Fatigue is the number one complaint made to doctors, and it’s been that way for decades. The body is a complex system, and lack of energy can be caused by all kinds of things. It’s a symptom in many disease diagnoses. Low functioning thyroid and/or adrenal glands are a common source of fatigue. Chronic infections, allergies or an overworked liver can cause fatigue. Lack of sleep, lack of exercise, too little potassium (and too much sodium), systemic acidity and dehydration are all factors that can lead to fatigue. But, the fundamental causes of fatigue are our old friends, nutrient deficiency and toxins.

The two biggest obstacles to improving our national health status are Americans’ widely held, and erroneous, beliefs that 1) they are eating a “pretty good diet” that is giving them the nutrients they need, and 2) their health is relatively unaffected by toxins.

Nothing could be further from the truth. Government surveys continue to document the fact that just about every American is low in at least one essential nutrient, and most of us are deficient in several. Even if your diet is vastly superior to most, in 1998 the National Academy of Sciences warned that even a good diet with lots of fruits and vegetables can no longer supply all the nutrients you need to be healthy. Supplements today are a must, and they need to be high-quality supplements .

Meanwhile, scientists estimate that everyone alive today carries within their bodies at least 700 chemical contaminants. Doris J. Rapp, M.D., past president of the American Academy of Environmental Medicine, warned, “Everybody in this country needs to be detoxified because we’ve all become ‘toxic dumpsites.’” These toxins poison enzymes and interfere with our biochemistry, greatly affecting our health and energy.

Our national health is getting worse by the day, and widespread fatigue is one more indication of this sad fact. Fortunately, with the right knowledge, it’s possible to avoid or reverse your own personal “energy crisis.”

Where does energy come from, and what can get in the way?

Ultimately energy comes from the sun, but we get our energy by taking in food and oxygen, which little potatoshaped energy factories in our cells called mitochondria use to make the high-energy compound ATP (adenosine triphosphate). ATP is like Mother Nature’s gasoline. It’s what keeps YOU running. The amount of energy you have is dependent on your ability to make and then to utilize adequate amounts of ATP.

Unfortunately, the Standard American Diet does not supply all of the nutrients that are required to make the ATP we need to feel energetic. In addition, most of us are in toxic overload, and toxins interfere with ATP production and utilization.

Mitochondrial energy production is a multi-step process that requires the participation of every single vitamin and many minerals and enzymes. If even one of the needed nutrients is lacking, the whole process begins to break down. If ATP isn’t made effectively, free radicals are generated, and toxic metabolites like lactic acid build up. And YOU end up feeling that your get up and go has got up and went!

Another problem is that even when everything is working just as it should, mitochondrial energy production generates lots of free radicals. These free radicals can do oxidative damage to the mitochondria and impair their function. Unless continuously wellsupplied with antioxidants like vitamins A, C, D and E, and the minerals manganese, selenium and zinc, such damage occurs more and more over time, and energy production becomes weaker and weaker. This is, in fact, what usually happens. Then we attribute our declining energy to “age,” when the real problem comes from antioxidant deficiency.

To function properly, our mitochondrial membranes need to be composed of the right fats. To optimize function we need essential fatty acids and other good fats like olive oil (high in antioxidant compounds) and coconut oil (known for enhancing thyroid function and increasing energy). Transfats, too much saturated fat, and all the usual supermarket oils, on the other hand, will gum up the works.

Toxins like heavy metals, pesticides, tobacco smoke, and many other environmental chemicals – over 80,000 at last count – assault us daily and damage mitochondrial function in various ways. In a recent interview, Walter J. Crinnion, ND, one of the leading experts on environmental medicine and toxicology, claimed that “common environmental chemicals, the ones that studies have shown are in all of us, are very potent mitochondrial damaging agents.” Further, he stated that the damage toxins do to health are mediated by suppression of mitochondrial function. The classic symptom of toxic burden is fatigue.

What can be done to prevent and reverse mitochondrial damage?

To keep your mitochondria healthy, if you haven’t done so already, please read one of my books to learn how to address nutritional deficiency and toxicity. Be especially mindful of getting plenty of antioxidants, and a good quantity of B vitamins, magnesium and potassium in your diet and supplement program.

If you are already experiencing energy problems, several supplements have been shown to help and even to reverse the effects of mitochondrial damage. Coenzyme Q10 (CoQ10) plays a critical role in mitochondrial energy production – energy cannot be made without it. It’s also a powerful antioxidant and teams up with Vitamin E to protect mitochondria from oxidative stress. Although our bodies synthesize CoQ10, as we age, we make less and less, while factors like stress, toxicity, hormone imbalance, medications, nutrient deficiencies and illness deplete it further. 

Acetyl-L-carnitine is another energybooster you won’t find me going without. Carnitine is responsible for moving fatty acids into the mitochondria so they can be used to make ATP. It also mops up potentially harmful metabolites caused by faulty mitochondrial chemistry and takes them to the kidneys for excretion.

All of the B vitamins are important to mitochondrial energy production, but the ones most likely to need extra supplementation are B12 and Folate, since deficiencies in both are common. B12 injections have been given to boost energy since the 1950s; they seem to improve energy, mood, and overall well-being even when B12 levels have been “normal.” Vitamin requirements can vary considerably from individual to individual, and some people need substantially more vitamin B12 to meet their energy needs. 

Even a minor shortage in iron can have a dramatic impact on your energy. Before taking iron, however, get tested; too much iron causes harmful oxidation. If you’re a menstruating woman, or have taken NSAIDS (which can cause silent internal bleeding), you may be deficient in iron.

Other supplements shown to protect mitochondria from oxidative damage include N-acetyl-cysteine and alpha lipoic acid, carnosine, resveratrol DMAE, green and white tea and ginkgo biloba.

If you’ve ever wondered why your green drink in the morning is a better energizer than coffee, a recent Swedish study may offer an explanation. The Swedish scientists discovered that inorganic nitrate found in vegetables like spinach, chard, lettuce and beets produced a significant improvement in mitochondrial efficiency. The mitochondria consumed less oxygen and produced more ATP per molecule of oxygen consumed. One more reason to eat your green leafies!

And here’s one more reason for cutting out sugar and keeping carbohydrate consumption moderate: glycation – a damaging process in which sugar molecules get “glued” to proteins when there is too much sugar in blood – is another cause for mitochondrial deterioration. Finally, high-intensity interval training both encourages your cells to produce more mitochondria and improves their function.

Get to the Root of the Problem

Although it’s a common experience these days, you’re not supposed to feel tired all the time! Caffeine and other stimulants are an immediate fix, but what they’re doing long term is exhausting your adrenals. Fatigue indicates that something is wrong, and often it precedes and leads up to a diagnosable disease down the road. If the suggestions above don’t alleviate your fatigue, although it may take some detective work, it’s worthwhile get to the root of any fatigue problem. The reward is being able to feel like you should – vigorous and vital!