But what if the problem lies deep inside your cells – in the very engines that produce your energy?
Let’s talk about your mitochondria. These tiny structures, found inside nearly every cell in your body, act like miniature power plants, producing the energy you need to function. For the science enthusiasts among you, that energy molecule is known as ATP (adenosine triphosphate).
However, your mitochondria can’t do their job properly without the right building blocks – just like you couldn’t build a house without nails. These essential building blocks are nutrients, including magnesium, B vitamins, zinc, and Coenzyme Q10.
If you want to support your energy production, focus on including as many of these nutrients as possible in your daily diet.
Magnesium is one of the most important minerals for energy, but it is easily depleted by stress, anxiety, or frequent exercise. Boost your magnesium intake by loading up on leafy greens – think big, colourful “bowl of goodness” salads with plenty of baby spinach. Whole grains such as quinoa and brown rice are also excellent magnesium sources.
If you choose to supplement, avoid magnesium oxide (it’s poorly absorbed) and instead look for forms like magnesium citrate, bisglycinate, amino acid chelate, aspartate, or orotate. A typical dose to restore magnesium levels might be 400–600 mg of elemental magnesium daily, then around 200 mg daily for maintenance.
B vitamins are essential for helping your mitochondria turn food into energy. They’re found in a wide range of foods, but if you follow a vegan diet, be aware that vitamin B12 is only found in animal products, so you may need a supplement.
Here’s where to find these energy-boosting B vitamins:
Vitamin B1 (Thiamine) – Legumes, liver, nuts, whole grains, wheat germ
Vitamin B2 (Riboflavin) – Avocado, beans, eggs, dairy, sprouts, whole grains
Vitamin B3 (Niacin) – Salmon, sardines, sunflower seeds, almonds, chicken, eggs
Vitamin B5 (Pantothenic acid) – Avocado, beans, eggs, mushrooms, sweet potato, whole grains
Vitamin B6 (Pyridoxine) – Brewer’s yeast, chicken, legumes, salmon, tuna, walnuts
Vitamin B9 (Folate) – Green leafy vegetables, lentils, eggs
Vitamin B12 (Cobalamin) – Meat, oysters, salmon, sardines, clams, eggs
Zinc supports your mitochondria and your immune system. It is most concentrated in red meat and shellfish, but you can also get zinc from pumpkin and sunflower seeds – toss these on your salads for an easy nutrient boost.
Coenzyme Q10 (CoQ10) is another powerhouse nutrient, critical for energy production and for reducing oxidative stress that can damage mitochondria. While your body makes CoQ10 naturally, levels can decline with age.
Dietary sources of CoQ10 include liver, beef, sardines, mackerel, nuts, spinach, broccoli, and cauliflower. Supplementation is also an option, especially if you have been struggling with long-term fatigue.
If you want to feel energised, support your mitochondria. Prioritise a nutrient-dense diet full of magnesium, B vitamins, zinc, and CoQ10 to keep those little cellular powerhouses firing on all cylinders. Your body – and your energy levels – will thank you for it.
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