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Running out of energy easily? Support your cellular energy

Running out of energy easily? Support your cellular energy
By BioCare 1 month ago 1490 Views

Do you have severe issues with tiredness all the time, running out of energy really easily, even with simple daily activities? Do you find your feelings of fatigue are not relieved even after long periods of sleep or rest? Or perhaps your energy is severely affected when you train or do exercise, and you take a long time to recover?

You might need support for cell energy metabolism.

How is energy produced?

Once we’ve delivered ‘fuel’ – nutrients from food to our cells, there is a complex process to convert it to ATP; the main form of energy in the body. We have energy production ‘engines’ in our cells called mitochondria to convert fuel to ATP. Mitochondria are rod-shaped and look similar to bacteria. They also don’t stay still and can move around in our cells to where they are needed. We have a higher concentration of mitochondria in places that demand more energy, such as the heart, brain, liver, muscles and egg cells (oocytes). To create energy, the mitochondria need a few different nutrients, including B vitamins and magnesium.

If our mitochondria don’t have the nutrients they need, or are damaged by toxins or oxidative stress, or even just can’t keep up with the pace of our demands, they may become inefficient. Sometimes they start to malfunction after the body has been overwhelmed by a specific virus or a severe episode of stress.

What can affect cellular energy production?

When the mitochondria become damaged, it can lead to malfunction and decreased energy production. Because mitochondria are important for supporting every cell, symptoms may include low energy or fatigue, muscle pain or weakness, memory issues, brain fog, and premature ageing.

As we age, our mitochondria start to decline in both quality and quantity, which results in lower energy production. Our natural production of nutrients that are essential for energy production, such as CoQ10, also decline with age. Mitochondria can also be affected by a number of environmental and physiological factors such as inflammation, infections, or toxins, as well as lifestyle factors such as high stress, lack of exercise, and poor quality sleep. Other systems of the body can have an affect of how well we produce and use energy, such as the thyroid and adrenals.

What you can do

How can we optimise our cellular energy production so we can be naturally healthy and productive? How can vitamins, plant extracts and other nutrients in supplements help?

Lifestyle Recommendations

  • Be aware of your limitations and ensure your activity levels are appropriate. Don’t force yourself to keep up with the pace of those around you and society. Say no when you need to, if you are invited to events or late nights that you know may cause you to burnout.
  • Find activities you love to do that do not tire you out yet still stimulate your mind and support your mood. Reading, drawing, playing board games or doing jigsaws are easy ways to stimulate your mind while also helping the body relax.
  • Give yourself time to recover when you are tired or after exercise. You don’t need to push yourself too hard, short walks can be beneficial at first. If you do more strenuous exercise, make sure you give yourself time to recover.
  • Support all other aspects of your energy system, especially balancing blood glucose, sleep, and managing stress. Make the most of naps when you can if you struggle to get a full nights sleep.
  • Reach out for help. Find out what support you can get with adjusting work life balance or financial support if you cannot work as much.

Dietary Recommendations

  • Include plenty of foods that contain B vitamins and magnesium, especially green leafy vegetables, nuts, pulses and seafood.
  • Increase your intake of healthy fats. Including foods such as avocado, nuts and seeds, extra virgin olive oil, coconut oil and oily fish such as salmon, mackerel, trout, sardines and anchovies. Healthy fats are needed for cell membranes, which allows for nutrients to enter the cell to be used to create energy.
  • Support detoxification with vegetables such as broccoli, cauliflower, cabbage, and kale. As well as herbs such as coriander, parsley, and nettle. Reducing your intake of alcohol will also be beneficial for liver support and detoxification.
  • Try following a paleo-style diet which focuses on lean meat, fish, fruits, vegetables and nuts and seeds and limits dairy, legumes and grains.
  • Focus on reducing inflammation by reducing your intake of processed foods, sugar and common allergens such as gluten and dairy. Eating a rainbow of fruit and vegetables can help to increase antioxidant intake to support the immune system.

Supplement Recommendations


Mito Complex - provides magnesium and vitamins B2, B3 to support energy and reduce fatigue, with D-Ribose and co-enzyme Q10.

Quercetin Complex

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  • Effective - Providing potent nutrients including magnesium, vitamins B2 and B3 for supporting energy levels and reduction of fatigue with D-Ribose and CoQ10
  • Specific solution - One of our edited range of go-to specific solution products for your health concerns
  • Advanced - Magnesium in the malate form supports energy levels and muscle function and vitamins B1 and B2 are important in the cellular production of energy
  • Optimum support - Also includes N-Acetyl Cysteine, N-Acetyl Carnitine and CoQ10 which are cofactors in the mitochondria along with d-ribose and the powerful antioxidant, alpha lipoic acid
  • Synergistic formulation - Specifically selected blend of nutrients to support energy, especially if you have poor stamina and recovery from activity, or feel tired due to overwork or overtraining
  • No unnecessary additives
  • Suitable for vegetarians and vegans
  • 30 days’ supply at 2 capsules per day

Prefer a powder? Magnesium powder contains magnesium malate to support energy metabolism.

Quercetin Complex

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  • Provides magnesium in two absorbable forms - magnesium malate and magnesium citrate, particularly useful to support energy, reduce tiredness, and to support muscle function.
  • Flexible - dose can be doubled for more therapeutic use, or reduced for children. Simply mix into water, juice, or smoothie.

There are lots of factors that can influence our energy levels, but supporting our body with the right nutrients and adjusting our lifestyle habits can provide benefits.