Bad for energy: increase tone and health

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Bad for energy: increase tone and health

Section 1: Understanding of energy and its meaning

  1. What is energy at the cellular level:

    • Energy is the fundamental need of the body necessary to perform all biological processes, from muscle contraction to the synthesis of proteins and transmitting nerve impulses.
    • At the cellular level, energy is mainly from ATP (adenosine triphosphate), molecules, which serves as a “currency” of energy in a cell.
    • The ATP production process includes complex biochemical pathways, such as glycolis, the Krebs cycle (citric acid cycle) and oxidative phosphorylation occurring in mitochondria – “energy stations” of cells.
    • Violation of these processes can lead to a decrease in energy level and, as a result, to fatigue, weakness and a decrease in cognitive functions.
    • The lack of necessary nutrients, such as B vitamins, Coenzym Q10, iron and magnesium, can negatively affect the production of ATP.
    • Glycolis: splitting glucose to a pyruvate producing a small amount of ATP.
    • Crebsa cycle: Oxidation of Prujat for the production of NADH and FADH2, which are used in oxidative phosphorylation.
    • Oxidative phosphorylation: the use of NADH and FADH2 to create a proton gradient, which leads to the synthesis of a large amount of ATP.
    • Mitochondria, in addition to energy production, play an important role in cellular apoptosis (programmed cell death) and signal transmission.
    • Mitochondria dysfunction is associated with a number of diseases, including neurodegenerative diseases, cancer and aging.
    • Factors affecting the function of mitochondria: genetics, nutrition, toxins and oxidative stress.
    • Maintaining the health of mitochondria is the key to maintaining a high level of energy and overall health.
    • In addition to the ATP, other molecules, such as GTP (guanosine trifospate), also participate in the transmission of energy in the cell.
    • The regulation of energy metabolism is carried out by hormones such as insulin, glucagon and thyroid hormones.

  2. Physiological and psychological factors affecting the level of energy:

    • Physiological factors:
      • Nutrition: Insufficient calorie intake, a deficiency of vitamins and minerals, an unbalanced diet can lead to a deficiency of energy. Especially important are B vitamins, iron, magnesium, coenzyme Q10 and creatine.
      • Dream: The lack of sleep, the irregular sleep mode, sleep disturbance (for example, apnea) lead to the depletion of the body’s energy resources. During sleep, tissue restoration and the synthesis of hormones necessary for energy occurs.
      • Hormonal background: The imbalance of hormones, such as thyroid hormones (hypothyroidism), adrenal glands (adrenal gland fatigue), sex hormones (menopause), can significantly reduce energy level.
      • Chronic diseases: Diseases, such as diabetes, anemia, cardiovascular diseases, autoimmune diseases, can cause constant fatigue and energy reduction.
      • Physical activity: The lack of physical activity leads to a decrease in muscle mass and a deterioration in metabolism, which reduces the level of energy. Too intense training without sufficient rest can also lead to exhaustion.
      • Dehydration: Even a slight dehydration can lead to fatigue, headache and a decrease in concentration.
      • Age: With age, there is a natural decrease in energy metabolism and an increase in the risk of developing diseases that reduce energy.
    • Psychological factors:
      • Stress: Chronic stress leads to the constant activation of the sympathetic nervous system, which depletes the energy resources of the body.
      • Depression and anxiety: These disorders are often accompanied by fatigue, weakness and a decrease in motivation, which significantly reduces the level of energy.
      • Emotional burnout: A long -term impact of stressful factors at work or in personal life leads to emotional burnout, which is characterized by fatigue, cynicism and decrease in productivity.
      • Perfectionism: The desire for excellence can lead to overwork and depletion of energy resources.
      • Lack of motivation and goals: The lack of interest in life and motivation can lead to apathy and a decrease in energy.
      • Lack of social ties: Social isolation and loneliness can negatively affect mental health and reduce energy.
      • Negative thoughts and beliefs: Negative thinking and beliefs can aggravate fatigue and reduce energy.

  3. Symptoms of a lack of energy:

    • Physical symptoms:
      • Constant fatigue and weakness, even after rest.
      • Muscle weakness and pain.
      • Headaches.
      • Dizziness.
      • Sleep disorders (insomnia or drowsiness).
      • Decrease in appetite.
      • Weakening of immunity (frequent colds).
      • Slow healing of wounds.
      • Hair loss.
      • Dry skin.
    • Psychological symptoms:
      • Reducing concentration and attention.
      • Forgetfulness.
      • Irritability.
      • Apathy and lack of motivation.
      • Anxiety and depression.
      • Libido decrease.
      • Difficulties with decision -making.
      • A sense of overload and helplessness.
      • Negative thoughts.
      • Emotional instability.
    • Behavioral symptoms:
      • Reducing productivity at work or study.
      • Avoiding social contacts.
      • The need for more caffeine or other stimulants.
      • Printing.
      • Difficulties with the performance of everyday tasks.
      • Changing food habits (craving for sweet or unhealthy foods).
      • Reduction in physical activity.
      • Ignoring the needs for rest and relaxation.
    • It is important to note: Symptoms of a lack of energy can be a sign of various diseases, therefore, when they appear, it is necessary to consult a doctor for diagnosis and treatment.

Section 2: Bades to increase energy: review and mechanisms of action

  1. B vitamins B:

    • The role of group B vitamins in energy metabolism: B vitamins play a key role in energy metabolism, participating in the processes of converting food into energy. They are necessary for the functioning of enzymes involved in glycolis, the Crebs cycle and oxidative phosphorylation.
    • TIAMIN (B1): Participates in the metabolism of carbohydrates and fats. It is necessary for the normal operation of the nervous system. Deficiency can lead to fatigue, weakness and nervous disorders.
    • Riboflavin (b2): Participates in the redox reactions necessary for the production of energy. Deficiency can lead to fatigue, inflammation of the mucous membranes and skin problems.
    • Niacin (B3): Participates in the metabolism of carbohydrates, fats and proteins. It is necessary for the normal operation of the nervous system and the skin. Deficiency can lead to fatigue, weakness, dermatitis and diarrhea.
    • Pantotenic acid (B5): Participates in the synthesis of coenzyme A necessary for the metabolism of carbohydrates, fats and proteins. Deficiency can lead to fatigue, headache and sleep disturbances.
    • Pyridoxin (B6): Participates in amino acid metabolism and the synthesis of neurotransmitters. It is necessary for the normal operation of the nervous system and immunity. Deficiency can lead to fatigue, depression and nervous disorders.
    • Biotin (B7): Participates in the metabolism of carbohydrates, fats and proteins. It is necessary for the health of the skin, hair and nails. Deficiency can lead to fatigue, hair loss and skin problems.
    • Folic acid (B9): Participates in the synthesis of DNA and RNA. It is necessary for the normal growth and development of cells. Deficiency can lead to fatigue, anemia and nervous disorders.
    • Kobalamin (B12): Participates in the synthesis of DNA and RNA, as well as in the metabolism of fatty acids. It is necessary for the normal operation of the nervous system and hematopoiesis. Deficiency can lead to fatigue, anemia and nervous disorders. It is especially important for vegetarians and vegans, as it is mainly contained in animal products.
    • Forms of vitamins B and their digestibility: Different forms of vitamins B can have different bioavailability. For example, the methylated form of folic acid (5-mthf) and methylcobalamin (methylated form B12) are better absorbed than folic acid and cyanocobalamin.
    • Recommended dosages: Recommended dosages of B vitamins depend on age, gender, state of health and lifestyle. It is important to consult a doctor or nutritionist to determine the optimal dosage.
    • Advantages of taking a complex of B vitamins B: The reception of a complex of B vitamins can be more effective than taking individual vitamins, as they act synergically.
    • Side effects: B vitamins are usually tolerated, but in high doses can cause side effects, such as stomach disorder, nausea and diarrhea.

  2. Magnesium:

    • The role of magnesium in energy metabolism: Magnesium plays an important role in energy metabolism, participating in more than 300 enzymatic reactions, including those associated with the production of ATP. It is necessary for the functioning of mitochondria and energy transfer.
    • Magnesium action mechanisms:
      • Activation of enzymes: Magnesium activates the enzymes involved in glycolis, the Krebs cycle and oxidative phosphorylation.
      • ATP synthesis: Magnesium is necessary for the synthesis of ATP, the main energy molecule in the cell.
      • Glucose level regulation: Magnesium helps regulate the level of glucose in the blood, which is important to maintain a stable level of energy.
      • Muscle function support: Magnesium is necessary for the normal function of muscles, including contraction and relaxation. Magnesium deficiency can lead to muscle convulsions and fatigue.
      • Reducing stress: Magnesium helps to reduce stress, which can deplete the energy resources of the body. It is involved in the regulation of the nervous system and the production of hormones, such as serotonin.
    • Symptoms of magnesium deficiency: Fatigue, weakness, muscle cramps, headaches, insomnia, irritability, anxiety.
    • Forms of magnesium and their digestibility: Different forms of magnesium have different bioavailability.
      • Magnesium glycinate: It is well absorbed and gently affects the stomach.
      • Magnesium citrate: It is well absorbed and can have a laxative effect.
      • Magnesium oxide: It is poorly absorbed.
      • Magnesium chloride: It is well absorbed and can be used for transdermal use (through the skin).
      • Magnesium Taurat: It is well absorbed and can have a beneficial effect on the cardiovascular system.
    • Recommended dosages: The recommended daily dose of magnesium is 400-420 mg for men and 310-320 mg for women.
    • Products rich in magnesium: Dark green leafy vegetables, nuts, seeds, whole cereals, legumes.
    • Side effects: In high doses, magnesium can cause stomach disorder, diarrhea and nausea.
    • Interaction with drugs: Magnesium can interact with some drugs such as antibiotics and diuretics. It is necessary to consult a doctor before taking magnesium if you take any medicine.

  3. Iron:

    • The role of iron in energy metabolism: Iron is necessary for the transportation of oxygen in the body, which is the key to energy production. It is part of hemoglobin, protein that suffers oxygen in red blood cells, and myoglobin, protein that suffers oxygen in the muscles.
    • Iron action mechanisms:
      • Oxygen transport: Iron is necessary for the formation of hemoglobin, which transfers oxygen from lungs to tissues and organs where it is used for energy production.
      • Cell metabolism: Iron is involved in the work of enzymes necessary for cellular metabolism and ATP production.
      • Immune function: Iron is necessary for the normal operation of the immune system.
    • Symptoms of iron deficiency (anemia): Fatigue, weakness, pallor of the skin, headaches, dizziness, shortness of breath, rapid heartbeat, fragility of nails, hair loss.
    • Iron forms and their digestibility:
      • Hem iron: Contained in animal products (meat, poultry, fish). It is well absorbed.
      • Neghemian iron: Contained in plant products (leafy vegetables, legumes, nuts). It is absorbed worse than hemic iron.
    • Factors affecting the digestibility of iron:
      • Vitamin C: Improves the digestibility of a non -meter iron.
      • Calcium: It can reduce the digestibility of iron.
      • Tanins (tea, coffee): Reduce iron digestibility.
      • Fitat (whole cereals, legumes): Reduce iron digestibility.
    • Recommended dosages: The recommended daily dose of iron is 8 mg for men and 18 mg for women.
    • Ground products: Red meat, poultry, fish, liver, legumes, dark green leafy vegetables, dried fruits.
    • Side effects: Iron intake can cause side effects, such as constipation, nausea, stomach disorder and darkening of the stool.
    • It is important to note: Before taking iron, it is necessary to take a blood test to the level of iron and consult a doctor, since an excess of iron can be harmful to health.

  4. Coenzim Q10 (COQ10):

    • The role of COQ10 in energy metabolism: COQ10 is an important component of the electronic transport circuit in the mitochondria participating in the production of ATP. It is also a powerful antioxidant that protects the cells from damage to free radicals.
    • COQ10 action mechanisms:
      • Production ATP: COQ10 is involved in the transport of electrons in the electronic transport circuit, which is necessary for the production of ATP.
      • Antioxidant Protection: COQ10 neutralizes free radicals, protecting cells from oxidative stress.
      • Support for the cardiovascular system: COQ10 improves the function of the heart and blood vessels.
    • COQ10 deficiency symptoms: Fatigue, weakness, muscle pain, heart failure.
    • COQ10 factors that reduce the level: Age, taking statins (drugs to reduce cholesterol levels), some diseases (cardiovascular diseases, diabetes, neurodegenerative diseases).
    • Form CoQ10 and their dirtability:
      • Ubihinon: The most common form COQ10.
      • Ubihinol: The restored form COQ10, which is better absorbed.
    • Recommended dosages: The recommended COQ10 dosage is 100-300 mg per day.
    • Rich products COQ10: Meat, poultry, fish, nuts, seeds, vegetable oils.
    • Side effects: COQ10 is usually well tolerated, but in high doses can cause stomach disorder, nausea and diarrhea.
    • Interaction with drugs: COQ10 can interact with some drugs such as warfarin (anticoagulant). It is necessary to consult a doctor before taking COQ10 if you take any medicine.

  5. Creatine:

    • The role of creatine in energy metabolism: Creatine is a natural compound contained in the muscles and is used to produce energy during intense physical exertion. It increases the reserves of phosphocratin, which is used to quickly restore ATP.
    • Creatine action mechanisms:
      • Increase in phosphocratin reserves: Creatine increases the reserves of phosphocratin in the muscles, which allows you to quickly restore ATP during intense physical exertion.
      • Improving strength and endurance: Creatine improves strength and endurance during intense physical exertion.
      • Increase in muscle mass: Creatine helps to increase muscle mass.
    • Forms of creatine:
      • Creatine Monogidrate: The most studied and common form of creatine.
      • Creatine Hydrochloride (HCL): It dissolves better in water and can cause less side effects than creatine monohydrate.
      • Creatine Ethyl ether: It is not recommended, as it is poorly absorbed.
    • Recommended dosages:
      • Loading phase: 20 grams per day for 5-7 days.
      • Supporting dose: 3-5 grams per day.
    • Side effects: Creatine is usually well tolerated, but can cause water retention in the body and weight gain.
    • It is important to note: Creatine is not doping and is allowed for use by athletes.

  6. L-Carnitin:

    • The role of L-carnitine in energy metabolism: L-carnitine is an amino acid that plays an important role in the transport of fatty acids in mitochondria, where they are used to produce energy.
    • L-carnitine action mechanisms:
      • Fatty acid transport: L-carnitin tolerates fatty acids through the inner membrane of the mitochondria, where they are subjected to beta-oxidation and turn into energy.
      • Improvement of endurance: L-carnitine can improve endurance during physical exertion.
      • Reduced fatigue: L-carnitine can reduce fatigue and improve recovery after physical exertion.
    • L-carnitine forms:
      • L-Karnitin Tartrap: It is well absorbed and can improve recovery after physical exertion.
      • Acetyl-L-carnitine (Alcar): It penetrates better through a hematoencephalic barrier and can improve cognitive functions.
    • Recommended dosages: The recommended dosage of L-carnitine is 500-2000 mg per day.
    • Side effects: L-carnitine is usually well tolerated, but can cause stomach disorder, nausea and diarrhea.

  7. Adaptogens (ginseng, rhodiola pink, eleutherococcus):

    • What are adaptogens: Adaptogens are natural substances that help the body adapt to stress and increase its resistance to various adverse factors.
    • Adaptogens action mechanisms:
      • Hormonal background regulation: Adaptogens help regulate the level of stress hormones, such as cortisol.
      • Improving the function of the nervous system: Adaptogens improve the function of the nervous system and cognitive functions.
      • Support for the immune system: Adaptogens support the immune system.
      • Improving the energy level: Adaptogens increase the energy level and reduce fatigue.
    • Ginseng:
      • Action: Improves cognitive functions, increases the energy level, reduces fatigue, and supports the immune system.
      • Recommended dosages: 200-400 mg per day.
      • Side effects: Insomnia, nervousness, increased blood pressure.
    • Rodiola pink:
      • Action: Reduces fatigue, improves cognitive functions, increases stress resistance.
      • Recommended dosages: 200-600 mg per day.
      • Side effects: Insomnia, nervousness.
    • Eleutherococcus:
      • Action: Increases energy level, improves endurance, supports the immune system.
      • Recommended dosages: 100-200 mg per day.
      • Side effects: Insomnia, nervousness.
    • It is important to note: Adaptogens can interact with some drugs. It is necessary to consult a doctor before taking adaptogens if you take any medicine.

  8. Alpha-lipoic acid (ALA):

    • The role of ALA in energy metabolism: ALA is a powerful antioxidant that is involved in energy metabolism, helping to convert glucose into energy.
    • ALA action mechanisms:
      • Antioxidant Protection: ALA neutralizes free radicals, protecting the cells from oxidative stress.
      • Improving insulin sensitivity: ALA improves insulin sensitivity, which helps regulate the level of glucose in the blood.
      • Support for mitochondria function: ALA supports the function of mitochondria, improving energy production.
    • Recommended dosages: The recommended ALA dosage is 300-600 mg per day.
    • Side effects: ALA is usually well tolerated, but can cause stomach disorder, nausea and diarrhea.
    • Interaction with drugs: ALA can interact with some drugs such as drugs to reduce blood sugar. It is necessary to consult a doctor before taking ALA if you take any medicine.

  9. Tyrosine:

    • The role of tyrosine in energy metabolism: Tyrosine is an amino acid that is used to produce neurotransmitters, such as dopamine, norepinephrine and adrenaline, which play an important role in regulating mood, motivation and energy.
    • Tyrosin action mechanisms:
      • Synthesis neurotransmitted: Tyrosin is the predecessor of dopamine, norepinephrine and adrenaline.
      • Improving cognitive functions: Tyrosin can improve cognitive functions, especially in conditions of stress.
      • Reduced fatigue: Tyrosin can reduce fatigue and increase energy.
    • Recommended dosages: The recommended dosage of tyrosine is 500-2000 mg per day.
    • Side effects: Tyrosine is usually well tolerated, but can cause stomach disorder, nausea and headache.
    • Interaction with drugs: Tyrosin can interact with some drugs such as Mao inhibitors. It is necessary to consult a doctor before taking a tyrosine if you take any medicine.

Section 3: How to choose the right and use dietary supplements for energy

  1. Consultation with a doctor:

    • The need for consultation: Before you start taking any dietary supplement to increase energy, you need to consult a doctor. The doctor will be able to evaluate your state of health, determine the cause of fatigue and exclude the presence of serious diseases.
    • Individual needs: The doctor will help determine your individual needs for vitamins and minerals and choose the right dietary supplements.
    • Interaction with drugs: The doctor will take into account all the drugs that you take and eliminate the possibility of interaction between dietary supplements with drugs.
    • Safety: The doctor will help choose safe and effective dietary supplements and determine the optimal dosage.
    • Efficiency control: The doctor will be able to control the effectiveness of the intake of dietary supplements and adjust the dosage if necessary.
    • Especially important: Consultation with a doctor is especially important for people with chronic diseases, pregnant and lactating women, as well as for children and adolescents.

  2. The choice of quality products:

    • Certificate check: When choosing dietary supplements, pay attention to the availability of quality certificates such as GMP (good manufactoring practice).
    • Reliable manufacturers: Buy dietary supplements only from reliable manufacturers with a good reputation.
    • Product composition: Carefully study the composition of the product and make sure that it does not contain harmful additives and allergens.
    • Consumer reviews: Read consumer reviews about the product and manufacturer.
    • Independent research: Pay attention to the results of independent studies confirming the effectiveness and safety of the product.
    • Best before date: Check the expiration date of the product.
    • Package: The packaging should be sealed and protect the product from the effects of light and moisture.
    • Price: Too low price may indicate low product quality.

  3. Compliance with dosages and recommendations:

    • Dosage: Strictly follow the recommended dosage of dietary supplements. Do not exceed the dosage indicated on the packaging or recommended by the doctor.
    • Method of application: Follow the instructions for the use of dietary supplements.
    • Reception time: Some dietary supplements are best taken in the morning, others in the evening.
    • Meeting with food: Some dietary supplements are better absorbed when eating.
    • Course accepts: Follow the recommended course of admission of dietary supplements.
    • Breaks: Take breaks in the reception of dietary supplements to avoid getting used and reducing efficiency.
    • Record of the results: Keep a diary in which mark your sensations and changes in the level of energy after the start of receiving dietary supplements.

  4. A combination of dietary supplements with a healthy lifestyle:

    • Nutrition: A balanced diet, rich in vitamins, minerals and antioxidants, is the basis for maintaining a high level of energy. Use enough fruits, vegetables, whole cereals, proteins and healthy fats.
    • Dream: Provide yourself enough sleep (7-8 hours a day). Observe sleep mode, go to bed and get up at the same time.
    • Physical activity: Regular physical exercises improve blood circulation, increase energy level and reduce stress. Do with moderate physical activity of at least 150 minutes a week.
    • Stress management: Learn to manage stress with the help of relaxation, meditation, yoga or other methods.
    • Refusal of bad habits: Refuse smoking and alcohol abuse.
    • Regular medical examinations: Pass medical examinations regularly to identify and treat any diseases in a timely manner.
    • Sufficient amount of water: Drink enough water during the day (at least 1.5-2 liters).
    • Sunlight: Spend enough time in the fresh air and get enough sunlight.

  5. Monitoring and evaluation of the results:

    • Diary maintenance: Keep a diary in which you note your sensations, changes in the level of energy, mood and sleep after the start of receiving dietary supplements.
    • Evaluation of effectiveness: Regularly evaluate the effectiveness of dietary supplements. If you do not notice any improvements in a few weeks, consult a doctor.
    • Dosage correction: If you notice any side effects, immediately stop taking dietary supplements and consult your doctor. You may need to adjust the dosage or replace dietary supplements with another.
    • Duration of admission: Determine the optimal duration of dietary supplements. Some dietary supplements can be taken for a long time, others only in short courses.
    • Blood tests: If necessary, take blood tests to control the level of vitamins and minerals in the body.
    • Consultation with a doctor: Consult a doctor regularly to assess the effectiveness and safety of dietary supplements.

Section 4: Alternative approaches to increasing energy

  1. Food optimization:

    • Balanced diet: Use a balanced diet rich in nutrients, such as vitamins, minerals, proteins, fats and carbohydrates.
    • Regular meals: Eat regularly, not skipping meals. This will help maintain a stable blood sugar and avoid sharp fluctuations in energy.
    • Carbohydrates: Choose complex carbohydrates, such as whole cereals, vegetables and fruits, instead of simple carbohydrates, such as sweets and carbonated drinks.
    • Protein: Use a sufficient amount of protein to maintain muscle mass and energy level.
    • Healthy fats: Include healthy fats in your diet, such as olive oil, avocados, nuts and seeds.
    • Limiting caffeine and sugar: Limit the consumption of caffeine and sugar, as they can cause a short -term surge of energy, followed by a sharp decline.
    • Hydration: Drink enough water during the day to avoid dehydration, which can lead to fatigue.
    • Superfoods: Include superfuds in your diet, such as the berries of Coji, Spirulin, Chlorella and Chia seeds, which are rich in nutrients and antioxidants.
    • Energy increase products:

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