Energy and Fatigue: Causes, Cellular Energy Production & Natural Boosters

Fatigue is among the most frequent health issues in India. It is not like normal tiredness. It is a constant low energy level that doesn't always improve after time. If fatigue persists for six months or more and is deemed to be chronic fatigue.

About 28 percent of Indian adults suffer from B12 vitamin deficiencies, in particular people who are vegetarians and those with a history of chronic illness.
Over 90 percent of Indians drink coffee or tea every day as a quick fix for energy, however this doesn't address the root of the problem.

What is Fatigue?

Do you wake up exhausted and feel exhausted even without any work or heavy lifting, or have trouble keeping your motivation throughout the day? The constant fatigue, lethargy and lack of enthusiasm is fatigue.

In India the condition is usually associated with anemia, nutritional deficiency, thyroid imbalance and stress. It can also be caused by poor sleep, stress or a sedentary lifestyle. Fatigue reduces productivity, is a mood lowering issue, and can affect general health.

How Your Body Creates Energy

Energy is generated through Adenosine Triphosphate (adenosine triphosphate). Because ATP is not able to be stored in large quantities, the body constantly produces it through three energy methods:

1. Phosphagen-Creatine (PCr) System

• Provides short bursts of energy (sprinting or the lifting of heavy objects).

• Utilizes creatine phosphate, not oxygen or carbs.

• It is the most efficient at producing energy, but is depleted quickly, resulting in fast fatigue.

2. Glycolysis

• It can be used for 30 seconds up to 2 min (stair ascent, interval training).

• The enzyme breaks down glucose and glycogen.

• Produces the acid lactic when oxygen supply is restricted — causes muscle burn and fatigue.

3. Aerobic System

• It supports longer-lasting, steady activities (walking, yoga, or doing everyday chores).

• Utilizes oxygen in conjunction with carbohydrates as well as fats and proteins.

• Fat is the biggest reserve of energy, generating long-duration energy.

To function, these systems require micronutrients (B vitamins, CoQ10, magnesium, antioxidants) and macronutrients (carbs, fats, proteins). Deficiencies in these nutrients reduce energy production, which is why the CoQ10 supplement or other energy boosters supplement are useful when diet alone is not enough.

Common Causes of Fatigue in India

• Anemia (Iron, folate, B12 deficiencies): Very common among vegetarians and women.

• Nutrient gap: Low protein, magnesium, vitamin D, antioxidants or the absence of CoQ10. Absence of CoQ10 lowers the amount of energy.

• Hormonal imbalance: Thyroid disorders, PCOS, or stress-driven cortisol imbalance.

• Medical ailments: Diabetes, heart disease, infections, as well as autoimmune issues.

• Poor sleep: Stress, late-night screen use, sleep apnea.

• Hydration deficiency: Skipping water, extra coffee/tea, hot climate.

• Allergies to food: Gluten, dairy, or processed foods cause tiredness and inflammation.

• Diets high in sugar: Spikes energy but results in crash later.

• A lifestyle that is considered to be sedentary: Sitting for long periods of time — even moderate activity boosts energy levels by up to 65%.

• Exercise induced fatigue: Rare, but it is possible if recovery is not done properly.

How to Increase Energy Naturally

1. Health markers to check: Blood tests for hemoglobin, B12, iron, thyroid, vitamin D, sugar.

2. Be in shape: Try to get 150 plus minutes of exercise  per week. Yoga, walking or other light exercises boost endurance.

3. Make smart choices: Add protein (dal, paneer, eggs, fish) as well as leafy greens, seeds, nuts and whole grains. Cut out fried foods and excessive sugar.

4. Drink plenty of water: Drink water, buttermilk, coconut water, and herbal teas.

5. Reduce stress: Meditation, yoga and deep breathing help to lower cortisol levels.

6. Prioritize sleep time: 7 to 8 hours of uninterrupted sleep, decrease the amount of blue light in the night.

7. Supplements to support energy: If lifestyle changes aren't enough, talk to a physician. Supporting for nutrition with an energy booster such as CoQ10 is a good choice. CoQ10 supplement can help to restore cell energy levels and help reduce fatigue.

Key Takeaway

Fatigue isn't just "being tired." In India it's often indicative of deeper issues such as anemia, the thyroid's imbalance, poor diet or stress. However, the good news is that with the right treatment, by balancing nutrition, exercise, hydration, and sleep, as well as the appropriate supplements, it is possible to get energy restored naturally and sustainably.