Nutrients for Energy (A Summary)

Iron is a mineral that is known to be important for preventing anaemia by helping us form red blood cells.  This helps us carry oxygen to our cells where it is used to utilise energy.  Iron is believed to also help us produce the energy-carrying molecules in our cells.

There are two main types of iron: haem and non-haem.  Haem is obtained from animal foods and is the easiest form for the body to absorb; non-haem is found mainly in plant sources.  Vitamin C can help us absorb and utilise iron.

Best known for its immunity-boosting properties, vitamin C is also one of the important nutrients for energy.  Besides helping us absorb iron, it is important for the formation of enzymes that help us to metabolise fat for energy.

It is possible that sugar and vitamin C compete for absorption into our cells.  This means a high blood sugar level may reduce our vitamin C absorption, and vice-versa.

Vitamin C is a water-soluble vitamin that we obtain from fruit and vegetables.

Magnesium is an often overlooked essential nutrient.  Hundreds of the reactions that happen in our bodies need magnesium, including the conversion of food energy into useful energy.  Magnesium is also thought to be an important nutrient for sleep, adding to its role in supporting our energy levels.

Magnesium can be obtained from leafy green vegetables, nuts, fish, meat, dairy and wholemeal bread.  It may also be absorbed during a soak in Epsom salts (don’t add any other products to the bath water).

Vitamin B12 is essential for our nervous system as well as our energy levels.  In terms of energy it helps us form healthy red blood cells to carry the oxygen to our cells.  It is also an antioxidant supporting energy, and is used within our cells to support energy conversion.

Of the nutrients for energy, this is one of the most challenging for vegans to obtain in sufficient amounts from food as our main sources are animal foods.  However, absorption can be affected by medication too, especially proton pump inhibitors (do not change your medication without first discussing your concerns with your doctor!).

Coenzyme Q10 (or CoQ-10) is supported by vitamin B12 in its energy supporting role.  CoQ-10 works by helping to transport the proteins needed by the cells to convert and utilise energy.

We do make CoQ-10 in our livers, but need to ensure we get the amino acid tyrosine to help with this.  Thankfully, this is available in a wide range of animal and plant foods.  Unfortunately however, the amount of CoQ-10 we produce can be reduced by statin medications which alter how the liver works.  If you are concerned about this, please consult your doctor.

Food sources of CoQ-10 include fish, meat, leafy green vegetables, nuts and wholegrains.