Energy in the body: Why do we need nutrients, vitamins, and minerals to keep us going?

The most important keyword that comes up in connection with energy production inside cells is mitochondria, the so-called “powerhouses of the cells”. Through complex metabolic processes, they convert nutrients such as carbohydrates, fats, and proteins into energy in the form of adenosine triphosphate (ATP). ATP serves as the universal energy carrier for all cellular functions. 

The complex processes of converting energy in the body from one form (like sugar) into another (like heat or mechanical energy in the form of physical activity) are what we call energy metabolism, or more formally catabolism. 

Influences on the energy balance

In order to maintain our own energy balance, it is essential for us to have a balanced diet with plenty of nutrients, movement or exercise, and sleep. Chronic stress, on the other hand, can have a negative impact on our energy balance.

There are also certain substances that can help to maintain our energy balance and support our metabolism.

Pantothenic acid 

Pantothenic acid, also known as vitamin B5, is a water-soluble vitamin. Pantothenic acid occurs in almost all foods. Especially rich in this vitamin are foods of animal origin such as red meat, fish, eggs, and soft cheese, as well as plant-based foods such as peanuts, whole grains, and mushrooms.

Pantothenic acid helps to sustain normal energy metabolism, synthesis, and metabolism of steroid hormones, vitamin D, and certain neurotransmitters. It also contributes towards reducing tiredness and exhaustion, as well as maintaining normal mental performance. 

Magnesium

Magnesium is a mineral that the human body stores mainly in bone but also intracellularly in muscle and other soft tissue. It occurs abundantly in nature, most of all in mineral and salt water deposits. One finds magnesium in foods of plant and animal origin. Especially rich in magnesium are leafy green vegetables (like spinach), nuts, seeds, whole grains, legumes, and some mineral waters. 

It regulates a multitude of biochemical reactions and cellular functions, playing a role, for example, in the process of cell division. Magnesium contributes to reducing tiredness and exhaustion, to normal muscle function, and to normal energy metabolism and protein synthesis. It also helps maintain the electrolyte balance. 

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Zinc

Zinc is a vital trace element and cannot be produced by the body itself. To prevent a deficiency, it must be ingested regularly with food.

Zinc occurs geologically in zinc deposits around the entire world. In 2012, for example, around 13 million tonnes of zinc were mined in some 45 countries. The amount of zinc used for zinc compounds in the chemical and pharmaceutical industry (such as zinc oxide, zinc sulphate, or zinc chloride) is only a fraction of that. 

In foods, zinc occurs mostly in meat, eggs, dairy, legumes, whole grains, and nuts. 

Zinc has numerous properties that support the body and energy balance: it helps to protect cells against oxidative stress, plays a role in cell division, and contributes to normal DNA synthesis. It also contributes to normal metabolism of carbohydrates, macronutrients, fatty acids, and vitamin A.

Summary

In addition to taking in the beneficial substances mentioned, it is important that we maintain a balanced diet and get plenty of exercise as well as ample sleep. Observing these points can result in having a normally functioning cellular metabolism and can provide a sustainable boost in our energy and thus prevent tiredness and exhaustion.