Extreme Forces Nutritional Supplements Articles & Resources

How do you define energy?

That's the real question. Do you define it in terms of achieving your daily physical goals? In terms of how you feel after you run up the stairs to grab the phone? Or how you feel after racing to catch that bus? How about in terms of how you feel at work? After a long day at the office, or with the children? After cleaning the oven? After playing with your puppy?

These are examples of what energy is to most of us -- energy applied to our hour-to-hour activities and our day-to-day lives. Now, while exercising responsibly, and regularly, is crucial in helping us have more energy, without optimal nutrition, the marathon runner will crash-and-burn along with the "couch potato."

One way to approach nutritional delivery for maximal energy availability is through supplementation.

Some key energy supplements

Carnitine.

Recent books recommend taking carnitine for generating greater energy -- particularly Robert Crayhon's The Carnitine Miracle (1998).

According to Crayhon, "Carnitine is, without a doubt, the most important nutrient for increasing energy levels, naturally." L-carnitine, or 3-hydroxy-4-N-trimethyl-amino butyric acid, is related to choline and is a kissing cousin of the amino acids.

Initially, L-carnitine was given B-vitamin status because it contains nitrogen and is very soluble in water -- two tip-offs that something could be a "B." Like choline, taurine, and inositol, carnitine truly belongs to a group of food factors best described as "vitamin-like nutrients."

The primary function of carnitine in the body is to facilitate the burning of fats for energy. In addition to helping the heart, carnitine is popular with people who exercise -- even those who only exercise once a week. It enhances aerobic capacity and endurance (allowing us to exercise longer, and harder, with less fatigue).

L-carnitine also helps those who are trying to lose weight, those who are on low-carbohydrate diets, those who are strict vegans, those who are "always tired," those with chronic fatigue syndrome (CFS), and those with AIDS who are taking the drug AZT (idovudine) -- since AZT depletes carnitine levels, causing an energy crisis at the cellular level.

Many other supplements -- vitamins, minerals, and food sources -- can rev up a person's energy: CoQ10, NADH, alpha-lipoic acid and other antioxidants, B-complex vitamins, royal jelly, wheat germ, brewer's yeast, iron, magnesium, potassium, and malic acid.

CoQ10.

An essential part of mitochondria (the energy-producing units in cells), coenzyme Q10 (CoQ10) is another "vitamin-like" compound which, in activity, resembles that of vitamin E.

According to James F. Balch, ., and Phyllis A. Balch, .C., in their 1997 book, Prescription for Nutritional Healing, CoQ10 "plays a critical role in the production of energy in every cell in the body. It boosts up the immune system, aids circulation, and increases the levels of oxygen in body tissues."

NADH.

Nicotinamide adenine dinucleotide H (high-energy hydrogen), or NADH, was first discovered in 1905, in yeast, and was originally called "cozymase" and, later, coenzyme 1.

In his 1998 book, NADH: The Energizing Coenzyme, Georg Birkmayer, ., ., explains that, when NADH reacts with oxygen in the body, a cascade of reactions yields water and energy. The energy is stored in the form of the chemical structure, adenosine triphosphate, or ATP.

AIDS and NADH? Just as supplements of L-carnitine are needed in people with AIDS who are taking the drug AZT, NADH is said to protect muscles from becoming excessively weak and to help improve day-to-day energy levels.

Alpha-Lipoic Acid.

Alpha-lipoic acid can go everywhere in the body, since it's both fat- and water-soluble. Because it, either directly or indirectly, aids in the protection of every body component from the onslaught of free radicals, alpha-lipoic acid is sometimes referred to as the "universal antioxidant."

In addition to its own antioxidative powers, alpha-lipoic acid extends the energizing benefits of vitamin C, vitamin E, and glutathione.

B-Complex Vitamins.

The B vitamins serve as coenzymes, are involved in all aspects of energy production, and are well-known for their ability to help the body turn food into energy.

Royal Jelly and the "B's"?

Royal jelly is the food that almost miraculously turns an ordinary bee into a Queen Bee. Her Majesty grows almost twice the size of bee commoners and lives 40 times longer. Royal jelly makes her capable of laying 3,000 eggs daily.

The health benefits from royal jelly are numerous. Many athletes swear by royal jelly as it supercharges energy, states the book Natural Health Secrets From Around the World (Keats Publishing) edited by Glenn W. Geelhoed, ., and Jean Barilla, .: "It is becoming increasingly popular with athletes competing in high endurance sports such as marathons or triathalons."

Why is royal jelly such a powerhouse? It is bursting with nutrients -- amino acids, bioflavonoids, trace minerals, and all the major B vitamins that contribute to sparking energy and endurance: vitamins B-l, B-2, B-3, B-5, B-6, and B-12, reveals this book.

In this respect, it is a treasury of B-vitamins instrumental in deriving energy from carbohydrates -- somewhat similar to the dietary supplements wheat germ, brewer's yeast, and desiccated liver.

Wheat Germ.

Wheat germ contains almost every nutrient that contributes to higher energy. A half cup of wheat germ contains 24 grams of protein -- more than a quarter pound of beef and four times as much as an egg. It contains most of the B vitamins and vitamin E.

. Rodale's now-classic, Encyclopedia for Healthful Living, cites impressive demonstrations conducted by Thomas K. Cureton, ., former director of the Physical Fitness Lab at the University of Illinois, an exercise physiology pioneer. One teaspoon of wheat germ oil daily, plus exercise, increased energy and endurance of human volunteers by percent.

Many years later, Cureton demonstrated that the compound octacosonal, extracted from wheat germ oil, increased athletes' endurance and use of oxygen at high altitudes. Both wheat germ oil and octacosonal have boosted the energy of many of my fatigued patients.

Brewer's Yeast.

Brewer's yeast, with its high vitamin B-complex content, has relieved fatigue in my patients for more than 20 years.

Some of the most energy-bleeding medical conditions are the anemias. Without sufficient iron, blood hemoglobin can't be properly synthesized. Hemoglobin is the red substance that carries oxygen to our trillions of cells. Without oxygen, food can't be metabolized to nourish and energize each cell. Thyroid hormone regulates how fast or slow we use oxygen.

While full-fledged anemia is not very common, iron deficiency is. Women of child-bearing age are among the most susceptible, as are growing children and adolescents. However, iron supplementation is generally not recommended for children; a multivitamin/mineral formula, containing iron, should fit the bill.

Iron.

Iron is used and reused, so iron deficiency is, primarily, a factor only, as mentioned, in growing children and adolescents, women, especially those who menstruate heavily, pregnant women, and people who have lost a lot of blood through surgery or accidents.

The other most common energy-sapping anemia is pernicious anemia, once fatal, but now reversible by means of a vitamin B-12 supplement. Vitamin B-12 in sublingual form (dissolvable under the tongue) literally races into the bloodstream, so, in most instances, vitamin B-12 shots are no longer necessary.

Iron is required for energy production, in addition to its all-important role in the oxygenation of red blood cells and in production of hemoglobin and myoglobin (the form of hemoglobin found in muscle). Extreme iron-deficiency is often the cause of anemia, along with deficiencies of vitamin B-6 and vitamin B-12.

Sufficient levels of the following are needed for proper absorption of iron: copper, manganese, molybdenum, vitamin A, the B-complex, and vitamin C.

Remember: don't take iron supplements when you have an infection.

Magnesium & Potassium.

A deficiency of two minerals, magnesium and potassium, can cause body- and morale-undermining fatigue. Most doctors know that magnesium sparks more chemical reactions than any other mineral. However, they often overlook the fact that even a marginal deficiency of magnesium can invite energy-sapping fatigue.

Magnesium.

Thanks to reading a certain study when I was first practicing medicine, I realized how important a substantial intake of magnesium is. (I usually ask my patients to take at least 800 mg for each 1,200 mg of calcium, and this works most of the time.)

The study was described in The Complete Book of Minerals for Health by Sharon Faelten. Two hundred men and women who tired easily were given a magnesium supplement. One hundred and ninety-eight patients reported a powerful upsurge of energy.

Mostly found in bones and muscles, the remaining magnesium helps us to digest proteins, to balance potassium and sodium, and to interact with calcium in the heart. Like creatine, magnesium is also a critical part of the ATP and energy equation.

Potassium.

Likewise, a lack of sufficient potassium can cause weakness, fatigue, and depression. Specifically, we need potassium for a properly functioning nervous system and a regular heart rhythm. According to Prescription for Nutritional Healing: "[Potassium] aids in muscle contraction and works with sodium to control the body's water balance."

This mineral is also critical to chemical reactions inside cells and helps in transmitting electrochemical signals, regulating the transport of nutrients through cell membranes. Potassium-deficiency -- in older people, especially -- leads to lethargy and weakness.

Herbs and more.

As with minerals, several herbs can often cope with ever-present fatigue. Energy-boosting herbs to consider adding to your plan include: Korean/Chinese ginseng (Panax ginseng) and North American ginseng (Panax quinquifolium); guarana, Afrikan kola nut (Cola acuminata), ma huang, or ephedra (Ephedra sinica) -- all of which contain caffeine and should be used carefully; ginkgo (Ginkgo biloba); and licorice (Glycyrrhiza uralensis), gotu kola (Centella asiatica), and schizandra (Schizandra chinensis), which balance the system.

For energy boosters on the go, check out the variety of nutrition bars available at your local health food store, and consider formulations in powder form that can be mixed into water, juice, or skim, soy, or rice milk.

L-carnitine supplementation

If you're thinking of taking supplements with L-carnitine, make sure that your diet, or supplements, also include sufficient levels of: lysine, methionine, niacin, vitamin B-6, vitamin C, and iron -- which are all required for our bodies to properly utilize carnitine for energy.

CoQ10: friend of carnitine & health

A close friend of carnitine in the body, according to a new book by James Balch, ., The Super-Antioxidants, CoQ10:

* generates energy to every cell of the body;

* helps with a variety of heart conditions, including congestive heart failure (CHF);

* reduces incidence of breast, prostate, and other cancers; and

* protects against cell damage caused by excess free radicals.

Benefits of NADH

The more NADH you have in your cells, and in your body:

* the better each cell can carry out its functions, including energy production;

* the longer our cells can survive;

* the better our DNA repair systems function, reducing our chances of developing diseases;

* the more protection your autoimmune system can provide;

* the better able are older people (who have reduced NADH levels) to maintain, or regain, health.

REFERENCES

Atkins, Robert C., . Dr. Atkins' Vita-Nutrient Solution. New York: Simon & Schuster, 1998.

Faelton, Sharon. The Complete Book of Minerals. Emmaus, Pa.: Rodale Press, 1981.

Geelhoed, Glenn, ., and Barilla, Jean. Natural Health Secrets From Around the World. New Canaan, Conn.: Keats Publishing, Inc., 1997.

Langer, Stephen, ., and Scheer, James F. How to Win at Weight Loss. Rochester, Vt.: Thorsons Publishers, 1987.

Leibowitz, Brian. Carnitine: The Vitamin BT Phenomenon. New York: Dell Publishing Co., 1984.

Lininger, Skye, . The Natural Pharmacy. Rocklin, Calif.: Prima Publishing, 1998.

Mitchell, Helen S., ., ., et al. Nutrition in Health and Disease, 16th edition. Philadelphia, Pa.: . Lippincott, 1976.

Mowrey, Daniel B., . Herbal Tonic Therapies. New Canaan, Conn.: Keats Publishing, Inc., 1993.

Paulson, . "Carnitine Deficiency-Induced Cardiomyopathy," Molecular Cell Biochemistry 180:33-41, 1998.

Rodale, . Encyclopedia for Healthful Living. Emmaus, Pa.: Rodale Books, 1960.

Rodale, . Health Seeker. Emmaus, Pa.: Rodale Books, 1968.

Stephen Langer, ., practices preventive/nutritional medicine in Berkeley, Calif. He's available for personal or telephone appointments at (510) 548-7384.