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Energy  //  Fatigue

Fueling the Body and the Brain

Dancing in Park

Ever feel drained for no clear reason?

 

While stress, sleep, and medical issues all affect energy levels, what you eat plays a foundational role in how energetic—or exhausted—you feel.

 

Energy is not just about calories—it's about cellular function, blood sugar balance, mitochondrial health, and nutrient sufficiency. A nutrient-rich diet can optimize both physical stamina and mental alertness, while poor nutrition contributes to fatigue, brain fog, and low motivation.

 

How Nutrition Affects Energy

Energy production happens on a cellular level, in tiny structures called mitochondria, which require specific nutrients to convert food into usable energy (ATP).

 

Three key systems influence how ENERGISED you feel:

  1. Blood glucose regulation

  2. Mitochondrial function

  3. Neurotransmitter and hormone balance

 

Nutritional deficiencies, inflammatory foods, or erratic eating patterns can impair all three, leading to low energy, mood crashes, and poor cognitive performance.

 

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Key Nutrients That Support Energy

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1. B Vitamins (especially B1, B2, B3, B5, B6, B12, Folate)

  • Essential cofactors in energy metabolism, converting carbs, fats, and proteins into ATP.

  • Deficiencies cause fatigue, low motivation, and poor concentration.

  • B12 and folate are especially important for neurological energy and red blood cell formation (Kennedy, 2016).

 

2. Iron

  • Vital for oxygen transport via hemoglobin.

  • Iron deficiency (even without anemia) can cause fatigue, weakness, and reduced exercise tolerance (Beard, 2001).

  • Women of reproductive age are especially vulnerable.

 

3. Magnesium

  • Supports over 300 enzymatic reactions, including ATP production.

  • Low magnesium is linked to chronic fatigue, sleep problems, and stress (Barbagallo & Dominguez, 2010).

 

4. Coenzyme Q10 (CoQ10)

  • A mitochondrial enzyme required for ATP synthesis.

  • Levels decline with age and statin use.

  • Supplementation improves energy in older adults and those with mitochondrial dysfunction (Hidaka et al., 2008).

 

5. Vitamin D

  • Regulates calcium metabolism, mood, and mitochondrial function.

  • Low vitamin D is associated with fatigue, low mood, and muscle weakness (Nowak et al., 2016).

 

6. Creatine

  • Increases short-term energy availability, especially for muscles and the brain.

  • Shown to reduce mental fatigue and improve working memory, even in vegetarians (Avgerinos et al., 2018).

 

7. L-Carnitine

  • Transports fatty acids into mitochondria for energy production.

  • Supplementation may benefit those with chronic fatigue or mitochondrial impairment (Malaguarnera et al., 2007).

 

 

Blood Sugar and Energy

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  • The brain and body need stable glucose for optimal energy.

  • Refined carbs cause rapid spikes and crashes, leading to energy dips.

  • Balanced meals with protein, fiber, and healthy fats provide sustained energy throughout the day.

 

 

Gut Health and Energy

 

The gut–brain axis plays a critical role in energy levels:

  • A healthy microbiome helps produce short-chain fatty acids (SCFAs), which regulate inflammation and mitochondrial function.

  • Dysbiosis is linked to fatigue and mood issues.

  • Probiotic-rich and high-fiber diets may improve vitality and reduce fatigue (Boespflug et al., 2022).

 

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Hydration and Energy

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  • Even mild dehydration can impair energy, focus, and mood 

  • Try to drink half of your daily H2O requirements before Lunch time, to boost blood volume, improve heart function, and decrease anxiety. 

  • Aim for at least 2 liters daily, more with activity or heat.

  • Include electrolytes (like sodium, potassium, magnesium) if sweating heavily.

 

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Evidence-Based Diet Patterns for Energy

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1. Mediterranean diet - High in fiber, antioxidants, and healthy fats; supports sustained energy and cognition

2. Low-glycemic index (GI) - Reduces blood sugar crashes and improves mood

3. Anti-inflammatory diet - Reduces oxidative stress and mitochondrial fatigue

4. Ultra-processed diet - Linked to energy crashes and metabolic dysfunction

 

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Clinical Recommendations

 

✅ Include foods rich in:

  • B vitamins (eggs, leafy greens, legumes)

  • Iron (red meat, lentils, pumpkin seeds)

  • Magnesium (dark chocolate, almonds, spinach)

  • Omega-3s (salmon, flax, chia)

  • CoQ10 (organ meats, or supplement)

  • Fiber and probiotics (vegetables, yogurt, kefir)

 

✅ Avoid:

  • Skipping meals

  • Excessive caffeine (may cause crashes)

  • High-sugar, high-fat processed foods

 

✅ Test and supplement if needed:

  • Vitamin D

  • Iron

  • B12 and folate

  • Magnesium

  • CoQ10 or L-carnitine in special cases

 

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Feeling energized starts at the cellular level

— and what you eat determines how well your cells perform.

A diet rich in vitamins, minerals, healthy fats, and fibre supports sustained mental and physical energy,

while poor dietary habits drain your vitality.

 

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Rather than reaching for a sweet treat, try reaching for nutrients first!

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References

  1. Avgerinos, K. I., Spyrou, N., Bougioukas, K. I., & Kapogiannis, D. (2018). Effects of creatine supplementation on cognitive function of healthy individuals: A systematic review of randomized controlled trials. Experimental Gerontology, 108, 166–173. https://doi.org/10.1016/j.exger.2018.04.002

  2. Barbagallo, M., & Dominguez, L. J. (2010). Magnesium and aging. Current Pharmaceutical Design, 16(7), 832–839. https://doi.org/10.2174/138161210790883615

  3. Beard, J. L. (2001). Iron biology in immune function, muscle metabolism and neuronal functioning. The Journal of Nutrition, 131(2), 568S–580S. https://doi.org/10.1093/jn/131.2.568S

  4. Boespflug, E. L., Pfeiffer, A., & Korn, L. (2022). Probiotics and fatigue: A review. Nutrients, 14(2), 321. https://doi.org/10.3390/nu14020321

  5. Hidaka, T., Fujii, K., Funahashi, I., Fukutomi, N., & Yamamoto, Y. (2008). Safety assessment of CoQ10 (ubiquinone). BioFactors, 32(1-4), 199–208. https://doi.org/10.1002/biof.5520320121

  6. Kennedy, D. O. (2016). B vitamins and the brain: Mechanisms, dose and efficacy—A review. Nutrients, 8(2), 68. https://doi.org/10.3390/nu8020068

  7. Malaguarnera, M., Gargante, M. P., Cristaldi, E., et al. (2007). Acetyl-L-carnitine treatment in minimal hepatic encephalopathy. Digestive Diseases and Sciences, 53(2), 301–308. https://doi.org/10.1007/s10620-007-9880-0

  8. Nowak, A., Boesch, L., Andres, E., et al. (2016). Effect of vitamin D3 on self-perceived fatigue: A double-blind randomized placebo-controlled trial. Medicine, 95(52), e5353. https://doi.org/10.1097/MD.0000000000005353

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