Whether you are constantly suffering from that mid-day slump, struggle to wake up in the morning, or can’t seem to make it through the day - low energy can be a constant battle.
There are tons of remedies out there that promise to help you feel better fast - think caffeinated beverages or sleeping pills that knock you out for hours.
But did you know that the nutrients you are getting on a daily basis could be the culprit?
If you are feeling an energy slump, make sure to look at the vitamins and minerals you are getting everyday.
After in-depth review of the current nutrigenetic research and understanding of nutrient deficiencies, here is what the scientific community knows about how vitamins and minerals could help your energy levels.
CoEnzyme Q10
Coenzyme Q10 (commonly referred to as CoQ10) isn’t a vitamin, but it’s so important to our health that it’s a permanent member of the Rootine nutrient family.
CoQ10 is an antioxidant necessary for proper cell function and is found in every cell in the body. Cells use CoQ10 to produce energy and protect the body from oxidative stress. When levels of CoQ10 are low, your cells cannot grow and stay healthy, and low levels of CoQ10 have been associated with fatigue.
Aging, certain health conditions, and some medications have been shown to contribute to low levels of CoQ10.
Improving CoQ10 levels through proper nutrition and supplementation could help combat fatigue. However, additional CoQ10 is unlikely to increase energy in people with adequate levels.
How To Get CoQ10?
CoQ10 is not often found in adequate quantities in the foods we eat, and while our bodies are capable of producing CoQ10, these natural levels begin to diminish with age.
For individuals with certain genetic profiles, CoQ10 supplements could be an excellent option.
How Much Should You Take?
CoQ10 dosage requirements come down to age, genetics, current blood levels, and lifestyle.
In the case of CoQ10, Rootine inspects the NQO1 gene. If you have certain genetic mutations, your body may not be able to activate CoQ10 properly, so it may not be the best nutrient option for you.
Vitamin B12
Vitamin B12 is an essential vitamin and plays an important role in energy production in addition to helping maintain healthy cells, prevent anemia, support the nervous system, contribute to proper mental function, and many other benefits.
Along with the other B vitamins, vitamin B12 helps transform the food you eat into energy that your cells can use. B12 is also responsible for forming red blood cells, which transport oxygen to the cells in your body and is essential for energy production.
Low levels of Vitamin B12 have been shown to result in fatigue and weakness.
Aging, diets that restrict animal products (e.g. vegans and vegetarians), and certain GI diseases can all contribute to low levels of B12.
For individuals with low levels of B12, increasing energy through B12 supplementation could work well. However, there is little evidence to suggest that B12 supplementation can improve energy in individuals with normal B12 levels.
How To Get Vitamin B12?
Vitamin B12 is found naturally in a variety of animal proteins, such as meat, fish and dairy products. Many foods are also fortified with B12.
For certain individuals who are unable to ingest an adequate amount of B12 from food alone, B12 supplements at customized dosages are a great option.
How Much Should You Take?
B12 requirements differ from person to person and the precise dose that you need will come down to genetics, current blood levels, and lifestyle.
Since vitamin B12 is water-soluble, your body cannot store extra amounts. Any excess passes through your body and is eliminated when you urinate, so it is important to determine the best dose for your body.
Iron
Iron is best known as a crucial component of the protein hemoglobin which is found in red blood cells and is responsible for sending oxygen from the lungs to the rest of the body.
Without enough Iron, your red blood cells cannot effectively carry oxygen to the body’s tissues which may result in extreme fatigue. If you get too little iron, you may also notice a decrease in exercise performance, along with other unpleasant side effects.
Diets that restrict iron-containing foods, excessive blood loss, and pregnancy can lead to lower levels of iron and / or increase your daily iron requirement.
How To Get Iron?
The best sources of iron found in food include: meat, seafood, green leafy vegetables, nuts, beans, and lentils.
Iron supplements are a great option for individuals who have greater iron requirements and / or cannot get adequate levels of iron from food.
How Much Should You Take?
Getting the right dosage of iron for your body is critical as iron supplements can cause severe side effects when taken in excess. Sufficient Iron intake is unique to each individual and comes down to gender, genetics, current blood levels, and lifestyle.
At Rootine, one of the key elements we consider to determine iron dosage is the HFE gene, which has specific variations that may impact iron needs. If a variation of the HFE gene is present, we remove all Iron from your mix to avoid additional complications from iron overload (called hemochromatosis).
Rootine also takes into account diet and current blood levels when creating each individual’s unique iron dose for their daily vitamin mix.
Magnesium
Magnesium is one of the major minerals in your body, and is vital in literally hundreds of processes, including muscle function, strong bones, a strong immune system, steady heartbeats, cognitive function, and plenty more.
Magnesium has also been shown to improve symptoms of insomnia, so if lack of sleep is contributing to your fatigue, increasing levels of magnesium may help you feel more rested.
How To Get Magnesium?
Magnesium is plentiful in leafy vegetables (the mineral is a component in chlorophyll), various types of nuts, rice, seeds, potatoes and dark chocolate.
Though magnesium deficiency is relatively rare for those eating a balanced diet, a national survey suggested that 50% of adults in the US receive inadequate levels of magnesium from their diet.
In this case, magnesium supplementation is an excellent way to achieve your optimal intake.
How Much Should You Take?
Magnesium dosages differ from person to person and are influenced by gender, age, genetics, current blood levels, and lifestyle.
At Rootine, we look at all of these factors to determine the dose of magnesium that goes into each unique daily vitamin mix.
Zinc
Zinc is essential for skin health, normal immune system function, eye health, proper growth and development during pregnancy and plenty of other benefits
Zinc also plays a key role in cell production and protein synthesis meaning adequate zinc levels are needed to help you feel your best.
How To Get Zinc?
Zinc is an essential nutrient, meaning your body can’t naturally produce it, so you must either obtain it through your diet or supplements.
Meats, whole grains, oysters, and peanuts all are good sources of zinc. Zinc supplements are also a great source to get the exact levels that your body needs.
How Much Should You Take?
Zinc is a trace mineral, and as the name implies, we don’t need a huge amount of these minerals in our body to be healthy.
The best zinc dosages are unique to each individual and come down to gender, genetics, current blood levels, and lifestyle. As with all nutrients, “more” is not necessarily better and determining the right dose for you is the first step towards successful supplementation.
The Takeaways
Nutrient supplements can help you stay more energized throughout the day, but you must also pay attention to the foundation of feeling your best: getting enough sleep, eating a balanced diet, paying attention to hydration, and getting adequate exercise.
The best part of nutrient supplements? Unlike solutions that provide a temporary burst of energy (like caffeine), supplements at the right dose for your body can set you up for longer-term wellness.
Before beginning a new supplement regimen, make sure that you are getting the proper dosage for your body and not overdosing or taking extra nutrients that you may not need.
Get Started With Your Rootine
and get customized nutrient recommendations tailored to your DNA, blood levels, and lifestyle (diet, age, gender, and much more!).
By: Dr. Daniel Wallerstorfer, PhD
Rootine's Co-Founder, leading expert in genetics and nutrition, with a PhD in biotechnology and over a decade of experience owning and operating a leading genetics and nutrient laboratory.
