Unlocking Your Body's Energy Reserves: Harnessing Natural Nutrients for Combatting Tiredness and Fatigue

Unlocking Your Body's Energy Reserves: Harnessing Natural Nutrients for Combatting Tiredness and Fatigue

Feeling Tired? Boost Your Energy Naturally

Feeling worn out or low on energy isn't just a minor annoyance—it's a big issue affecting many people. According to a report from the Independent in 2022, about one in eight adults in the UK feel tired all the time, and even more feel tired most of the time. These numbers show that lots of us need ways to feel more energetic and fight off fatigue.

But why does energy matter so much? Well, think of it like a measure of how healthy and lively we are overall. When we're constantly tired, it could mean our body's cells aren't working as well as they should be. Surprisingly, almost every chronic disease can get worse or even start because our cells aren't making enough energy. So, making sure our energy levels are good isn't just about convenience—it's a big step toward staying healthy and full of life.

Think about how feeling tired can link to things like depression. Some experts think that when we're feeling low, our bodies try to save energy by making us feel less motivated and more lethargic. So, in a way, our bodies slow down to save energy.

Understanding How Our Bodies Make Energy: It's Complicated

Making energy in our bodies involves lots of different processes. First, energy has to get into our cells, which depends on things like the food we eat and how well our bodies absorb nutrients. Then, our cells use this energy to do different jobs. But to make all this happen, our bodies need the right nutrients—like vitamins and minerals—and other things, like hormones, to work properly.

One of the most important parts of our cells is something called the mitochondria. They're like tiny power plants inside our cells, turning the energy from our food into something our bodies can use. But sometimes, things go wrong with our mitochondria. When that happens, our bodies might not be able to make enough energy, leaving us feeling tired and sluggish.

So, how can we help our mitochondria do their job better? One way is by making sure we get all the right nutrients. Things like B vitamins, CoQ10, and magnesium are all super important for making energy. You can find these nutrients in foods like meat, fish, nuts, and leafy greens.

We also need to take care of our overall health. Getting enough sleep, managing stress, and staying active can all help our bodies make more energy. And don't forget about antioxidants—these are special compounds that help protect our cells, including our mitochondria, from damage.

Taking care of our bodies and giving them what they need to make energy can help us fight off fatigue and feel more energetic every day. So, if you're tired of feeling tired, start by giving your body the support it needs to feel its best!


Nutrients and Supplements for Boosting Energy and Fighting Fatigue:

  • Thiamine (B1): Helps convert pyruvate into acetyl CoA, a key step in energy production.
  • Riboflavin (B2): Also known as FAD, assists in producing ATP (energy) by accepting and donating electrons.
  • Niacin (B3): Similar to FAD, aids in ATP production by accepting and donating electrons.
  • Nicotinamide Riboside: Acts as a precursor to NAD, supporting mitochondrial biogenesis and energy production.
  • Pantothenic Acid (B5): Essential for Acetyl CoA, a crucial molecule in energy production.
  • CoQ10 (Ubiquinol): Used as a carrier in the electron transport chain (ETC) for ATP production, with added antioxidant benefits.
  • Alpha Lipoic Acid: Supports reactions involved in breaking down fat and carbohydrates for energy.
  • Magnesium: Enhances ATP structure, making energy more accessible for cellular use.
  • L-Carnitine: Facilitates fatty acid metabolism and transport into mitochondria for energy production.
  • Omega-3 Fatty Acids: Incorporate into mitochondrial membranes, aiding membrane fluidity and signalling.
  • D-Ribose: Supports ATP production, particularly in muscle tissues, improving exercise tolerance
  • Glutathione: Vital intrinsic antioxidant for mitochondria; can be supported by supplements like liposomal glutathione or precursors like N-Acetyl Cysteine.
  • Selenium: Constituent of glutathione, aiding in antioxidant defence.
  • Vitamin C: Acts as an antioxidant and helps regenerate glutathione, essential for adrenal function.
  • Other Antioxidants: Carotenoids, flavonoids, vitamin E, vitamin A, and zinc, which neutralize free radicals and support mitochondrial function.


Tips for Balance:

  • Consume a variety of fruits and vegetables with different colours for diverse phytonutrients.
  • Include herbs and spices like turmeric, garlic, and ginger.
  • Incorporate polyphenols found in olives, dark chocolate, and red wine (in moderation).
  • Drink antioxidant-containing teas such as green tea and rooibos.
  • Avoid smoking and excessive alcohol consumption.
  • Maintain a healthy weight and manage inflammation.
  • Minimize stress levels and reduce sugar intake.
  • Limit consumption of trans and hydrogenated fats.
  • Reduce exposure to pollution and harmful chemicals from household products.
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