The key to living with an abundance of energy is ensuring you have enough nutrients to support energy production.

“The key to living with an abundance of energy is ensuring you have enough nutrients to support energy production.”

Cellular energy is key to health. Our body is constantly creating energy within our cells, allowing our body to function on a daily basis. The mitochondria are the part of the cell that is responsible for energy production, so it’s essential they are able to function properly. This is where nutrients are so important, as the rate at which energy is produced is nutrient-dependent.

“This is where nutrients are so important, as the rate at which energy is produced is nutrient-dependent.”

You could think about it like this: Your mitochondria is like the engine in a car. Your macronutrients (proteins, fats and carbohydrates) are the fuel and your micronutrients (b-vitamins, Vitamin C and COQ10) are the oil. You need the oil, for the engine to run on fuel, otherwise the car will blow up! In this same way that the car needs oil to use its petrol, our bodies need micronutrients to use our macronutrients efficiently.

“Our bodies need micronutrients to use our macronutrients efficiently.”

Let’s take a closer look at the key nutrients that support energy production.

Key Nutrients for Cellular Energy

1. B-Vitamins

B-vitamins act as cofactors for enzymes within the mitochondria, which allow the metabolic reactions that produce cellular energy to occur faster. This means the more b-vitamins you have, the more energy your body will be able to produce.

“The more b-vitamins you have, the more energy your body will be able to produce.”

B-vitamins are water soluble, so our body doesn’t have the ability to store them, hence why we need to make sure we are getting enough of them in our diets regularly.

Where can you find them?

B-vitamins can be found in whole grains, green leafy vegetables, beans, avocados and animal products such as organic free-range meats and fish.

2. Vitamin C

Vitamin C a strong antioxidant that counterbalances the damage of inflammation and stress.

“It’s a vital nutrient for the synthesis of many hormones and molecules in the body.”

It’s a vital nutrient for the synthesis of many hormones and molecules in the body and in particular, it’s required for the synthesis of carnitine, which is a molecule essential for transporting fats into the mitochondria to be transformed into energy. If we are unable to transport fats into the mitochondria, we won’t be able to burn fat for energy, and instead, it will be stored as body fat.

Where can you find them?

Citrus such as lemons and oranges, tomatoes and many fresh seasonal fruit and veggies.

3. COQ10

CoQ10 promotes energy production at a cellular level as well as being a strong antioxidant, particularly for the heart.It is is an enzyme that functions in the mitochondria - or energy factory - of our cells, helping to recycle the metabolites of energy production, allowing our body to make more energy.

“It helps to recycle the metabolites of energy production, allowing our body to make more energy.”

It's lipid-soluble which means it can easily cross the cell membrane - when taken as a supplement it moves straight into the mitochondria to produce immediate energy.

Where can you find it?

Sardines, liver and leafy greens.

Why might you be lacking in these nutrients?

Even if you are eating nutrient-rich foods wherever possible, the demands of the modern world can make it hard to ensure you’re eating three nutrient-rich meals a day. And to make it even harder, it’s becoming increasingly more difficult to find true nutrient-rich whole foods. This is mainly due to the nutrient quality slowly decreasing in our foods, as we aren’t replenishing the nutrients in our soils.

“A lack of essential nutrients leads to poor enzyme activity, which means our production of energy slows down.”

A lack of essential nutrients leads to poor enzyme activity, which means our production of energy slows down. When we are lacking in energy, we often find ourselves eating more in an attempt to re-energise. However, this makes us more tired as we are essentially feeding the body more fuel, without replenishing our oil!

“When we are lacking in energy, we often find ourselves eating more in an attempt to re-energise.”