Need more energy? Who doesn’t right? Maintaining high energy levels is seems impossible. While many people turn to caffeine or quick fixes like energy drinks, the key to sustained energy is nourishing our bodies with the proper nutrients. While we often hear about macronutrients like carbohydrates, proteins, and fats, several lesser-known nutrients boost our energy levels.


Magnesium is a mineral involved in over 300 enzymatic reactions in the body, making it essential for energy production. It plays a crucial role in converting food into energy by helping to activate enzymes involved in the breakdown of carbohydrates and fats. Magnesium also aids in synthesizing adenosine triphosphate (ATP), which provides power to our cells. Furthermore, this mineral is essential for adequately functioning our muscles and nerves, allowing for efficient energy utilization. Unfortunately, many people are deficient in magnesium, which can lead to fatigue and low energy levels. Good dietary sources of magnesium include green leafy vegetables, nuts, seeds, and whole grains. Alternatively, magnesium supplements can be considered under the guidance of a healthcare professional.

B Vitamins

The group of B vitamins, including thiamine (B1), riboflavin (B2), niacin (B3), pantothenic acid (B5), pyridoxine (B6), biotin (B7), folate (B9), and cobalamin (B12), are essential for energy production in our bodies. These vitamins are crucial in metabolizing carbohydrates, proteins, and fats, converting them into usable energy. They also produce red blood cells, which transport oxygen throughout the body, further enhancing energy levels. B vitamins can be found in foods such as whole grains, legumes, lean meats, eggs, dairy products, leafy green vegetables, and nuts. In some cases, supplementation may be necessary, especially for individuals with restricted diets or certain health conditions. However, it is always advisable to consult a healthcare professional before supplementation.

Coenzyme Q10

Coenzyme Q10, also known as CoQ10, is a compound naturally present in every cell of our body. It plays a vital role in the production of ATP, the energy currency of our cells. CoQ10 acts as an antioxidant, protecting our cells from damage caused by free radicals and oxidative stress. As we age, the production of CoQ10 in our bodies naturally decreases, which can contribute to reduced energy levels. While our bodies can synthesize CoQ10, it can also be obtained from dietary sources such as oily fish (e.g., salmon, mackerel), organ meats (e.g., liver, heart), and nuts. Additionally, CoQ10 supplements are available for those who may require an extra boost. However, as with any supplement, it is essential to consult with a healthcare professional before starting a CoQ10 regimen, especially if you have any underlying medical conditions or take other medications.

While it’s easy to overlook the importance of certain nutrients when it comes to energy levels, ensuring an adequate intake of magnesium, B vitamins, and Coenzyme Q10 can provide significant benefits. These often-overlooked nutrients play critical roles in energy production, metabolism, and overall cellular health. By incorporating these nutrients into our diets through a variety of whole foods or under the guidance of a healthcare professional, we can fuel our bodies with the natural energy they need to thrive in our fast-paced lives.

Remember, sustained energy comes from nourishing our bodies from within rather than relying on quick fixes that provide temporary boosts.