Stepping off the energy rollercoaster

Better Nutrition, Jan, 1998 by Victoria Dolby

Most people ride a rollercoaster of energy ups and downs throughout the day. Perhaps it's time you stepped off this rollercoaster and discovered the natural way -- based on a wholesome diet and a few well-chosen supplements -- to keep energy levels high all day long.

Unlocking food's power

A poor diet is often the culprit in lagging energy levels. Many people then fall into the sugar trap in a vain attempt to boost energy levels. Sure, cookies, candy bars, soda, and other sweet treats provide a sugar lift, but this energy spike is soon followed by an energy crash. Eating more sugar foods to compensate for the next energy dip sets up a vicious, unhealthy cycle.

The best bet for ensuring vitality is to eat four to six nutritious mini-meals throughout the day made up of whole grains and cereals, pasta, beans, peas, low-fat dairy products, fruits, and vegetables. Drinking at least six to eight glasses of water every day is another must for solving an energy crisis. Mild dehydration is a common, but often overlooked, cause of fatigue.

Relying on caffeine is another common diet mistake that, in the long run, feeds fatigue, rather than boosting energy. Although moderate intakes of caffeine from coffee, tea, and colas help some people think faster, concentrate better, stay alert, and work more efficiently, when intake creeps up, this energy-booster can turn into an energy-sapper. A vicious cycle can result in which you drink more coffee to avoid its withdrawal symptoms, which include fatigue and irritability.

Supplement your energy stores

Since the majority of essential vitamins and minerals are involved in one step or another of the complicated process that turns food and oxygen into energy, it makes sense that even a marginal deficiency of one or more nutrients can lead to fatigue. And the solution may be as simple as a multivitamin/mineral supplement.

Also, skimping on B-complex vitamins can cause weakness and reduced energy, particularly since a low intake of vitamins B-2, B-6, B-12, or biotin leads to the energy-sapping condition of anemia.

Another basic nutrient that can trigger fatigue during times of marginal intake is vitamin C. Researchers report that fatigue is more common in those who consume less than 100 mg of vitamin C daily, compared to those who consume 400 mg or more daily.

In young women, especially, a marginal intake of iron can lead to chronic weariness and lagging energy levels in the form of anemia. A moderate dose iron supplement often makes a noticeable difference in the energy levels of deficient individuals. Other minerals important in the conversion of food into energy include magnesium and chromium.

A vitamin-like substance called coenzyme Q10 is riding a wave of scientific research that has put it on the map as an energizer. CoQ10 is naturally concentrated in the mitochondria of cells, which are the powerhouses of energy production.

The amino acid L-carnitine transports fats to the mitochondria, where they are used in energy production. Some research indicates that this amino acid can postpone fatigue, particularly for physically active people. Another potential energy supplement is called alpha-lipoic acid. The body uses this nutrient while burning food for energy.

Many herbs can be great sources of natural energy. For example, ginkgo biloba increases blood flow to the brain and boosts mental alertness. Gotu kola also stimulates the brain, and ginseng has a long history of use in increasing mental alertness and brain power. Other herbs, such as guarana and kola nut, provide energy through their caffeine content. Licorice is an indirect energy booster. It supports healthy adrenal glands, which in turn monitor blood sugar levels in the body.

Greenfoods, such as spirulina and chlorella, are chock-full of vitamins, minerals, amino acids, and essential fatty acids. These green "superfoods" are a great pick-me-up any time energy levels start to lag.

REFERENCES

Chou, T. "Wake up and smell the coffee: Caffeine, coffee, and medical consequences," West J Med 157:544-553, 1992.

Levine, M., Conry-Cantilena, C., Wang, Y., et al. "Vitamin C pharmacokinetics in healthy volunteers: Evidence for a recommended dietary allowance," Proc Natl Acad Sci USA 93:3704-3709, 1996.