ENERGY

Energy Supplements That Really Work

Our lifestyle is the cause of many modern health problems related to fatigue and burnout. Lack of physical activity, unhealthy food choices, dehydration, diet or stress, and anxiety are the causes of too frequent metabolic, energy problems. Many people have a dysfunctional energy metabolism, which results in permanent fatigue, hormone imbalance, weight gain, and long-term metabolic problems.

Our adrenal glands produce steroid hormones that control our fight or flight response. This gland is responsible for keeping us awake, alert, and energised. Adrenal fatigue and adrenal insufficiency can cause a wide variety of symptoms. Symptoms include tiredness, exhaustion, feeling weak, and general fatigue. These symptoms seem to build up little by little until you finally feel run down and completely exhausted. 

It is becoming increasingly difficult in modern society to avoid multiple exposures to chemicals that damage energy metabolism, referred to as ‘metabolic toxins’. These exposures are adding up and causing long-term damage to the metabolic machinery of our bodies. We are not designed to be exposed to chronic levels of these ‘junk food toxins’.

Conditions such as anaemia or underactive thyroid can also be common causes of low energy levels and tiredness. Proper food supplements can help achieve the optimal dosage of the nutrients your body might be lacking to help fight against these issues.

C Vitamin

C Vitamin can greatly increase your energy level, vitality, and overall well-being. Vitamin C plays an important role in the growth and development of bones, teeth and collagen; it is a powerful antioxidant that fights free radicals. Vitamin C helps your body make carnitine, a substance that your body uses to transport fatty acids to the mitochondria of cells for energy production. In fact, when you consume adequate vitamin C with food containing good fats such as Omega-3, Omega-6 and Omega-9, the nutrients will be retained longer by your body. 

Vitamin C sources are camu camu, acerola, sea buckthorn, black currant, rosehip, paprika, kiwi, citrus, tomatoes and broccoli. With food, however, it is difficult to achieve improvement in the seriously ill. Higher doses need to be added.

Suitable forms are L-ascorbic acid (not suitable for people with the gastric ulcer), sodium ascorbate, magnesium ascorbate. The liposomal form of Vitamin C is currently the highest quality form of this vitamin on the market. The special feature is that vitamin C is surrounded by a fatty envelope (liposome), allowing absorption through the lymphatic system. Classical vitamin C is absorbed through the portal system and must first enter the liver and only then the bloodstream. You can avoid this with a liposome vitamin. This method puts less strain on digestion, protects the liver and allows for better bioavailability of vitamin C. Some studies even prove that delivery to the cells themselves is better than with intravenous vitamin C.

Vitamin B1 (Thiamin)

Thiamine, or vitamin B1, is a water-soluble vitamin. It plays an important role in the functioning of the nervous system, more precisely in the translation of nerve signals between the cells of the nervous system. It acts as a cofactor in some enzymatic reactions in the metabolism of carbohydrates and amino acids and maintains normal brain function.

Thiamine has a vital role in obtaining energy from food and, most of all, in the breakdown of the main neurotransmitters serotonin, dopamine, adrenaline and norepinephrine. Early signs of thiamine deficiency include carbohydrate metabolism disorders, anorexia, weight loss, muscle weakness, apathy, confusion, and irritability. Nervous system damage and heart failure can also occur. Thiamine is found in small amounts in many foods, mostly in yeast, yeast extract, whole grains, legumes and nuts. 

Vitamin B2 (Riboflavin) 

Vitamin B2, also known as riboflavin, is important in activating other B-vitamins and plays an important role in thyroid function and iron absorption; it has an antioxidant role. Vitamin B2 is needed for every single cell’s functioning, necessary for the body to metabolise carbohydrates and proteins. Therefore, vitamin B2 deficiency or a lack of riboflavin foods in your diet can contribute to a number of serious side effects, including anaemia, fatigue, and slow metabolism. If we are deficient in riboflavin, there is often also a deficiency of vitamin B6.

Natural sources of riboflavin are eggs, milk, red meat, poultry, fish and nuts, certain vegetables (broccoli, spinach, asparagus).

Vitamin B3 (Niacin)

Vitamin B3 or niacin can also be in two water-soluble forms, namely nicotinamide and nicotinic acid. In the body, niacin is a precursor of two molecules of great importance in many chemical reactions in the body, namely NAD (nicotinamide adenine dinucleotide) and NADP (nicotinamide dinucleotide phosphate). For foods containing niacin, the European Food Safety Authority, EFSA, has approved the following health claims: contributes to normal physiological functions, contributes to the normal metabolism of energy production, contributes to the normal functioning of the nervous system, contributes to the maintenance of normal mucosa, contributes to the normal functioning of the skin, reduces fatigue and lethargy.

Niacin, otherwise referred to as Vitamin B3, is considered an essential nutrient for over 100 metabolic processes in the body, including brain processes like learning and memory. Niacin is a vitamin that is essential for converting food into cellular energy. We think of deficiency in addiction, children with learning and behavioural problems.

Vitamin B5 (Pantothenic acid)

Vitamin B5 or Pantothenic acid is a water-soluble vitamin of the B complex group. It functions as a coenzyme in carbohydrate, protein, and fat metabolism and has specific regulatory roles in cell signalling and nerve activity.

Pantothenic acid deficiency is rare, but it can cause numbness and burning sensation in the arms and legs, headaches, fatigue, and insomnia. Pantothenic acid helps us reduce fatigue. It increases the endurance of the human body, so it gives us energy and strength during exercise, and at the same time, takes care of the efficient and healthy performance of various tasks. It is especially important for active people and professional athletes.

The highest amounts of pantothenic acid are found in cereals, eggs, meat, legumes, avocados and yoghurt. Studies have shown that food processing and refining cause a significant reduction in pantothenic acid content, in some cases up to 75%.

Vitamin B6 (Pyridoxine)

As a coenzyme, vitamin B6 is involved in protein metabolism and is also important in the metabolism of carbohydrates and fats. It is necessary for a normal course of transsulfuration and a normal course of the folic acid cycle. With low vitamin B6, the kynurenine pathway is not working, and with it, also the breakdown of tryptophan and the formation of NAD. Vitamin B6 can increase tryptophan levels in the blood and ultimately help the body produce more serotonin. Not only does Vitamin B6 provide energy levels that can promote physical strength, but it can also support brain function and help with mood stabilising since serotonin is directly related to sleep and mood.

Vitamin B6 is naturally present in poultry, fish, liver and eggs, avocados, bananas, potatoes, prunes, spinach, nuts.

Vitamin B8 (Inositol)

Inositol or Vitamin B8 is a crucial building block of cell membranes, is necessary for the development and maintenance of healthy cells. If you suffer from a lack of energy, fatigue due to stress, PMS symptoms, low levels of inositol in your body might be at least partly responsible. It’s a B vitamin-like nutrient that can boost your serotonin levels, contributing to a more positive mood. And because it’s water-soluble, it easily dissolves in liquid. Inositol may be a good choice if you tend to feel fatigued and find yourself dragging during the day due to hormonal changes or other factors.

Inositol is naturally present in dairy products, prunes, some cereals (wheat, oats), some vegetables (beans, artichokes, cabbage, okra, spinach), some fruits (citrus fruits, cantaloupe melons, cherries, peaches), beef, pork, chicken breast, tuna, shellfish and crustaceans.

Vitamin B9 (Folic acid)

Folic acid is an absolute must for breastfeeding mothers. It increases the energy level and helps overcome fatigue. It is important for the proper development of the fetus during pregnancy, for the development of white and red blood cells, the functioning of the digestive tract and nervous system, also important for cardiovascular health. Folic acid helps with energy levels and is a natural way to relieve tiredness, cognitive problems and is required for the synthesis of important compounds in the body such as DNA and RNA.

Folic acid can be found naturally in vegetables (spinach, broccoli), less in some legumes (lentils, peas, lima, beans), asparagus, orange juice, liver, other offal and nuts.

Vitamin B12 (Cobalamin)

Vitamin B12 is a B vitamin that all people need as well as primates because this vitamin is necessary for the healthy functioning of the nervous system, for the proper formulation of blood cells and better energy production, better metabolism and longer cell life. One of the early symptoms of vitamin B12 deficiency is fatigue. This is because when the B12 level becomes too low, the body is unable to produce red blood cells, the cells needed to deliver oxygen through the body, and the result is classic anaemia. The problem is that this type of fatigue is quite vague, as this symptom can be attributed to other causes such as stress and lack of sleep. If fatigue worsens and you cannot determine the obvious cause, see a doctor who will find out from your blood count whether it is a deficiency of this vitamin or it is common fatigue.

Vitamin B12 is needed to support the ability to concentrate and for a positive attitude towards life, optimism and enjoyment of life.

Vitamin b12 is mostly found in animal proteins (meat, poultry, fish, shellfish) and less in algae, mushrooms and cereals.

The following are B12 forms:

• Cyanocobalamin is a synthetic form of cobalamin and does not occur in nature, so it is best to leave these preparations on store shelves.
• Methylcobalamin is a form that is very suitable for people with neurological diseases.
• Hydroxycobalamin is naturally present in the body, and the addition is further advised to people who are poisoned with mercury.
• Adenosylcobalamin is the form we need to burn fat and amino acids, and it can also be understood as an energy source.

Biotin (Vitamin H)

Biotin or Vitamin H is classified under vitamin B. Among vitamins, he is the one who is significantly affected by taking antibiotics. Food is very poor in this vitamin, so we depend on our bacteria to make it in the gut. Deficiency is also common in infants because they still have an underdeveloped intestinal flora.

Biotin vitamin contributes to energy production, is essential for the metabolism of fats, amino acids, carbohydrates, but it is also essential for cell division and many other processes.

Biotin is mainly found in foods like egg yolk, offal (kidneys, liver), almonds, yeast and some types of cheese.

Magnesium 

Magnesium is recognised by nutritionists as essential for good health, being involved in 300+ biological processes within the body. Magnesium is essential to energy production and also supports energy release from stored fats and carbohydrates. It has been shown in studies to help the body manage stress.

Magnesium is an essential cofactor in energy metabolism, with a role in mitochondrial ATP synthesis and protein synthesis. Magnesium is also involved in multiple metabolic pathways, including glycolysis, the citric acid cycle (TCA), and ribosomal function.

A sufficient amount of magnesium in the body also contributes to protein synthesis, energy release in metabolic processes and normal psychological functioning. At the same time, magnesium also protects the body from the deposition of heavy metals such as aluminium, lead and nickel, which according to research, have been linked to the development of mental illness.

Magnesium is also associated with the formation of ATP, which represents the energy for muscle function.

Magnesium is fairly well represented in foods. It is found in almost all dark green leafy vegetables, whole grains and nuts. Pumpkin seeds, sunflower and sesame seeds, spinach and Swiss chard, dark beans and potatoes are also good sources of magnesium. Figs, bananas, papayas and grapefruits have the most magnesium among fruits, but they are also found in meat and dairy products, fish, soy and even coffee and tea.

ALA – Alpha-Lipoic Acid

Alpha-Lipoic Acid (ALA) is a naturally occurring fatty acid, antioxidant and mitochondrial nutrient. It preserves Coenzyme Q10 and regenerates the other antioxidants in the body, including Vitamin C, Vitamin E, Glutathione and is essential for energy production. ALA increases cellular energy by stimulating sugar and fat metabolism through its antioxidant activity. Energy levels are increased by replenishing red blood cells and increasing cell volume. ALA is also vital for hydroxylation reactions that recycle important signalling molecules in the brain, such as serotonin. Ideal for people who are constantly active and people seeking to increase or restore their overall energy.

The nutrient alpha-lipoic acid (ALA) is found in many foods, especially in the kidneys, heart, liver, spinach and yeast. Usually, the sulfur-containing ingredient is protein bound. In addition, our body can only produce ALA.

L- Taurine

L-Taurine helps to restore the body’s natural energy through its ability to provide an energetic boost. As a semi-essential natural amino acid, L- Taurine is an important part of cells and vital to muscle functions. It affects fluid balance and plays a role in the maintenance of healthy blood pressure levels.

It is naturally present in fish, seafood and meat. Synthetic L- Taurine combined with caffeine is an ingredient commonly found in energy drinks, known for its ability to aid mental tasks such as focus and attention. Researchers have found that consuming just one energy drink can negatively affect the functioning of blood vessels.

L-Theanine

L-Theanine is an amino acid that is found in green tea leaves and some species of mushrooms. The combination of L-Theanine and caffeine gives you a unique energy lift without jitters. L-Theanine immediately increases levels of dopamine and alpha waves for an instant energy boost without the crash associated with artificial stimulants such as coffee or sugar. For athletes looking to maximise their workouts, the amino acid L-Tyrosine has been added to help improve cognitive performance and endurance. You’ll feel focused and relaxed at the same time. 

5-Hydroxytryptophan (5-HTP)

5-HTP is the “plant sister” of the amino acid L-tryptophan and occurs in East African black beans (Griffonie simplicifolia). 5-hydroxytryptophan (5-HTP) is a naturally occurring amino acid present in many foods that, when converted to the neurotransmitter serotonin, can give you an energy boost with no stimulants, jitters or crashing energy. Serotonin is a hormone responsible for controlling mood, appetite and sleep cycles. However, it’s important to take 5-HTP along with vitamin B3, B6, zinc supplements. That’ll allow the amount of serotonin in your body to increase gradually, which can help prevent side effects like nausea or nervousness.

Do not take 5-HTP if you are taking SSRIs and MAO inhibitors.

Lemon Balm Extract (Melissa officinalis)

Melissa, also known as lemon balm, is a herb popular in herbal tea blends for its calming and soothing effects. The Melissa officinalis herb is a wonderful source of positive energy, which makes it a fantastic supplement for times when your alertness and mood need a boost. It has a calming effect on emotions, the ability to ease stress and tension, relieves anxiety, increases resistance to psychological stress, promotes attention and lifts the spirits. 

Korean Red Ginseng (Ginseng Panax)

Korean Red Ginseng has been used in Chinese folk medicine for thousands of years to treat various ailments, most notably to improve and prolong life and its quality. The plant’s root contains active substances such as various amino acids, panacene essential oil, panaxic acid, vitamins B1, B2, B12, folic acid, pantothenic acid, and vitamin C phytosterols, resins, mucus, starch, enzymes and minerals. Korean Red Ginseng supports the immune system, helps maintain normal blood glucose levels as part of a healthy lifestyle, contributes to normal glucose levels, maintains good cognitive performance and memory, helps maintain physical and mental performance in cases of weakness, exhaustion, fatigue and loss of concentration. 

Coenzyme Q10

Coenzyme Q10 (CoQ10 or ubiquinone) is a versatile antioxidant that supports heart health, and it is crucial for energy production, found in every cell or in cell membranes. Q10 is fat-soluble and has antioxidant properties. The liver, kidneys and heart need it the most. In the mitochondria, it is essential for the course of the respiratory chain. As we age, the natural output of coenzyme Q10 declines and low levels have been associated with increased risk of heart disease and other severe conditions.

In nature, it is mainly found in foods of animal origin (meat, fish, poultry) and in soybeans, nuts, fruits (avocados), vegetables (broccoli, eggs and dairy products).

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