3 Must-Have Supplements for Energy 💊💊

✨Top 3 Supplements to Optimize Energy ✨

When clients come to me feeling tired and fatigued, I never just give a supplement and call it done. ⭐Be sure to read my recent post on getting to the root cause⭐

But it’s such a common question I get from people who want more energy and clarity throughout the day that I thought I’d share some of my favorite supplements:

1️⃣ CoQ10

Coenzyme Q10 is required for energy production at the cellular level. Some of the foods highest in CoQ10 are organ meats and fatty fish, so supplements might be helpful if you don’t eat these foods.

2️⃣ Reishi

Reishi and other medicinal mushrooms are adaptogens, meaning they support the body’s energy production and resilience to stress. Reishi can be taken as pills or as a powder mixed into coffee or tea.

3️⃣ B Complex

Vitamins B1, B2, B3, and B12 are needed for many different enzyme systems to work—particularly those involved in energy metabolism.

Also remember—not all supplements are created equal! Some have fillers, additives, and artificial colors. Others use cheaper and lower quality forms. It’s best to purchase from manufacturers you know you can trust.

⚡ 5 Natural Energy Boosts ⚡

✨5 Anytime Energy Boosters✨

Caffeine and sugar are not the only ways to get a quick jolt of energy. Here are 5 BETTER ways to give yourself a natural pick-me-up:

1️⃣ Move

Movement is one of the best ways to get your circulation going and energy up! Walk around the block, do jumping jacks, or simply stand up for a few minutes and shake out your limbs.

2️⃣ Breathe

Your cells need oxygen to generate energy! Sometimes we hold our breath without even knowing it, so if you’re feeling drained, pause to take a few deep energizing breaths.

3️⃣ Cold Water Splash

If you have access to a sink (and are not wearing makeup), splashing cold water on your face can give you a quick burst of energy.

4️⃣ Hydrate

Your cells also need water to function at their best and generate energy. Being just 2% hydrated can impair your ability to concentrate and focus. Keep water on hand all day, and take some big gulps if starting to drag.

5️⃣ Eat a Snack

Blood sugar swings can be a big cause of fatigue. Rather than get to the point of craving a sweet snack, stay ahead of your energy by eating balanced, whole-food meals.

These may be “quick fix” energy boosts, but if you make them a part of your routine, you could start to feel calmer, happier, and more energized every day.

And remember—getting to the root cause of tiredness and fatigue can take some detective work. That’s what we do in functional medicine.

Reference

Adan A. Cognitive performance and dehydration. J Am Coll Nutr. 2012;31(2):71-78. [link]

💡 Little-Known Reasons for Fatigue

⬇️ Why am I so tired? ⬇️

Clients come to me because of weight gain, hormonal changes, or digestive problems, but the vast majority also struggle with FATIGUE. 

Let’s assume a good doctor has already ruled out the most common medical causes of fatigue—like anemia, hypothyroid, rheumatoid arthritis, or diabetes. 

Now let’s assume the fatigue is still there.

Here are 10 lesser-known causes of fatigue I look for as a functional medicine practitioner:

1️⃣ Medication Side Effects

Blood pressure medications, statins, antidepressants, antihistamines, and proton pump inhibitors can all cause fatigue. 

2️⃣  Micronutrient Deficiencies

Nutrients needed for energy production include vitamin B12 and other B vitamins, iron, magnesium, and vitamin D. 

3️⃣ Mitochondrial Function

Mitochondria are the powerhouse of the cell, but they can become damaged by things like pollutants, environmental toxins, infections, medications, or nutrient deficiencies.

4️⃣ “Burnout”

What some call “adrenal fatigue” is more specifically a dysregulation of the HPA axis. It happens when chronic stress exhausts both the adrenal glands and the nervous system.

5️⃣ Stealth Infections

Lyme disease, EBV, fungal infections, or mold disrupt the immune system and contribute to fatigue. 

6️⃣ Gut Problems

SIBO, IBS, and other digestive issues interfere with the absorption of nutrients needed for energy. 

7️⃣ Hormones

Cortisol, DHEA, estrogen, progesterone, testosterone, and thyroid hormone all affect energy. 

8️⃣ Over-Exercising

Both too much and too little exercise can leave the body feeling drained and exhausted. 

9️⃣ Over-Drinking

Caffeine, sugary drinks, and alcohol put a strain on the nervous system and hormones. 

🔟 Emotional Stress

Everything from anxiety to depression to just plain boredom can cause fatigue.  

The point is that “fatigue” does not have one clear cause. We need to do the detective work to find the source in each beautifully unique individual. 

Is Exhaustion Normal?

🥱 Is it normal to be tired all the time?

Here are some things I often hear from new clients coming to me for help with functional medicine:

➡️ Some battle the snooze button every morning, only to drag themselves out of bed with their mind set on one thing—coffee.

➡️ Others crash in the afternoon with brain fog and trouble concentrating, pushing through until they can go home to their couch.

➡️ Most know they’d feel better with more exercise and healthier foods but can’t find the motivation to do it.

Fatigue is so common that it can seem to be the norm.

❌ But it’s not normal ❌

Follow along because I’m about to unpack a series of posts on what might be causing fatigue and what you can do to regain your energy 🙌

Depression Goes Beyond the Brain [new study]

🤓 Here’s a nerdy word for you:

👉Metabolomics 👈

Metabolomics studies a large number of small molecules and chemical messengers (metabolites) in the body.

It’s a comprehensive way to understand the combined effect of genetic & environmental influences on health 🧬🌿🔬

A new study used metabolomics to discover 2 key patterns associated with depression.

⚡ Energy metabolism was disturbed in depression.

🦠 The gut microbiome was altered in depression.

Even though this was a scientifically complicated study, the results support the way we work with clients in real life every day because:

🧠 Mental health is not separate from physical health 🍏

Whenever somebody struggles on an emotional level, one piece of the puzzle we always look into is their physical health—including gut health, mitochondrial function, metabolism, and more.

Reference

Amin N, Liu J, Bonnechere B, et al. Interplay of Metabolome and Gut Microbiome in Individuals With Major Depressive Disorder vs Control Individuals [published online ahead of print, 2023 Apr 19]. JAMA Psychiatry. 2023;e230685. [link]