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Topics: Food and Drink, Health, Science, Sleep, Mental Health
Poppy Bilderbeck
Topics: Food and Drink, Health, Science, Sleep, Mental Health
A nutritionist has revealed the six nutrients which can have a 'huge impact' on energy levels if you don't get enough of them.
Low energy is no fun for anyone - not being able to focus, feeling physically tired, getting snappy at people and just not enjoying life to its fullest.
And what you consume and how your body digests it plays a huge role in that.
Debbie Grayson has over two decades of experience as a pharmacist and over the last ten years has trained further in nutritional therapy after losing her sister.
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The founder of Digestion with Confidence told The Mirror there are 'several key nutrients', which are used by our bodies to 'generate energy', and six in particular which can make a 'huge impact' on us feeling run down if we're 'deficient' in them.
Coenzyme Q10 is 'an antioxidant that your body produces naturally' and is used by cells for 'growth and maintenance,' Mayo Clinic explains.
Debbie notes that 'as we age,' the level of the antioxidant in our body 'naturally decline[s]'.
Some medications used to manage cholesterol levels can speed up how quickly the levels decline too.
In order to boost your levels, you can find coenzyme q10 in food such as nuts, fish and meat or you can chat with a pharmacist or health professional about incorporating supplements into your diet too.
And next up is a nutrient which typically sees women more deficient in it.
Iron is 'an important mineral that your body needs to make hemoglobin, a protein in red blood cells,' Healthline explains.
"Red blood cells help carry oxygen throughout your body," it adds.
Debbie notes if you have low iron levels you may end up 'feeling constantly tired and sluggish'.
To get more iron in your diet, focus on dark, leafy greens and red meat.
"Some people, especially those with digestive issues, may need iron supplements, but these should only be taken if a blood test confirms low levels - too much iron can harm your liver. Looking after your iron levels can dramatically improve your energy and overall well-being," Debbie advises.
Up next is the nutrient which many have been raising awareness of in how it impacts your quality of sleep.
Involved in hundreds of chemical reactions in your body, magnesium is a vital mineral which helps regulate your blood pressure, alongside supporting your muscles contracting, your nerves' signal transmission and energy production.
Debbie notes: "A deficiency can cause muscle cramps, poor sleep and even mental fatigue by disrupting stress hormones."
Many people don't meet their magnesium needs and you can boost your levels in green leafy vegetables, seeds and legumes or once again, by supplementation.
Omega-3 fatty acids are 'healthy fats'. They support heart health but also 'help regulate stress hormones,' Debbie notes.
You can find omega-3 in olive oil, nuts, seeds and oily fish.
While it's better to get enough omega-3 from food sources, Debbie notes 'if not, supplements can help'.
Debbie explains Vitamin B9 is crucial to maintaining energy too, with folate and folic the two different forms.
Healthline explains folate is a naturally occurring form of the vitamin whereas folic acid is a synthetic form.
"Folate also plays a role in DNA synthesis and nerve function, and a deficiency can negatively affect your mood, leading to feelings of depression, which only adds to the fatigue," Debbie notes.
Another vitamin B is up for the final nutrient on Debbie's list.
Also known as cobalamin, vitamin B12 helps 'create your DNA and red blood cells', alongside helping develop your 'central nervous system' and keeping your 'nails and skin healthy,' WebMD notes.
Debbie explains if you don't have enough B12 in your body, it can not only result in low energy, but 'anaemia and neurological issues such as poor memory and concentration' too.
In order to get enough B12 you can look to food such as dairy, eggs, fish and meat.
However, the expert notes in order for B12 to 'absorb effectively' you need to have 'good digestive function' in the first place, particularly when it comes to stomach acid.
And an overall nugget of advice? Debbie adds: "Simple things such as taking time to chew properly can help ensure you make the most from the food that you eat."