Updated April 26, 2026

Getting older doesn’t automatically mean less vibrancy and vigor, or lower energy levels. There are a few key principles that can give you a boost as you age. 

Johns Hopkins internal medicine physician and geriatrician Alicia I. Arbaje, M.D., M.P.H., F.A.C.P. provides tips on staying vibrant and energetic as you age.

Eat (mostly) whole foods.

Fresh, whole, plant-based, unprocessed foods renew energy levels with vitamins, minerals and antioxidants. Raw fruits and vegetables are outstanding sources of hydration and nutrition. Arbaje advises incorporating raw fruits and vegetables into at least fifty percent of each meal. 

“Packaged, processed foods tend to make you feel sluggish and heavy due to high salt and fat intake,” says Arbaje.

Eat animal products (e.g., meat, fish, eggs, dairy) in moderation or not at all—they take longer to digest, which saps energy, and they increase the risk of other chronic diseases.

Check your vitamin D.

Vital for energy levels and mood, vitamin D is best taken in through a little sunshine; when UV rays hit the skin, they get transformed into D. However, as you age, your skin gets less efficient at converting sunlight to D.

“I don’t usually recommend supplements, but a vitamin D supplement is often a smart idea,” says Arbaje. “You can ask your doctor for a test to find out if you’re deficient.”

Revitalize with vitamin B12.

Another vitamin that’s key for energy levels is B12. It’s found naturally in animal products (remember: moderation). Many nondairy milks (such as soy and almond) are fortified with B12 too. While B12 deficiency is often thought of as associated with being vegetarian or vegan, people who eat animal products can also be deficient. Certain medications, like metformin (used for diabetes), can lead to B12 deficiency.

Move more.

Even a few minutes of movement a few times a day can prevent dips in energy levels. If you can, take a walk in the morning sunshine.

You’ll get energized for the day, and the dose of early sun helps regulate your circadian rhythm, which helps you sleep better at night.

If moving is difficult due to muscle or joint pain, consider trying a rebounder (mini-trampoline), which is easier on the joints and can be used in the comfort of your home.

Review your medications.

Many drugs—including medications for high blood pressure, diabetes, heart problems, depression, and allergies—have side effects that can sap energy levels.

“Every three to six months, review all of your meds with your primary care doctor and ask: ‘Do I still need this? Can I lower the dose? Are there alternatives?’” says Arbaje.

Medically reviewed by Alicia Arbaje, M.D., M.P.H., Ph.D., F.A.C.P.