As you may be aware, the world of nutrition and supplementation can be daunting and confusing. So many supplements to choose from, different brands, types, different strengths. Knowing where to start can be confusing even if you work within the industry.
Possibly the most common theme I hear when clients speak to me is fatigue. Feelings of low energy, lethargy, brain fog and mild feelings of depression are sadly on the rise across all age ranges.
Optimum diet and exercise can most definitely help, but so can specific supplementation.
1. B Vitamins
From a biochemistry standpoint, B vitamins are how you get energy out of molecules. These vitamins help convert food into energy, and they also help form red blood cells and deliver oxygen throughout the body. Each B vitamin has its own function. For example, the body needs vitamin B1 to produce adenosine triphosphate (ATP) , a substance required by every cell in the body for energy. But, the B vitamins often work together in the body, so it’s best to have enough of all of them.
2. Iron
The mineral iron is an essential part of haemoglobin, the substance in the blood that carries oxygen to the rest of the body. It’s also a component of myoglobin, a protein that sends oxygen into the muscles, per the NIH. Iron is necessary for growth and development, especially in kids and adolescents.
3. Magnesium
This mineral helps your heart beat steadily and is also important for muscle and nerve function. A deficiency can lead to fatigue and weakness, as well as muscle cramps and other problems. Most people in the UK do not take in the recommended amount of magnesium through their diets. Certain groups are at a higher risk, including older adults, those who have certain GI diseases or people with type 2 diabetes.
4. Zinc
Zinc is a mineral that helps cells grow and damaged tissue heal, and plays a big role in supporting immune health. A deficiency is most associated with decreased immunity and depressed mood, both of which can affect energy levels. While most people get sufficient zinc from food, and a deficiency is rare in the UK, people who’ve had gastrointestinal surgery and vegetarians can fall short.
5. Vitamin D
Vitamin D helps your body absorb calcium and plays a critical role in maintaining healthy bones. It also helps keep your muscles, nerves and immune system in tip-top shape. There’s a growing body of research that suggests vitamin D is tied to how energetic we feel. For example, adults who had fatigue and were deficient in vitamin D reported higher energy levels after being treated with the nutrient for five weeks. Supplementing with vitamin D has also been associated with improvements in conditions that affect energy levels. For example, taking a daily vitamin D supplement reduced the risk of autoimmune disease by as much as 22 percent.
Vitamin D supplements have also been tied to relief from symptoms of depression!
6. Coenzyme Q10
Coenzyme Q10 (CoQ10) is an antioxidant that helps convert food into energy. An April 2019 systematic review studying how CoQ10 affects fatigue found that it was most effective for people with fibromyalgia and those experiencing tiredness as a side-effect of cholesterol-lowering medications.
7. Ashwagandha
Ashwagandha is a medicinal herb that’s used in Ayurvedic medicine. It’s grown very popular in recent years and is often used to reduce anxiety and stress. There’s some evidence that when you reduce stress, you can actually feel less fatigued. So while ashwagandha may not directly increase energy, it may alleviate some stress which, in turn, could help you feel less fatigued. Some evidence backs this up, particularly when it comes to exercise. Cyclists who took 500 milligrams of ashwagandha for eight weeks were able to cycle 7 percent longer than those who took a placebo.
As with all supplements, approach with caution! Organic, balanced nutrition is best. If you feel that you may be deficient in anything consult your Dr for a referral to speak to a dietician, or consult a Functional Diagnostic Nutrition practitioner who can determine your levels via laboratory testing.
Remember as well, taking supplements does not prevent disease, especially if you are not deficient in the supplement that you are taking. When taken correctly however, supplements can certainly help promote energy and vitality in many people.
Stay awesome and have a great weekend!
Vanessa x
