Energy levels depend on certain vitamins, minerals, and Q10
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.
In a review article published in Nutrients, the authors examined the role of various vitamins and minerals in energy metabolism. Coenzyme Q10 also has a key function.
From a nutritional science perspective, energy metabolism is crucial for maintaining the structural and biochemical integrity of the body, which is essential for overall health. However, for the average person, energy metabolism is more about vitality, including the ability to carry out daily physical and mental activities as well as maintain social relationships. Conversely, fatigue is often described as a lack of energy and vitality.
Energy comes from carbohydrates, fats, and proteins, which are also known as macronutrients. After food intake, a number of enzymatic processes ensure that carbohydrates are broken down into monosaccharides (including glucose), fats into fatty acids, and proteins into amino acids. The cells absorb both oxygen and the decomposed macronutrients from the bloodstream. At the same time, a number of vitamins, minerals, and Q10 are needed in the energy metabolism that occurs through a series of oxidation processes in the following three stages:
1. To begin with, glucose, fatty acids, and amino acids are converted via various processes into Acetyl-CoA in the cell’s cytosol (the intra-cellular fluid). These processes require vitamins B1, B2, B3, and B5, as well as vitamin C and zinc, which are involved in various enzymatic functions.
2. Acetyl-CoA participates in many reactions, its main function being to deliver the acetyl group to the so-called citric acid cycle, which occurs in the cell’s powerhouses (mitochondria). Helped by a series of eight oxidation processes, energy is generated in the form of NADH and FADH2. These processes require vitamins B1, B2, B3, B5, B6, B8, and B12, as well as iron and magnesium.
3. Finally, electrons from NADH and FADH2 enter the mitochondria’s so-called electron transport chain, where chemically concentrated energy is formed in the form of ATP. This step requires vitamins B2, B3, and B5, as well as iron. Coenzyme Q10 is also necessary, as it receives and donates electrons in the formation of ATP. Additionally, Q10 plays a role in enabling the mitochondria to split ATP and release the energy needed, for example, for muscle work, mental activity, growth, and maintenance of cells and tissues.
In the review article, the authors delve further into the importance of vitamins and minerals for the structure and function of brain cells, as the brain and nervous system require relatively high amounts of energy. The article also refers to a number of studies that address the importance of vitamins and minerals for physical fatigue and how relevant supplements can contribute to optimizing the body’s mental and physical capacity. There is also research showing that Q10 supplementation in daily doses of 100-300 mg can boost energy levels and be relevant for chronic fatigue syndrome.
It is important to be well-supplied with all nutrients, as they work closely together in supporting the energy metabolism processes. During energy metabolism, free radicals are also formed as a by-product. If too many free radicals are generated, oxidative stress can occur, where the free radicals attack cells and tissues. Most diseases are actually characterized by oxidative stress. In this context, vitamin C, zinc, and Q10 also act as important antioxidants that can neutralize the free radicals. This, however, requires that we get enough of these nutrients, both for energy metabolism and protection against oxidative stress.
Healthy diet and relevant supplements
It is, of course, best to obtain these nutrients through a healthy and varied diet. However, unbalanced diets, aging processes, stress, and certain medications can increase the need, so supplementation may be relevant if the body and mind need an energy boost.
Additionally, it should be noted that the dietary Q10 contribution is very modest. The body’s endogenous Q10 synthesis is by far the most important source. The endogenous Q10 production gradually declines from the age of 20, and many people especially notice this drop in energy levels and vitality around the age of 50. Moreover, cholesterol-lowering statins inhibit the body’s production of Q10, which in itself can lead to fatigue and muscle pain.
As shown, the energy metabolism is a very complicated process, as it requires a host of different nutrients. Many people suffering from fatigue also take quick energy fixes in the form of sweets, junk food, coffee, and other stimulants. The consumption of these empty calories, however, increases the risk of cells being depleted of a number of nutrients that are also important for the skin, bones, immune system, protection against oxidative stress, and other functions. Therefore, it is better to support the cells with all the necessary nutrients that are an integral and natural part of their energy metabolism.
- A good energy metabolism also requires stable blood sugar.
- Stable blood sugar is especially important for the brain and nervous system, which, under normal circumstances, only burn carbohydrates in the form of glucose.
- The heart, muscles, and other cells also burn fats, which are excellent energy sources.
- Proteins, which usually account for a smaller part of energy metabolism, have many other functions in the body.
- One should also make sure to get enohgh B vitamins, vitamin C, iron, magnesium, zinc, and coenzyme Q10 so that macronutrients can be converted into energy (ATP) with the help of oxygen.
References:
Anne-Laure Tardy et al. Vitamins and minerals for Energy, Fatigue and Cognition: A Narrative Review of the Biochemical and Clinical Evidence. Nutrients 2020
Arlene Semenco, Rachael Ajmera. 9 Benefits and Side effects of Coenzyme Q10 (COQ10). Healthline 2024
I-Chen Tsai et al. Effectiveness of Coenzyme Q10 Supplementation for Reducing Fatigue: A Systematic Review and meta-Analysis of Randomized Controlled Trials. Frontiers in Pharmacology. 2020
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