When cells convert the calories from food into energy, a variety of B vitamins, vitamin C, iron, magnesium, zinc, and Q10 are needed. This also means that a deficiency in one or more of these substances can result in mental and physical fatigue to a greater or lesser extent. The impaired energy metabolism of the cells also increases the risk of mood swings, concentration difficulty, infections, and other diseases. Modern lifestyle, ageing processes, medications, and other factors cause serious deficiencies, but these deficiencies can be corrected with help from dietary changes and relevant supplements.

Q10 is involved in the energy turnover in all cells. The highest concentration of the compound is found in the heart, as this muscle needs to pump day and night and to supply muscle cells with more blood when we are physically active. The cellular energy turnover takes place inside some minute powerhouses called mitochondria. A Danish-Swedish study has shown that the mitochondria in the muscle cells of top-notch athletes have a different construction that makes them able to produce up to 25 per cent more energy. Earlier studies show that Q10 is able to improve athletic performance, and it all boils down to optimizing the energy turnover in the cells.

“After about one week of taking the Q10 capsules I could feel a huge difference. I sleep much less and have energy to enjoy life again,” says 23-year old Alan Piccini, who has been suffering from extreme fatigue and muscle aches ever since he was a child.

My debilitating fatigue no longer has me in a stronghold, I don’t get exhausted like I used to, and I have more energy than I have had in ages,” says Irén Szabó. Even her heart functions better as a result of taking her daily Q10 capsules.

“I am rarely tired anymore. I have much more energy for my job, which can be quite demanding, and I am even able to make the most of my evenings now,” says Elizabeth Power, a professional show jumper who also runs an equestrian with her parents.

“One of the things I have noticed is that I have much more energy. I run as fast as guys who are 30 years younger than I am,” says 62-year old Lucza Lajos. A friend advised him to try a combination of selenium and Q10 and the product worked wonders for the retired engineer and mechanic.

Iron is one of most important trace elements because of its role in the hemoglobin of the red blood cells that deliver oxygen to all cells and tissues in the body. Around two thirds of the body's total iron supply is found in the red blood cells and in muscle tissue. Around a third of our iron is stored in the liver, spleen, and bone marrow where the red blood cells are produced. A very small amount is used in vital enzymes in the brain, among other places. The organism has a limited ability to excrete iron through the intestinal system, the bile, the urine, and the skin. Moreover, iron is excreted through menstrual blood and breastmilk. An adult contains around 3-6 grams of iron. One litre of blood contains around 500 mg of iron. It is iron that gives blood its red colour, and the oxygenated blood in our arteries is lighter than the deoxygenated blood in our veins.

Perhaps so. More and more studies reveal that it helps to take large quantities of Q10 and a vitamin B3 derivate. Q10 and vitamin B3 are both essential for the body’s energy turnover, which takes place inside the mitochondria of the cells. A more recent study shows that taking supplements of the mentioned nutrients can also have a positive effect on the heart, which is the body’s central motor.

Magnesium is an essential mineral. An adult contains around 20-30 grams of magnesium. Approximately half of the body's magnesium supply is stored in the bones. The rest is distributed in the muscles, liver, nerve tissue and other soft tissues. Magnesium is mainly found inside the cells where it supports over 300 different enzymatic processes.

The cellular energy turnover takes place inside some small powerhouses called mitochondria. The condition of these tiny structures is determining for our energy levels and health. That is why it is vital that the mitochondria are adequately supplied with all the necessary nutrients. Q10 and magnesium play a particularly important role.

- but is heavily overrated in energy beverages and breakfast cereals

Vitamin B6 is essential for the energy turnover, nervous system, hormone balance, and a number of other important functions. Vitamin B6 has been added to many energy beverages and breakfast cereals as an “energy booster” or a way of telling consumers that the product is healthy. But don’t be fooled. The same products often contain loads of sugar and caffeine, which burdens the blood sugar balance and the nervous system. It is therefore far better to get vitamin B6 by eating a balanced and healthy diet, possibly topped off with a supplement if necessary. Those who are likely to benefit from a supplement are strict vegetarians and vegans, pregnant and breastfeeding women, and seniors.

Vitamin C is also known as ascorbic acid and L-ascorbic acid. Most animals are able to synthesise vitamin C by means of a stepwise, enzymatic conversion of glucose (dextrose). However, humans, apes, guinea pigs, and certain other animals have lost this ability during evolution. The largest concentrations of vitamin C are found in the white cells of the immune defence, the pancreas, the testicles, and the ovaries. Vitamin C is water-soluble and as it is not stored in the body, we depend on regular intake of the nutrient. Vitamin C is destroyed by light, heat, boiling, freezing, preservation, and storage (including winter storage of vegetables and fruit).