In today’s fast-paced, non-stop lifestyle, low energy levels are a common complaint - thanks to the demands of busy schedules, insufficient sleep, elevated stress and poor dietary habits. But the good news? Small changes can make a big difference.
Nutrition plays a key role in how energised we feel. Since our bodies generate energy from the food we eat, choosing the right ingredients is essential.
In this article, Plenish Nutritionist Katie Morley shares the essential vitamins and minerals to prioritise, where to find them in your diet.
How Your Body Really Creates Energy
Energy metabolism - how our bodies produce energy - is a complex, fine-tuned process. It involves breaking down food molecules (carbohydrates, fats and proteins) into smaller components and releasing their stored chemical energy. This energy is then converted into a usable form, adenosine triophosphate (ATP), the body’s primary energy source, which powers everything from muscle movement and breathing to nerve signalling and the synthesis of proteins and fats.
Essential Nutrients Behind Better Energy Levels
Vitamin D is a well-known nutrient that may play an important role in energy production as it supports mitochondrial function, which is responsible for the production of energy within cells - also known as adenosine triphosphate (ATP). A deficiency in this vitamin may lead to increased levels of fatigue, muscle weakness and low mood, all of which can contribute to feelings of exhaustion. Vitamin D is rich in mushrooms, which like humans, generate vitamin D when exposed to sunlight. For a simple boost, our Mango Vitamin D Shot provides 100% of your daily recommended intake.
Iron is essential for energy production because it’s a key component of haemoglobin - a protein in red blood cells that carries oxygen around the body. If your iron levels are low for an extended period, particularly in cases of iron deficiency anaemia, your body doesn’t receive enough oxygen, leading to feelings of fatigue and low mood. Plant-based sources of iron include legumes (beans, lentils, chickpeas), dark leafy greens (spinach and kale), whole grains (quinoa and brown rice), nuts and seeds. To help your body absorb more iron from these foods, pair them with a source of vitamin C - think a squeeze of lemon or some fresh tomatoes - and try cooking them, which can also improve absorption.
B Vitamins are a group of eight, water-soluble vitamins (B1, B2, B3, B3, B5 B6, B7, B9, B12) that play a vital role in energy production as they help convert the food we eat into usable energy by supporting the enzymes that breakdown carbohydrates, fats and proteins. Vitamin B12 is specifically crucial in cellular metabolism and red blood cell production, both of which are needed for reducing fatigue and maintaining stable energy levels. Since they are water-soluble, B vitamins can be easily lost through sweating and increased physical activity, so it’s advised to actively keep your levels topped up throughout the warmer months. The best way to maintain healthy B vitamin levels is to consume a balanced diet rich in fruits, vegetables, whole grains and high-quality proteins. It’s also advisable to limit alcohol intake, as it can interfere with the absorption and use of B vitamins in the body.
Magnesium is an energy-producing powerhouse that can help minimise fatigue by supporting metabolic processes and activating ATP - the body’s primary energy source. It’s needed for converting food into usable energy, promoting muscle and nerve function, and maintaining balanced blood glucose and blood pressure. Magnesium is commonly touted for its role in regulating the sleep-wake cycle and promoting deep, restorative sleep, which in turn contributes to elevated energy levels. Plant-based sources of magnesium include mushrooms and wholegrains (brown rice, oats and whole wheat bread).
Co-Enzyme Q10 is a powerful antioxidant and naturally occurring compound that is involved in energy production, specifically within the mitochondria, which are often called the “powerhouses” of our cells and help generate the energy our body needs to function. CoQ10 also supports other enzymes in carrying out a myriad of processes in the body. While our bodies produce CoQ10 naturally, levels can decline with age or stress. To increase your dietary intake, consider plant-based foods like nuts (particularly peanuts and pistachios), sesame seeds and vegetables like broccoli, spinach and cauliflower.