Caffeine isn't all it's cracked up to be. Real energy—the type that fuels your heart, mind and everything in between—comes from your cells. So put down the coffee (although we love that too) and reach for focused nutrients to put more pep in your step. Don't know what to choose? Here's a quick guide to get you started!

1. Boost ATP production

   You'll remember adenosine triphosphate, or ATP, from science class. Your cells use ATP for fuel. Your body needs lots of ATP. Fortunately, there are nutrients that can help boost ATP production, like CoQ10, which helps your mitochondria produce ATP, and vitamins (like vitamin B12 and B6) that help your body metabolize fat and protein—a fancy way of saying "turn them into energy."

2. Get plenty of rest

   You really do need to sleep. Your body uses downtime for everything from metabolism to cellular regeneration. But the quality of the sleep you're getting can affect how much energy you have the next day. Taken before bed, the right dose of melatonin can help you fall asleep and stay asleep—and, melatonin is a powerful nutrient for skin and cellular health as well. That's a beautiful thing!

3. Encourage mitochondria

   If these cellular structures produce the energy your body craves, it makes sense to cultivate those little guys, right? Here's the thing—your number of functioning mitochondria decrease as you age. Getting regular exercise can help boost mitochondria levels…and here's some more good news: there are nutrients that encourage mitochondrial biogenesis or growing new mitochondria. Pyrroloquinoline quinone (PQQ) for example.

Beyond food and nutrition: Regular exercise along with moderating alcohol and tobacco use goes a long way towards healthy energy.