A few of my clients think of energy purely as a result of sleep or caffeine, forgetting that the body’s day-to-day vitality also relies on essential nutrients. Vitamins and minerals act as cofactors in metabolic processes (chemical processes in our body), helping every cell convert food into usable energy.
When intake is low or imbalanced due to poor diet or stress, amongst other possible causes, we can start to experience symptoms such as tiredness, poor concentration and sluggishness. Sounds familiar? Read on to understand how these nutrients work – and where to find them – and start making a noticeable difference to your wellbeing!
The Foundations of Cellular Energy
Energy is produced inside our mitochondria – imagine small energy factories inside each of our cells.
Numerous vitamins and minerals play key roles in the metabolic pathways that help convert our food into energy. Even small shortfalls can influence how efficiently our body can perform these biochemical reactions. Bionutrica DeCod NAD+ offers a convenient high high-strength formulation for those who want to boost their NAD+ Level.
Keep reading to find out the nutrients most closely linked to everyday energy production!
B Vitamins: The Metabolism Champions
Why they matter
B vitamins work synergistically to support normal energy production. They assist enzymes to break down carbohydrates, fats and proteins – helping us to release energy our body can use.
Key players
- B1 (Thiamine): Supports carbohydrate metabolism
- B2 (Riboflavin): Involved in mitochondrial energy production
- B3 (Niacin): Helps to convert nutrients into ATP – your body’s main energy currency
- B5 (Pantothenic Acid): Needed to produce coenzyme A, key in metabolic pathways
- B6: Supports protein metabolism and contributes to hormonal balance.
- B12 & Folate: Essential for red blood cell formation, which helps transport oxygen efficiently.
Find food sources of B vitamins in whole grains, poultry, legumes, eggs, green vegetables, dairy and fortified foods.
Alternatively, Bionutrica’s BioMega offers a convenient high strength formulation for those who struggle to get enough from diet alone.
Iron: your key to Oxygen Transport
Low iron is often one of the causes of tiredness and low energy. Iron helps form haemoglobin, which enables red blood cells to carry oxygen around our body. When iron levels are low, we can
experience fatigue, brain fog or reduced cognitive performance amongst other symptoms.
Food sources of iron can be found in red meat, seafood, beans, lentils, dark green leafy greens.
Useful tip: pairing iron sources with vitamin C can help to improve absorption of non-heme (plant based) iron.
Magnesium: Supporting Restful Energy
Magnesium is a vital mineral for hundreds of chemical reactions in our bodies, including energy metabolism, muscle and nerve function and stress regulation.
Symptoms arising from its depletion can vary from muscle fatigue, impaired sleep and decreased stress resilience – all of which can negatively affect our energy levels.
Food sources of Magnesium: pumpkin seeds, almonds, cashews, black beans, edamame beans, quinoa, spinach, avocado and more.
If diet alone isn’t enough, Bionutrica’s MAG-7 provides several bioavailable forms, designed to support energy production, muscle function and sleep – all key components of overall vitality.
Vitamin C: More than Immune Support
Amongst its many roles, vitamin C also supports our body by contributing to normal energy
metabolism. You may also remember that it enhances the absorption of non-heme (plant-based) iron – a helpful synergy for anyone relying on vegetarian or mixed diets.
Add more vitamin C to your plate by incorporating red peppers, broccoli, kiwi, berries and citrus to your meals.
Should you need some extra support, Bionutrica’s BioC offers a convenient option to help maintain optimal vitamin C levels.
CoQ10: A Key Player in Cellular Energy
Coenzyme Q10 plays a central role in mitochondrial production of ATP. Remember that as we age, or under stress, our levels of CoQ10 may start to decline.
Supplementing CoQ10 when needed, can help maintaining efficient energy production at a cellular level.
Food sources of this nutrient can be found in meat, fish and nuts; however, the amount isn’t usually enough to noticeably raise its levels.
Bionutrica’s CoQ10 has been formulated to support energy production and overall cellular health – a useful option for those of you seeking a targeted energy boost.
Final Thoughts
Your everyday energy depends on more than just optimal sleep or stimulants – it’s rooted in the nutrients that fuel your cells, support metabolism and maintain physiological balance. Making sure you have a good intake of essential vitamins and minerals (through diet and targeted
supplementation when needed), you can support metabolic balance, reduce tiredness and enjoy sustained energy throughout your day! And please remember, it is always recommended to speak with your GP or a qualified healthcare professional before introducing new supplements into your lifestyle.
