Feeling tired all the time is more common than you might think. A 2016 study stated that tiredness is one of the most common complaints received by primary care practitioners. Low energy isn't just an inconvenience; it can be a sign that your body isn't functioning at its best.

Low energy levels and fatigue are multifaceted and often associated with chronic diseases, depression, and vitamin deficiencies. In these conditions, the body may conserve energy for essential functions, such as tissue repair in chronic illnesses or bolstering the immune response during infections. Additionally, when the body's ability to produce energy is compromised due to factors like mitochondrial dysfunction, nutrient deficiencies, or hormonal imbalances, it prioritises the limited energy it generates for the most critical processes, leaving less energy available for daily activities. [1]

The Key Mechanisms in Energy Production

Nutrient Absorption: Energy starts with the food we eat. Nutrients from food must be absorbed by our digestive system and delivered to our cells. Effective nutrient absorption is vital for energy. Several biological mechanisms are limited if our bodies don't absorb enough essential nutrients.

Energy Creation: Once the body has received glucose and it enters our cells, it undergoes processes like glycolysis and the Krebs cycle, producing energy. In our bodies, energy is often termed ATP (adenosine triphosphate); ATP serves as an intermediary, synthesised in our energy-producing processes and utilised to carry out functions such as moving our muscles in energy-demanding processes. However, to synthesise ATP from glucose, our bodies require several nutrients, including B vitamins, magnesium, iron, and Coenzyme Q10 (CoQ10). [2] It's important to note that your body can also synthesise ATP using ketones. However, glucose is the primary energy source, and ketones are typically utilised when glucose availability is low. [3]

Mitochondrial Function: Mitochondria are organelles found in our body cells. They play a significant role in our energy production. However, they are also prone to damage from oxidative stress, which can reduce their efficiency. When oxidative stress is high due to factors like stress, inflammation, and toxins, the mitochondria, which are less protected, can struggle to function properly, reducing energy production. If persistent, oxidative stress can damage mitochondrial DNA, leading to mutations and worsening mitochondrial dysfunction, contributing to fatigue. Antioxidants like glutathione, vitamin C, and selenium help protect mitochondria from this damage. [4] In addition, both Co-Q10 and N-Acetyl Cysteine are great options to help support mitochondrial health. 

Factors That Influence Our Energy Levels

Nutrient Intake: Ensuring your diet includes a wide range of essential nutrients is crucial. A high-quality multivitamin can help bridge any nutrient gaps while you work on maintaining a varied diet that contains all the vital nutrients.

Sleep: When it comes to sleep and tiredness, research shows that how you feel about your sleep quality often has a stronger connection to your tiredness and fatigue than the actual measured quality of your sleep. In other words, if you think you slept poorly, you're more likely to feel tired, even if your sleep was technically fine. However, this doesn't mean there's no link between actual sleep quality and how exhausted you feel—it's just more weakly correlated than our perception of it. [5] There's also a clear connection between how long you sleep and your cognitive function, both in how you think you're doing and how you actually perform. So, getting enough sleep is crucial for maintaining your energy levels. [6]

Stress and Hormones: Stress and hormonal imbalances can negatively impact energy. Cortisol, often considered the 'stress hormone,' typically peaks in the morning and decreases throughout the day. However, stress or a poor circadian rhythm can disrupt the cortisol rhythm, causing high nighttime cortisol that keeps you awake and low morning cortisol, making you feel groggy in the morning. [7]

Increased cortisol levels (often due to stress) can also suppress the thyroid-stimulating hormone (TSH). TSH stimulates the production and release of the thyroid hormones. However, in circumstances where cortisol levels are high, TSH is suppressed, reducing the levels of thyroid hormones, which are essential in the production of energy. In the big picture, reducing your stress levels and balancing your hormones may be the key to eliminating your fatigue. [8]

Managing stress and supporting your hormonal health is important. Speak to your practitioner if you're concerned about your hormonal health, but a supplement that supports hormonal health could be helpful.  I additionally have information on managing stress and cortisol levels in a separate article.

Mitochondrial Health: Supporting mitochondrial health can boost energy levels. Maintaining mitochondrial homeostasis involves encouraging the production of new, healthy mitochondria (mitochondrial biogenesis) and removing damaged ones (mitophagy). This mitochondrial homeostasis is essential, as unhealthy mitochondria produce less energy and exacerbate levels of oxidative stress, which can contribute to fatigue. So, replacing unhealthy mitochondria with new healthy mitochondria supports our energy production. 

Research shows that there are several key factors and enzymes that help regulate mitochondrial genes, and protein production that can boost the synthesis of new mitochondria. These include NRF2, SIRT, AMPK, PGC-1, and PPAR. [9]

Certain natural products that you may recognise can boost the activity of these factors and enzymes above, such as:

• Garlic

• Curcumin

• Green tea extract

• Spirulina

• Ginger

• Saffron

• Tangeritin (in citrus fruits)

Key Takeaways

To maintain or boost your energy levels:

• Focus on a nutrient-rich diet to ensure your cells have what they need for energy production. If you follow a vegetarian, or vegan diet or simply think your intake is low. Whilst you aim to improve your diet you could trial a vitamin B supplement. 

• Protect your mitochondria by managing oxidative stress and encouraging the production of new, healthy mitochondria. There are many foods high in antioxidants, some of the foods highest in antioxidants include blueberries, walnuts, broccoli, artichokes and green tea. 

• Consider lifestyle changes, such as better sleep habits, stress management, and regular exercise, to support your overall energy levels. If you struggle to sleep a magnesium supplement could help. 

By addressing these factors, you can help your body produce energy more efficiently, reducing fatigue and improving your overall vitality.