As January unfolds, many of us are determined to sustain the positive momentum we’ve built for the year ahead. Whether it’s about maintaining fitness goals, staying active, or simply managing everyday energy levels, understanding how to fuel our bodies effectively is key.
For many, the first instinct when feeling low on energy is to reach for a cup of coffee. But while caffeine provides a temporary boost, true, sustained energy happens at a much deeper level—within our cells. This week, we’re exploring the science of cellular energy and how nutrients like CoQ10 and L-Carnitine support the body’s natural ability to produce lasting vitality.
And for those of you who love your daily coffee, you might be surprised to learn that when you drink it could have a significant impact on your health. We’ll share some intriguing research on this at the end of the newsletter.
Cellular Energy 101: How Your Body Fuels Itself
Inside every cell in your body are mitochondria, tiny power plants that generate the energy needed to move, think, and thrive. They convert the food we eat into ATP (adenosine triphosphate)—the body’s usable form of energy. However, to do this efficiently, mitochondria rely on key nutrients like CoQ10 and L-carnitine to keep the process running smoothly.
CoQ10: The Energy Antioxidant
CoQ10 (Coenzyme Q10) is essential for energy production within mitochondria, but it’s also a potent antioxidant, protecting cells from oxidative damage caused by stress, exercise, and ageing. While our bodies naturally produce CoQ10, levels begin declining as early as our 40s, which can impact energy metabolism.
Dietary sources of CoQ10 include fatty fish (like salmon and mackerel), organ meats (such as liver and heart), nuts, and seeds, though it can be challenging to obtain optimal amounts from food alone. Research shows that CoQ10 supplementation can help reduce fatigue and improve physical performance, especially in those with naturally lower levels due to ageing or high energy demands.
A meta-analysis published in the Journal of Clinical Medicine found that CoQ10 significantly improved endurance and reduced exercise-induced fatigue—making it a must-have for anyone looking to maintain stamina and resilience.
L-Carnitine’s Role in Fat Metabolism
L-carnitine plays a critical role in converting fat into energy, helping transport long-chain fatty acids into mitochondria, where they can be burned for fuel. Without enough L-carnitine, the body struggles to efficiently use fat for energy.
While the body can produce L-carnitine in small amounts, dietary sources are essential to maintaining optimal levels. Red meat, poultry, fish, and dairy products are among the richest sources, while plant-based foods contain only trace amounts. This is why supplementation may be particularly beneficial for vegetarians, vegans, or those looking to optimise fat metabolism and endurance.
Studies suggest that L-carnitine supplementation can improve exercise performance, reduce muscle soreness, and accelerate recovery, making it particularly beneficial for endurance athletes and those looking to support their energy levels naturally.
The Synergy of CoQ10 and L-Carnitine
While both CoQ10 and L-carnitine are powerful on their own, their combined effects are even greater. Together, they:
- Boost mitochondrial efficiency
- Reduce oxidative stress
- Enhance physical performance and recovery
This dynamic duo isn’t just for athletes—it’s ideal for anyone looking to maintain steady energy throughout the day without relying on stimulants.
Energise Your Year Ahead
By understanding how your body generates energy, you can make smarter choices about how to fuel it. Whether through diet, lifestyle changes, or targeted supplementation like CoQ10 and L-Carnitine, you can support your body’s natural energy production and maintain momentum.
And if you’re looking to take your energy and performance to the next level, don’t miss the National Running Show at the NEC in Birmingham, UK, on the 25th and 26th of January. Stop by the Good Health Naturally stand to discover how these nutrients can enhance your performance and recovery.
And Finally…
Speaking of energy, did you know that when you drink your coffee might matter just as much as how much you drink?
A fascinating new study published in the European Heart Journal analysed data from over 40,000 U.S. adults and found that drinking coffee primarily in the morning was linked to a 16% lower risk of death from any cause and a 31% lower risk of cardiovascular-related death compared to non-coffee drinkers.
The catch? These benefits weren’t seen in those who drank coffee throughout the day. Researchers believe that consuming coffee later in the day may interfere with circadian rhythms and melatonin production, potentially affecting cardiovascular health. This highlights that timing—not just quantity—can make a difference when it comes to your daily cup of coffee.
So, if you’re someone who enjoys a late-afternoon pick-me-up, it might be worth considering switching your coffee habit to the morning for potential long-term benefits!
