Energy Is a Pattern, Not a Meal
The three-o-clock crash is rarely caused by what you ate at three. It is the shape of the whole day: a skipped breakfast, a lunch that was mostly bread, and nothing with protein in it since the previous evening.
Start by fixing the pattern rather than the ingredients. Eat something within an hour of waking, put protein in every meal, and stop treating coffee as a food group.
Most energy problems are timing problems wearing a nutrition costume.
What Actually Moves the Needle
Water, first: mild dehydration reads as fatigue long before it reads as thirst. Then iron and B12 if you are plant-based, magnesium if you sleep badly, and a genuine look at how much sugar is arriving in liquid form.
None of this requires a cupboard of supplements. It requires knowing which two or three things are missing, which is what an assessment is for.
Conclusion
Eat regularly, eat protein, drink water, and sleep. It is unglamorous, and it works faster than anything you can buy.
