When someone presents with Fatigue, our Naturopaths at Malvern Natural Health Care always assess whether a nutritional deficiency may be contributing.
There are so many mechanisms in which nutrient deficiencies can contribute to feeling fatigue. However some of the main ones we look at include; ensuring sufficient nutrient cofactors are available for energy, red blood cell, neurotransmitter and hormone, production and function.
Below we will go through a few of the main nutrients that come up when supporting energy and vitality, as well as their food sources. As always everyone is individual, so for the most appropriate prescribing advice for your individual case, please book in for a consult with one of our Naturopaths at Malvern Natural Health Care.
Nutrients to Reduce Fatigue and Improve Energy:
B Group Vitamins
B vitamins are essential to multiple energy related functions in the body. Primarily they are essential to the process of breaking down the food we eat and converting it into energy to power our cells. B6 particularly is involved in the production of a few of our neurotransmitters including serotonin, dopamine, melatonin, and GABA, therefore deficiency can cause fatigue as well as symptoms which can contribute to or be disguised as fatigue, such as low mood, low motivation, and sleep disturbances. B12 is also indicated in red blood cell production, and deficiency can often present as brain fog, poor memory and cognition and fatigue.
Food sources: Legumes, Meats, Poultry, Spinach, Sunflower seeds, Brewer’s yeast, nutritional yeast, Dairy products, Eggs, Fish, seafood, Fortified cereals.
Balanced protein, complex carbohydrates and healthy fats.
Each of these in balance are essential for our energy production, but also our hormones and neurotransmitters like dopamine and serotonin, which support our mood and motivation. As we discussed in the previous blog (read here), a balance of these 3 is also essential to healthy blood sugar regulation – meaning strong and stable energy throughout the day.
Protein Sources: legumes, meat, poultry, fish, nuts, seeds, tofu, tempeh, beans, etc…
Healthy Fats: Oily fish (salmon, herring, anchovies, sardines, mackerel), avocado, nuts, seeds, EV olive oil,
Complex Carbohydrates: wholegrain breads and pastas, buckwheat, quinoa, amaranth, sweet potato.
Iron
Iron is essential to red blood cell production and therefore oxygen distribution around our body and circulation. Therefore when we are deficient, it makes sense that we can feel fatigued, breathless, lethargic and overall lack energy!
Before supplementing iron, always consult with your doctor or practitioner.
Food sources: leafy green vegetables, lentils, tempeh, red meat, chicken, kangaroo, nuts and seeds, liver.
CoQ10
CoQ10 is essential to our cells’ energy supply from the citric acid cycle and electron transport chain. Not only does it support the cells mitochondrial (cells energy power house) function, but it also protects the mitochondria from free radical damage, due to its potent antioxidant action within the body.
Food sources: Fish and Meat, tofu, spinach, broccoli, sesame seeds and pistachios.
Resveratrol
Resveratrol is a phytochemical, which is another potent antioxidant which protects the mitochondria. By supporting the mitochondria, resveratrol ensures healthy cellular energy production = energetic and vital bodies!
Food sources: blueberries, cacao, grapes, red wine, deep red berries.
Magnesium
With Magnesium being essential to over 300 biochemical processes within the body, it seems obvious one of these would be energy production !
Magnesium is used to turn your protein, fats and carbohydrates into energy. Alongside this magnesium is also used heavily by the body during times of stress, and can often be found depleted in people experiencing fatigue and burn out. Therefore if you’re feeling fatigued, you most likely need to act like popeye and chug some magnesium rich spinach!
Food sources: Almonds, Avocados, Bananas, Brazil nuts, Buckwheat, Cashews, Chia seeds, Dark chocolate, Fish, Legumes, Oats, Pumpkin seeds/ pepitas, Quinoa, Spinach, and Tofu
Essential Fatty Acids
Essential fatty acids, especially omega 3, are vital to the structure and function of every single cell in our body. Therefore omega 3 is essential for optimal energy production.
Food sources: Oily fish, flaxseeds, chia seeds, walnuts, flaxseed oil, hemp seeds.
Vitamin C
Vitamin C supports the production of carnitine, an amino acid which the body uses for energy metabolism, and transport of essential fatty acids into the mitochondria.
Vitamin C is also needed by the adrenal glands to function, and plays an important role in the stress response, and can help reduce the negative effects of cortisol and adrenaline. With this being said, the adrenal glands utilize a lot of vitamin C when under stress, so it is important to replenish during these times!
Food sources: Acerola, cherries, Blackcurrants, Broccoli, Brussels sprouts, Capsicum, Chili peppers, Citrus fruit, Guavas, Kakadu plums, Kale, Kiwifruit, Papayas, Rosehips, Snow peas, Strawberries, and Tomatoes
There you have our favourite nutrients to fight fatigue! Remember food as medicine first, and in the event that supplements are needed, please have a consultation with one of our trusted and Qualified Naturopathic practitioners in Malvern !
