In my last blog “Energy! What is it and how can I improve it”
I defied what energy is with regards to the human body. I explained how
energy is produced by the foods we consume and how it is produced in the
cells. In the cells energy is produced in the mitochondria. The mitochondria
produce energy in the form of ATP. I stressed the point that the entire
energy producing process is a nutrient dependent process.
In other words, the entire energy production process requires vitamins,
minerals, cofactors and enzymes that come from the food we eat to work
properly. If you are deficient in any of the nutrients needed to produce
energy, the whole process could be derailed and the symptoms of fatigue
become more evident and the risk for disease grows stronger. In this blog I
will discuss in more detail about the nutrients involved in the cellular energy
production. In today’s fast-paced world, more and more individuals are
struggling with fatigue. Fatigue can be defined as a feeling of tiredness,
exhaustion. Fatigue is most often related to everyday factors such as
overwork, stress, poor sleep and lack of exercise. Fatigue may also be
caused by illness, prescription and nonprescription drugs, medical
treatments and from nutritional deficiencies. Certain medications prescribed
or over the counter can rob your body of important nutrients important for
energy production.
Let’s review cellular energy production. Mitochondria are among the most
important organelles within a cell and are essential for numerous cellular
processes, most notably, energy production. Mitochondria produce energy
by turning glucose and oxygen into ATP, the cellular energy currency. The
central set of reactions involved in ATP production are collectively known as
the Krebs cycle (or the citric acid cycle). Each step of the Krebs cycle
requires vitamin-derived cofactors and minerals to operate. A deficiency in
any one of these can have a significantly negative impact on energy levels.
Although vitamins and minerals cannot be broken down to provide energy,
they do assist in the reactions that release energy from carbohydrates,
proteins, and fats.
Now lets take a look at some of the more common supplements used to
boost energy:
Vitamin B complex consist of thiamine (B1), riboflavin (B2), niacin (B3),
pantothenic acid (B5), pyridoxine (B6), biotin (B7), folate (B9), and
cobalamin (B12). Although each has a specific role within the body, many
have similar functions including involvement with carbohydrate, protein,
and lipid metabolism, and the conversion of these substances into energy;
acting as coenzymes in many chemical reactions, including the Krebs
cycle; production of red blood cells and iron metabolism; proper immune
system function; and the manufacture of hormones and neurotransmitters
to name a few. For example, vitamin B3, is known to encourage energy
production through increased ATP generation. Vitamin B12 serves as a
cofactor for enzymatic processes involved in the formation of methionine
(an essential amino acid), succinyl CoA (an important intermediate in the
citric acid cycle), and tetrahydrofolate (needed for red blood cell
production). In addition, vitamin B12 deficiency, which affects 10 to 30% of
adults over the age of 50, presents with symptoms such as fatigue,
malaise, cognitive impairment, depression, and anemia.
Magnesium is required in over 300 biochemical processes in the body,
including serving in mood stabilization, sleep and stress responses, nutrient
utilization, and metabolism. Magnesium is also stored within the
mitochondria and acts as an important cofactor for mitochondrial enzymes.
Coenzyme Q10 (CoQ10) is found in virtually all cell membranes,
particularly mitochondria, where it is a crucial component of the conversion
of energy from carbohydrates and fatty acids into ATP. CoQ10 in human is
concentrated in tissues with high-energy requirements, such as the heart
and skeletal muscle. Doses of 300 mg have been used successfully to
support energy production as well as physical performance during exercise.
D-ribose can be produced by the body but as the body ages production
declines. D-ribose is a component in the structure of ATP. There is
substantial research that suggest D-ribose can help recover energy stores
in your cells, improve heart function in those with certain heart diseases,
improve symptoms of certain pain disorders, benefit exercise performance,
and improve muscle function. If someone is following a Keto lifestyle, They
may want to consider supplementing D-ribose as they are not consuming
the foods necessary to produce adequate amounts. Standard does of 3-5
grams a day. Doses may vary depending on the condition being treated.
PQQ protects the mitochondria from oxidative stress and aids in the
stimulation of the production of new mitochondria. PQQ also has antiinflammatory properties. It is considered the new kid on the block but is
gaining quite a reputation based on good clinical research. It is best taken
with CoQ10 and the doses most quoted is 20mg daily.
L-carnitine is another nutrient the body can manufacture but also
decreases with age. One of its most prominent roles is to aid in a process
of using long chain fatty acids as energy called beta oxidation. It is found
mostly in red meat. It is common for anyone following a vegan lifestyle to
be deficient in L-carnitine. It comes in mutlipal forms and doses very
depending on the form used and what condition is being treated. The dose
ranges form 500mg-2grams.
Alpha Lipoic Acid (ALA) has many beneficial roles. With respect to the
mitochondria, it is an antioxidant that works specifically on the
mitochondria. It is also important in glutathione production which is the
bodies master antioxidant.
In addition to the above mentioned nutrients there are other dietary
nutrients considered to be beneficial due to their roles in energy production,
including:
Creatine is stored in the body as phosphocreatine. It is directly related to
ATP production by recycling phosphate to produce energy during anaerobic
activity.
Vitamin C, an antioxidant, which may preserve mitochondrial membrane
potential and may improve mitochondrial function by providing hydrogen
and supporting electron transport
Vitamin E, an antioxidant, which protects cell membranes from lipid
oxidation
Nitric Oxide, found in beetroot juice. Beetroot juice has been shown to
increase levels of nitric oxide (NO), which serves multiple functions related
to blood flow, gas exchange, mitochondrial biogenesis and efficiency, and
muscle contraction, all of which may support energy levels.
Evidence demonstrates that supplements may help boost energy.
Ultimately, the goal is to address the cause of fatigue and provide the body
with the tools it needs to sustain long-term energy. Ideally, we would be
able to get everything we need from the food we eat. Unfortunately, even
with a perfect diet, food these days is not what it used to be. Things like
depleted soils, storage and transportation of food, and, increased stress
and nutritional demands make it hard for us to obtain everything we need
for the modern diet. So don’t go out and buy all of the above supplements. I
will use some of the supplements on my clients but not all depending on
the symptoms I’m treating. My recommendation would be look for foods
with high concentrations of the nutrient that may be lacking and increase
consumption if possible. I don’t take supplementing lightly and I am not a
fan just giving a supplement for every symptom. If done improperly,
supplementing can be counter productive. I would also add that the quality
of the supplement is important and should be taken into consideration
before starting any supplement program. If there is any doubt about the
need to supplement or what to supplement, contact me.
Health and happiness,
Charlie
"God gave us the gift of life; it is up to us to give ourselves the gift of living well." - Voltaire
Contact us today to take your first steps towards a more happy and healthy life.
Phone: (706) 833-4017
Email: wispertc@bellsouth.net