\n\n<ul class=\"wp-block-list\">\n\n<li>Sugar does not give the quick boost many people expect. In a meta-analysis of 31 studies, people felt more tired within half an hour of eating carbohydrates than after a placebo.\u2060<sup class=\"bp-blog-sup\"><a href=\"#bronnen\">1<\/a><\/sup><\/li>\n\n\n<li>Within four weeks, healthy adults felt clearly more tired and lower in mood on a diet whose carbohydrates make blood sugar rise sharply than on a diet that makes blood sugar rise less.\u2060<sup class=\"bp-blog-sup\"><a href=\"#bronnen\">2<\/a><\/sup><\/li>\n\n\n<li>Even mild dehydration left young women feeling more tired and less energetic, and the Voedingscentrum advises adults to drink 1.5 to 2 litres a day.\u2060<sup class=\"bp-blog-sup\"><a href=\"#bronnen\">3<\/a>,<a href=\"#bronnen\">4<\/a><\/sup><\/li>\n\n\n<li>The BioProfile wellbeing scan gives you self-insight into how you feel today. The scan is not a diagnosis.<\/li>\n\n<\/ul>\n\n<\/div>\n\n\n\n<div class=\"wp-block-group bp-blog-toc is-layout-flow wp-block-group-is-layout-flow\">\n\n<p class=\"bp-blog-toclabel wp-block-paragraph\">Contents<\/p>\n\n\n\n<ol class=\"wp-block-list\">\n\n<li><a href=\"#van-welk-eten-krijg-je-energie\">Which foods give you energy<\/a><\/li>\n\n\n<li><a href=\"#krijg-je-van-suiker-snel-energie\">Does sugar give you quick energy?<\/a><\/li>\n\n\n<li><a href=\"#gelijkmatige-energie-door-de-dag-heen\">Steady energy throughout the day<\/a><\/li>\n\n\n<li><a href=\"#drinken-telt-ook-mee\">What you drink counts too<\/a><\/li>\n\n\n<li><a href=\"#wanneer-ijzer-de-vraag-is\">When iron is the question<\/a><\/li>\n\n\n<li><a href=\"#wanneer-moeheid-meer-is-dan-een-kwestie-van-eten\">When tiredness is about more than food<\/a><\/li>\n\n\n<li><a href=\"#wat-de-welzijnsscan-laat-zien\">What the wellbeing scan shows<\/a><\/li>\n\n\n<li><a href=\"#samengevat\">In summary<\/a><\/li>\n\n\n<li><a href=\"#veelgestelde-vragen\">Frequently asked questions<\/a><\/li>\n\n<\/ol>\n\n<\/div>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"van-welk-eten-krijg-je-energie\">Which foods give you energy<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">Dutch GP advice for people who feel tired starts with ordinary food: eat healthily and choose mainly wholegrain products, pulses, vegetables, fruit, nuts and fish.\u2060<sup class=\"bp-blog-sup\"><a href=\"#bronnen\">6<\/a><\/sup> The same advice also mentions being active for half an hour at least five times a week, and giving up alcohol, because alcohol can make tiredness worse.\u2060<sup class=\"bp-blog-sup\"><a href=\"#bronnen\">6<\/a><\/sup><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Put simply: the food that gives you energy is not one product. It is an ordinary, varied way of eating, with exercise alongside it and without the drink that makes tiredness worse.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"krijg-je-van-suiker-snel-energie\">Does sugar give you a quick burst of energy?<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">Many people grab something sweet when their energy drops. A meta-analysis brought together 31 studies, with 1,259 participants in total. The meta-analysis found no point after eating at which carbohydrates improved any aspect of mood. Compared with a placebo, people felt more tired within 30 minutes and less alert within 60 minutes.\u2060<sup class=\"bp-blog-sup\"><a href=\"#bronnen\">1<\/a><\/sup><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">What this means for you: the sugar rush is mostly a story. In these studies, the quick snack was followed by a dip, and nowhere do these studies point to a food that gives you energy straight away.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"gelijkmatige-energie-door-de-dag-heen\">Steady energy throughout the day<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">In a nutrition study, 82 otherwise healthy adults followed two diets in random order, each for 28 days.\u2060<sup class=\"bp-blog-sup\"><a href=\"#bronnen\">2<\/a><\/sup> One diet had a high glycaemic load, which means its carbohydrates make blood sugar rise sharply; the other had a low glycaemic load. On the high glycaemic load diet, people scored about a quarter higher for tiredness and over a third higher for depressive symptoms than on the low one. The differences were larger among participants with overweight.\u2060<sup class=\"bp-blog-sup\"><a href=\"#bronnen\">2<\/a><\/sup><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Put simply: what you eat week after week seems to matter more than the snack of the moment. In this study, meals whose carbohydrates raised blood sugar less sharply went together with less tiredness and a better mood.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"drinken-telt-ook-mee\">What you drink counts too<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">Energy is also about what you drink. In controlled experiments, 25 healthy young women became mildly dehydrated through exercise, with a fluid loss of 1.36 per cent. The group felt worse, more tired and less energetic, both at rest and during exercise, found it harder to concentrate and had more headaches. Most measures of thinking ability did not change.\u2060<sup class=\"bp-blog-sup\"><a href=\"#bronnen\">3<\/a><\/sup> Your body loses fluid all day long through breathing, sweating and going to the toilet, and the Voedingscentrum advises adults to drink between 1.5 and 2 litres every day.\u2060<sup class=\"bp-blog-sup\"><a href=\"#bronnen\">4<\/a><\/sup><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">What this means for you: a small fluid shortfall was enough to make people feel more tired. Drinking enough throughout the day is part of the answer to an afternoon slump.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"wanneer-ijzer-de-vraag-is\">When iron is the question<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">Iron status often comes up when people talk about tiredness. In a French study, 198 menstruating women with unexplained tiredness, no anaemia and low iron stores (ferritin below 50 \u03bcg\/L) took either iron or a placebo. After 12 weeks, tiredness in the iron group had fallen by just under half, compared with clearly less than a third in the placebo group. Compared with a placebo, iron had no clear effect on quality of life, depression or anxiety.\u2060<sup class=\"bp-blog-sup\"><a href=\"#bronnen\">7<\/a><\/sup> A meta-analysis of six studies pointed the same way: in tired people with low iron but no anaemia, iron reduced tiredness a little. In the general population, however, the link between low iron and tiredness was not clear.\u2060<sup class=\"bp-blog-sup\"><a href=\"#bronnen\">8<\/a><\/sup><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Put simply: iron made a difference for tired people who really had too little iron, and only a blood test shows whether that is the case for you. The researchers behind the French study advise having your blood checked after six weeks if you try iron.\u2060<sup class=\"bp-blog-sup\"><a href=\"#bronnen\">7<\/a><\/sup><\/p>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"wanneer-moeheid-meer-is-dan-een-kwestie-van-eten\">When tiredness is more than a matter of food<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">Among Lifelines participants with at least one chronic illness, 23 per cent were severely tired, and the more chronic illnesses someone had, the more likely severe tiredness became.\u2060<sup class=\"bp-blog-sup\"><a href=\"#bronnen\">5<\/a><\/sup> What this means: lasting tiredness can have a cause that food does nothing to change.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Tiredness usually passes on its own after a while. Call your GP if the tiredness lasts a long time, for example longer than a month, or if other symptoms come with it: more night sweats than usual, less appetite, a drop in your weight that you did not want, a change in your stools or blood in your stools, being short of breath at rest or with little effort, a lot of thirst and passing a lot of urine, heart palpitations, feeling very low with no interest in anything, or feeling very tense or restless.\u2060<sup class=\"bp-blog-sup\"><a href=\"#bronnen\">6<\/a><\/sup> If a low mood is part of it, the article on <a href=\"https:\/\/bioprofile.com\/en\/low-mood-how-long-it-lasts\/\">how long a low feeling lasts<\/a> goes into this further.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"wat-de-welzijnsscan-laat-zien\">What the wellbeing scan shows<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">The wellbeing scan gives you a picture of where you stand today. If you take the scan again later, you can see whether a change in what you eat, drink or how you move goes together with how you feel. A questionnaire cannot tell an iron deficiency apart from drinking too little water or a chronic illness. The scan is not a diagnosis.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"samengevat\">In summary<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">This article showed that the food that gives you energy is an ordinary, varied way of eating with wholegrain products, pulses, vegetables, fruit, nuts and fish, and that in the research a dip follows sugar rather than a boost. The article also showed that meals that raise blood sugar less went together with less tiredness over weeks, that drinking enough counts, and that iron makes a difference for people who really have too little iron. Tiredness that lasts longer than a month, or that comes with other symptoms, is a reason to call your GP.<\/p>\n\n<\/div>\n\n\n\n<div class=\"wp-block-group bp-blog-sec bp-blog-cta is-layout-flow wp-block-group-is-layout-flow\">\n\n<h2 class=\"wp-block-heading\">See where you stand today<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">The wellbeing scan gives you an indication of how you feel today, as self-insight. The scan is not a diagnosis.<\/p>\n\n\n\n<div class=\"wp-block-buttons is-layout-flex wp-block-buttons-is-layout-flex\">\n\n<div class=\"wp-block-button\"><a class=\"wp-block-button__link wp-element-button\" href=\"https:\/\/bioprofile.com\/en\/scan-wellbeing-test\/\">Start the wellbeing scan<\/a><\/div>\n\n<\/div>\n\n\n\n<p class=\"bp-blog-ctamicro wp-block-paragraph\">Free, about 3 minutes. An analysis of your answers, never a diagnosis. <a href=\"https:\/\/bioprofile.com\/en\/free-health-check-tests\/\">All health scans<\/a><\/p>\n\n<\/div>\n\n\n\n<div class=\"wp-block-group bp-blog-sec bp-blog-sec--wash is-layout-flow wp-block-group-is-layout-flow\">\n\n<h2 class=\"wp-block-heading\" id=\"veelgestelde-vragen\">Frequently asked questions<\/h2>\n\n\n\n<div class=\"wp-block-group bp-blog-faq-item is-layout-flow wp-block-group-is-layout-flow\">\n\n<h3 class=\"wp-block-heading\">Which foods give you energy quickly?<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">These studies do not point to one particular kind of food. A meta-analysis of 31 studies found no point after eating at which carbohydrates improved mood, and people felt more tired within half an hour than after a placebo.\u2060<sup class=\"bp-blog-sup\"><a href=\"#bronnen\">1<\/a><\/sup><\/p>\n\n<\/div>\n\n\n\n<div class=\"wp-block-group bp-blog-faq-item is-layout-flow wp-block-group-is-layout-flow\">\n\n<h3 class=\"wp-block-heading\">Which foods give you energy when you are tired?<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">Thuisarts advises eating healthily, with mostly wholegrain products, pulses, vegetables, fruit, nuts and fish, being active for half an hour at least five times a week, and not drinking alcohol.\u2060<sup class=\"bp-blog-sup\"><a href=\"#bronnen\">6<\/a><\/sup><\/p>\n\n<\/div>\n\n\n\n<div class=\"wp-block-group bp-blog-faq-item is-layout-flow wp-block-group-is-layout-flow\">\n\n<h3 class=\"wp-block-heading\">What gives you energy straight away?<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">In these studies, no food did that. Drinking enough does count: mild dehydration left healthy young women feeling more tired and less energetic.\u2060<sup class=\"bp-blog-sup\"><a href=\"#bronnen\">3<\/a><\/sup><\/p>\n\n<\/div>\n\n\n\n<div class=\"wp-block-group bp-blog-faq-item is-layout-flow wp-block-group-is-layout-flow\">\n\n<h3 class=\"wp-block-heading\">Which fruit helps against tiredness?<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">The sources here do not single out one kind of fruit. Thuisarts lists fruit as part of eating healthily when you are tired, alongside wholegrain products, pulses, vegetables, nuts and fish.\u2060<sup class=\"bp-blog-sup\"><a href=\"#bronnen\">6<\/a><\/sup><\/p>\n\n<\/div>\n\n\n\n<div class=\"wp-block-group bp-blog-faq-item is-layout-flow wp-block-group-is-layout-flow\">\n\n<h3 class=\"wp-block-heading\">When should I see my GP about tiredness?<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">If the tiredness lasts a long time, for example longer than a month, or if other symptoms appear alongside it, such as more night sweats than usual, less appetite, shortness of breath or a lot of thirst.\u2060<sup class=\"bp-blog-sup\"><a href=\"#bronnen\">6<\/a><\/sup><\/p>\n\n<\/div>\n\n<\/div>\n\n\n\n<div class=\"wp-block-group bp-blog-sec bp-blog-sec--beige bp-blog-sec--tight is-layout-flow wp-block-group-is-layout-flow\">\n\n<h2 class=\"wp-block-heading\" id=\"bronnen\">Sources<\/h2>\n\n\n\n<p class=\"bp-blog-srclead wp-block-paragraph\">Every source below was checked on the day this article was published. The numbering follows the text.<\/p>\n\n\n\n<ol class=\"wp-block-list bp-blog-refs\">\n\n<li>Mantantzis K, Schlaghecken F, S\u00fcnram-Lea SI, Maylor EA. Sugar rush or sugar crash? A meta-analysis of carbohydrate effects on mood. Neuroscience and Biobehavioral Reviews, 2019;101:45-67. <a href=\"https:\/\/doi.org\/10.1016\/j.neubiorev.2019.03.016\">doi.org\/10.1016\/j.neubiorev.2019.03.016<\/a><\/li>\n\n\n<li>Breymeyer KL, Lampe JW, McGregor BA, Neuhouser ML. Subjective mood and energy levels of healthy weight and overweight\/obese healthy adults on high- and low-glycemic load experimental diets. Appetite, 2016. <a href=\"https:\/\/doi.org\/10.1016\/j.appet.2016.08.008\">doi.org\/10.1016\/j.appet.2016.08.008<\/a><\/li>\n\n\n<li>Armstrong LE, Ganio MS, Casa DJ, Lee EC, McDermott BP, Klau JF, Jimenez L, Le Bellego L, Chevillotte E, Lieberman HR. Mild dehydration affects mood in healthy young women. The Journal of Nutrition, 2012;142(2):382-388. <a href=\"https:\/\/doi.org\/10.3945\/jn.111.142000\">doi.org\/10.3945\/jn.111.142000<\/a><\/li>\n\n\n<li>Voedingscentrum. How much water should I drink every day? <a href=\"https:\/\/www.voedingscentrum.nl\/nl\/thema\/eetvragen\/hoeveel-water-moet-ik-elke-dag-drinken-.aspx\">voedingscentrum.nl<\/a><\/li>\n\n\n<li>Go\u00ebrtz YMJ, Braamse AMJ, Spruit MA, et al. Fatigue in patients with chronic disease: results from the population-based Lifelines Cohort Study. Scientific Reports, 2021. <a href=\"https:\/\/doi.org\/10.1038\/s41598-021-00337-z\">doi.org\/10.1038\/s41598-021-00337-z<\/a><\/li>\n\n\n<li>NHG. I&#8217;m tired. What can I do about it? Thuisarts.nl. <a href=\"https:\/\/www.thuisarts.nl\/moeheid\/ik-ben-moe-wat-kan-ik-eraan-doen\">thuisarts.nl<\/a><\/li>\n\n\n<li>Vaucher P, Druais PL, Waldvogel S, Favrat B. Effect of iron supplementation on fatigue in nonanemic menstruating women with low ferritin: a randomized controlled trial. CMAJ, 2012;184(11):1247-1254. <a href=\"https:\/\/doi.org\/10.1503\/cmaj.110950\">doi.org\/10.1503\/cmaj.110950<\/a><\/li>\n\n\n<li>Yokoi K, Konomi A. Iron deficiency without anaemia is a potential cause of fatigue: meta-analyses of randomised controlled trials and cross-sectional studies. British Journal of Nutrition, 2017;117(10). <a href=\"https:\/\/doi.org\/10.1017\/S0007114517001349\">doi.org\/10.1017\/S0007114517001349<\/a><\/li>\n\n<\/ol>\n\n<\/div>\n\n\n\n<div class=\"wp-block-group bp-blog-sec bp-blog-sec--tight is-layout-flow wp-block-group-is-layout-flow\">\n\n<h2 class=\"wp-block-heading\">Also read<\/h2>\n\n\n\n<div class=\"wp-block-group bp-blog-related is-layout-flow wp-block-group-is-layout-flow\">\n\n<div class=\"wp-block-group is-layout-flow wp-block-group-is-layout-flow\">\n\n<p class=\"wp-block-paragraph\"><a href=\"https:\/\/bioprofile.com\/en\/not-feeling-good-in-yourself-what-can-lie-behind-it\/\">Not feeling yourself: what may lie behind it, and what five WHO questions measure about it<\/a><\/p>\n\n<\/div>\n\n\n\n<div class=\"wp-block-group is-layout-flow wp-block-group-is-layout-flow\">\n\n<p class=\"wp-block-paragraph\"><a href=\"https:\/\/bioprofile.com\/en\/low-mood-how-long-it-lasts\/\">Feeling low: how long it usually lasts, what research around it finds and what a wellbeing scan measures<\/a><\/p>\n\n<\/div>\n\n<\/div>\n\n<\/div>\n\n\n\n<div class=\"wp-block-group bp-blog-sec bp-blog-sec--tight is-layout-flow wp-block-group-is-layout-flow\">\n\n<h2 class=\"wp-block-heading\">Written by<\/h2>\n\n\n\n<div class=\"wp-block-group bp-blog-author is-layout-flow wp-block-group-is-layout-flow\">\n\n<figure class=\"wp-block-image size-large\"><img decoding=\"async\" width=\"320\" height=\"320\" src=\"https:\/\/bioprofile.com\/wp-content\/uploads\/2026\/07\/author-jesse-round-320.jpg\" alt=\"Jesse van der Velde\" class=\"wp-image-4815\" srcset=\"https:\/\/bioprofile.com\/wp-content\/uploads\/2026\/07\/author-jesse-round-320.jpg 320w, https:\/\/bioprofile.com\/wp-content\/uploads\/2026\/07\/author-jesse-round-320-300x300.jpg 300w, https:\/\/bioprofile.com\/wp-content\/uploads\/2026\/07\/author-jesse-round-320-150x150.jpg 150w\" sizes=\"(max-width: 320px) 100vw, 320px\" \/><\/figure>\n\n\n\n<div class=\"wp-block-group bp-blog-authorid is-layout-flow wp-block-group-is-layout-flow\">\n\n<p class=\"bp-blog-authorrole wp-block-paragraph\">Founder of BioProfile<\/p>\n\n\n\n<p class=\"bp-blog-authorname wp-block-paragraph\">Jesse van der Velde<\/p>\n\n<\/div>\n\n\n\n<div class=\"wp-block-group bp-blog-authorbody is-layout-flow wp-block-group-is-layout-flow\">\n\n<p class=\"bp-blog-authorbio wp-block-paragraph\">Jesse van der Velde has been guiding people to a new body and optimal health since 2006, and has written or co-written fifteen books on nutrition and health. Forever Young (2012) and Superfood Recipes (2013) both reached number 1 in the Netherlands.<\/p>\n\n<\/div>\n\n\n\n<div class=\"wp-block-group bp-blog-authormeta is-layout-flow wp-block-group-is-layout-flow\">\n\n<p class=\"bp-blog-authorbio wp-block-paragraph\"><a href=\"https:\/\/nl.linkedin.com\/in\/jessevdv\">LinkedIn<\/a><\/p>\n\n\n\n<p class=\"bp-blog-dates wp-block-paragraph\">Published on 12 October 2026 \u00b7 Last updated on 12 October 2026<\/p>\n\n<\/div>\n\n<\/div>\n\n<\/div>\n\n\n\n<div class=\"wp-block-group bp-blog-sec bp-blog-sec--foot is-layout-flow wp-block-group-is-layout-flow\">\n\n<p class=\"bp-blog-legal wp-block-paragraph\">BioProfile analyses your health status to guide you and your coach. It does not make a diagnosis, only a doctor can do that. Built on validated health questionnaires; the combined BioProfile score is not itself a validated clinical instrument yet. Your answers stay private (GDPR).<\/p>\n\n<\/div>\n\n<\/article>\n","protected":false},"excerpt":{"rendered":"<p>Which foods give you energy, and does sugar give you quick energy? What research says about sugar, water and iron, and when to call your GP about tiredness.<\/p>\n","protected":false},"author":18,"featured_media":7776,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_yoast_wpseo_meta-robots-noindex":"2","_yoast_wpseo_opengraph-image":"","_yoast_wpseo_opengraph-image-id":"","_yoast_wpseo_twitter-image":"","_yoast_wpseo_twitter-image-id":"","inline_featured_image":false,"footnotes":""},"categories":[73],"tags":[],"class_list":["post-8018","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-wellbeing-en"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v27.9 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>Which foods give you energy? 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