Energy support

Nutrients that impact your energy

The usual "go-to suspects" for an energy boost such as caffeine or sugar may give you an instant pep in your step, but it only lasts for a short time. Certain vitamins and nutrients on the other hand support your body’s own natural energy production. 

CoQ10 for cellular energy

CoQ10 is your body's essential compound for energy production, and it's found at the highest levels in the cell's membranes and is essential for mitochondria function. CoQ10 helps support energy for your organs and tissues, including the heart, lungs, liver, kidneys, and muscles. 

The majority of CoQ10 is produced in your body; however, lesser amounts of this nutrient come from the foods you eat like animal protein (trout and chicken thighs are useful sources), pistachios, extra-virgin olive oil, soybeans, avocado, cauliflower, and broccoli. 

Many of these foods can be found in a Mediterranean-based diet, however, if you are experiencing general fatigue or grabbing another cup of coffee, a CoQ10 supplement might be worth considering, for helping support your daily energy production.

It is important to note that CoQ10 is fat-soluble, and is absorbed better when taken with food, so take this energy-boosting nutrient with your morning meal. 

CoQ10 is the go-to supplement for athletes who are looking to improve energy levels while fighting exercise-related fatigue. And as levels of CoQ10 fall with aging, incorporating this nutrient into your wellness routine can support your daily energy levels throughout the day.

Not all CoQ10 is the same: 

As you research CoQ10 supplements, you will usually see two forms - ubiquinol and ubiquinone. They sound the same, but in one comparison study, ubiquinol CoQ10 had eight times the absorption compared to ubiquinone. And when a nutrient is absorbed better, odds are you will get more of its benefits.

NAD+ to fight fatigue 

NAD+ short for nicotinamide adenine dinucleotide and is a key coenzyme found in every cell of the body. NAD+ is critical for the body's production of ATP, the compound your body uses to create cellular energy. However, as you age, your levels of NAD+ start to decline which leaves you with less energy and more fatigue. 

Incorporating NAD+ into your wellness routine not only helps fight fatigue at the cellular level by helping inhibit the age-related decline of NAD+ your body produces but also promotes longevity and supports youthful cognitive function. 

Growing new mitochondria with PQQ

PQQ (Pyrroloquinoline quinone) is a water-soluble, vitamin-like compound found in plants, yeast, and certain bacteria. 

The rate of aging affects the number of mitochondria we have in our cells, and while CoQ10 is well-known for its ability to enhance mitochondrial function, new research is showing the importance of PQQ for its ability to protect and even create new mitochondria. 

By that PQQ may benefit the body by energizing every cell. In fact, the potential benefits of PQQ are so extraordinary, that one of the world’s leading nutritional scientists has called it a "longevity vitamin"! 

B vitamins for energy production 

General fatigue may impact every part of your daily life. From working at a desk to working out at a gym, healthy energy production is important. So, if you are looking for vitamins for increased energy throughout the day (and to lower stress levels), you will become a believer in the vitamin B family. 

But with eight different B vitamins, the question is, which type helps support energy production? Well, the answer is all of them!    

• Vitamin B1 – B1 is a water-soluble vitamin (as are all the B vitamins) and is found in fish, whole grains, and nuts which helps provide the energy your body and brain need to make it through the day. 
• Vitamin B2 – Riboflavin is an essential B vitamin that also has antioxidant properties. It helps the body convert food (carbohydrates, lipids, and proteins) into necessary compounds for cellular energy.  
• Vitamin B3 (or niacin) – is another B vitamin with antioxidant activity. Remember NAD+? Well, niacin is the precursor B vitamin essential to produce this key energy-supportive compound. It also is required for the metabolism of carbohydrates, fats, and proteins (as well as alcohol) and helps support blood flow throughout the body.  
• Vitamin B5 – B5 works in tandem with other B vitamins to convert the food you eat into energy. It also is essential to produce an enzyme known as coenzyme A (CoA), which plays a key role in neurotransmitter and hormone production.  
• Vitamin B6 – Most commonly found in energy drinks or pre-workout drinks, vitamin B6 helps convert proteins, fats, and carbohydrates into glucose, giving your body energy it can use to fuel your day (or workout). The active form of B6, known as pyridoxal-5-phosphate, is essential for the production of amino acids, neurotransmitters, and hemoglobin, which carries oxygen on red blood cells.  
• Vitamin B7 – Biotin (also known as vitamin B7) is another important B vitamin that helps your body break down the food you eat into energy. And if you are not eating enough biotin-rich foods like meat, eggs, seeds, nuts, and veggies, a biotin supplement can help support healthy levels. Disclaimer: if you extensively use raw egg whites as a workout protein supplement, you could become deficient in essential vitamin B7!
• Vitamin B9 – This B vitamin, more commonly referred to as folate, is important in red blood cell formation, DNA synthesis and methylation, and healthy cellular division.  
• Vitamin B12 – Need a pick-me-up in a pinch? This leads many people to reach for vitamin B12, a key player in energy and neurotransmitter production. In fact, most mass-marketed "energy shots" that you can find about anywhere primarily consist of vitamin B12. Why not go for convenience and take a vitamin B12 supplement instead?  

Try our energy quiz and find a suitable product

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12 natural tips for better energy

During the winter months, it can be more difficult to get yourself up and going when your main priority is to stay snug underneath a blanket, staying clear of the elements. Get 12 useful tips to naturally boost your energy.

1. Start with breakfast

You might be easily tempted to stay cozy, curled up under the covers perhaps with just a warm cup of coffee or hot chocolate, but do make the effort to get out of bed and eat a good meal when you wake up. 

A healthy, hearty breakfast is the most basic tool to help you stay energized and focused throughout the day. It has been proven that people who don’t eat breakfast tend to be less active throughout the day than those who do. 

2. Stay hydrated

We all know water is an essential resource for all of life’s power and functionality; but in addition, staying hydrated is also crucial for protecting your muscle-building proteins from being broken down and rather, burning fat for energy. 

3. Exercise for a short spurt

Short bursts of intense exercise can accelerate your ability to burn more calories post-workout than long, easy sessions. Also, the muscle itself increases your metabolic rate, so add in some strength training, as well. 

Don't have access to a gym or weights? No problem. Try using canned soups, water or milk jugs, suitcases, bags of flour or sugar, socks…and even kids! Be creative. 

4. Be tactical with snacks

Switching to eating healthy snacks, such as fresh fruits and nuts, makes it easier to avoid the cookie jar calling out to you when you get hungry. Do remember to serve yourself moderate portions, however, to stay within your healthy calorie intake. 

5. Add the spice

Adding a little kick to your meals may improve your metabolic health, as well. So, go ahead and add those chilis and sprinkle on the red pepper flakes! 

6. Eat sufficient protein

Replacing some of your fat or carbohydrate-rich meals or snacks with a higher-protein option can help support your muscles. As an added benefit, digesting protein may burn more calories than fat and carbohydrates. So opt for lean proteins like chicken, tuna, egg whites, etc. 

7. Take a probiotic

Probiotics help support healthy energy production as well as those good bacteria in your gut. Research shows probiotics can also support your immune system and help you manage stress and elevate your mood, all important considerations during the winter holidays and beyond. 

8. Get energy through vitamin dosage

Energy comes from the foods we eat. That means you can boost your energy with the right vitamins, minerals, and nutrients, such as a vitamin B complex, which affects enzymes critical to healthy metabolic processes. And ingredients such as NAD+, CoQ10, resveratrol, and PQQ help fuel your body at the cellular level. 

9. Have a cup

Coffee has been shown to provide many health benefits when consumed in moderation. This is partially due to its caffeine content, which can help improve exercise performance, as well as equip you with the energy and focus you need to have an effective exercise session. 

10. Turn down the heat

A small clinical study suggested that keeping your bedroom cooler while you sleep can increase your proportion of brown adipose tissue, a type of fat that functions more like a muscle, helping to burn calories. 

11. Get enough shut-eye

In the subject of the bedroom, getting enough sleep is a great way to increase your energy level. Shorter sleep durations are also linked to unhealthy food choices and an increased risk of overeating. 

12. It's simple: smile! 

When you're stressed, you produce higher levels of the hormone cortisol, which could contribute to the overeating that is so common when you feel stressed out. Smiling can help keep stress levels lower for you and those around you! 

On a final note, it is completely fine and healthy to have those lazy moments and enjoy cuddling up with a good book every once in a while, but implementing these energy and metabolism tips into your daily routine can particularly help you avoid a winter slump. 

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