It’s summer and you’re spending more time outside, exercising and eating well. But for some reason, you’re still not feeling energized. What's up?
Your body's energy comes from its ability to turn food into energy. Mitochondria, tiny organelles found in most cells, are instrumental in this process. How well mitochondria function can be compromised by many things, including age. But don't despair. Eating healthy and exercising regularly can help mitochondria do their job. Taking vitamins can, too. Consider these nutrients to get your energy up and running again:
Vitamin B Complex
Feeling sluggish? Vitamin B should be your first stop. Maintaining a healthy nervous system, boosting metabolism, mood and energy are just a few of the things it can do. All of the Bs play a role in energy conversion, but Vitamins B1 (Thiamin), B2 (Riboflavin), B3 (Niacin) and B6 are particularly important to the process. But remember, vitamin B is a water-soluble vitamin. This means, it’s not stored in your body and needs to be replenished regularly, if not daily.
L-carnitine & CoQ10
L-Carnitine is an antioxidant, which helps your metabolism by turning fat into usable energy. It works in partnership with CoQ10 — L-Carnitine delivers oxygen and fatty acids to cells; CoQ10 converts them into energy. Both L-Carnitine and CoQ10 support the production of adenosine triphosphate (ATP), which stores and delivers energy for almost everything you do. Yet, your body's ability to produce these vitamins diminishes with age. CoQ10 is available through food, but is easily destroyed by cooking and processing. Likewise, L-Carnitine relies on other amino acids and vitamins for synthesis into your body.
This amino acid supports the nervous system and has antioxidant properties. It also helps regulate the level of water and minerals in the blood according to the Mayo Clinic. Studies show Taurine improves athletic performance and enhances mental focus when combined with caffeine. As you age, it's more difficult to produce an adequate amount of taurine.
Tyrosine is an amino acid made from phenylalanine. It's essential to the production of neurotransmitters, including dopamine, norepinephrine and adrenaline. These neurotransmitters influence mood and are tied to feelings of well-being. In addition, they affect your body's ability to react to stress. Specifically, tyrosine helps your body conserve energy, while boosting low norepinephrine levels and monitoring your use of adrenaline.
Malic acid comes from fruits and vegetables. It is used as a natural food additive and preservative. However, as a supplement, it supports the process of turning carbohydrates, proteins and fat into energy. When this process is not adequately supported, you feel fatigued.