Are you ready to ditch the energy drinks and morning rounds of coffee? It is possible to lessen the load with the right nutrients that sustain energy. Many people reach for energy drinks to quickly get the day started, but replenishing the body with key nutrients involved with energy production is vital to health. Often nutrient deficiencies can be an underlying cause of fatigue and brain fog.
Which vitamins help sustain energy?
B vitamins
B vitamins are essential to healthy energy levels. Plus, they help convert carbohydrates, fats, and proteins that you eat into energy. B-vitamin deficiencies are a common cause of fatigue and mental exhaustion. Poor food choices, stress, medications, and lifestyle habits can all decrease B vitamin levels in the body. To help ensure you are receiving enough B vitamins, choose a complex B vitamin supplement that includes all eight essential B vitamins.
Coenzyme Q10
As an antioxidant naturally produced in the body, CoQ10 is particularly involved with cellular energy production and is stored in concentrated amounts in the heart, liver, pancreas, and kidneys. It has been observed that low CoQ10 levels can cause fatigue. As we age, natural production of CoQ10 can decline but levels can be restored through supplementation as well as by eating more oily fish, whole grains, liver and organ meats.
Iron
Fatigue can often be linked to low iron levels. Iron is involved with carrying oxygen to the tissues and is essential to healthy red blood cells to support energy production. Some people may not receive sufficient amounts of iron in their diet, particularly vegans or vegetarians. This can lead to anemia. A simple blood test can determine if your iron levels are optimal, or if supplementation is necessary.
Vitamin C
It may seem like an odd connection but vitamin C is indirectly involved with energy production. It helps with carnitine synthesis — a molecule that metabolizes fatty acids to be used as energy. Vitamin C also helps protect cells from free radicals to support healthy energy production.
Magnesium
Magnesium is an essential mineral that is crucial to a variety of processes in the body. It can be a common deficiency, but can be easily replenished in the body through supplementation. Magnesium helps support energy processes in the cells to promote healthy energy levels overall.
Be sure to include foods that are rich in these nutrients, as well as supplement when needed. If you are taking medications or unsure of your nutrient levels, talk to your doctor about these vitamins and ask about blood tests that can check your vitamin levels.
References
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Kennedy DO. B vitamins and the brain: mechanisms, dose and efficacy—a review. Nutrients. 2016 Feb;8(2):68.
Littarru GP, Tiano L. Bioenergetic and antioxidant properties of coenzyme Q10: recent developments. Mol Biotechnol. 2007;37(1):31-37.
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 Aug 7;184(11):1247-54.
Veronese N, et al. Magnesium status in Alzheimer's disease: A systematic review. Am J Alzheimers Dis Other Demen. 2016;31(3):208-213.
