The Nutrient Combination that Boosts Women’s Energy Levels

Everyone I talk to these days seems to be complaining of low energy or exhaustion. And, considering the colder weather and dreary days in many places right now it really isn’t a surprise. What’s a weary person to do? Well according to recent study, scientists found that a particular nutrient cocktail had the power to rev energy and boost aerobic capacity in women. It’s not that the blend won’t work for men too, but the researchers didn’t assess the results for men—sorry guys!

Recent research published in the Journal of the International Society of Sports Nutrition found that a combination of carnitine, phosphatidylserine (PS), iron, zinc and copper boosted energy levels in women, particularly their aerobic exercise capacity.

The researchers divided test subjects into groups that took the nutrient combination above and the other group was given a generic mineral complex for one month. They were tested with a 3-mile run and 25 minutes on a stationary bike ride and a 90-step step test. The study participants were tested before and after taking the nutrient supplement for one month. They found that the specific nutrient combination reduced the amount of time to complete the 3-mile distance, increased the distance completed in 25 minutes of stationary bike riding and increased the number of steps people were able to complete, suggesting an improvement in energy.

So, what makes these nutrients so special when it comes to boosting energy levels? Well, first if you have any nutrient deficiency your body will not operate optimally, so replenishing the nutrients for which you have deficiencies will help restore energy.

The cells in your body have important power centers called mitochondria. They help ensure that your body has adequate energy for all its functions. The nutrients phosphatidylserine (PS) and carnitine rejuvenate the mitochondria. Minerals like iron is necessary for healthy blood cells, which fuel every tissue and organ in your body. Zinc is needed as a co-factor for hundreds of cellular and biochemical functions. The mineral copper is required to synthesize adenosine triphosphate (ATP) which is the body’s main source of cellular energy.

The study dose was: 36 milligrams (mg) of iron, 15 mg of zinc, 2 mg of copper, 2 grams of carnitine and 400 mg of phosphatidylserine. Consult a qualified nutritionist prior to adding these nutrients to your daily regime. Keep in mind that if you’re at risk of heart disease you’ll want to get your iron levels tested prior to supplementing with the mineral, as excessive levels can aggravate the condition. Additionally, if you have heart disease or high cholesterol levels you’ll want to consult a knowledgeable nutritionist before supplementing with carnitine as it may increase cholesterol levels in susceptible individuals.

While the study didn’t specifically explore coenzyme Q10 (CoQ10) or the B-complex vitamins, these nutrients are also beneficial to rev up your energy levels. I mentioned CoQ10 earlier but the B-complex vitamins are specifically known as the energy vitamins because they play such a significant role in boosting cellular and overall energy. Actually, they function as coenzymes to ensure that countless biochemical processes can be properly completed in the body. In other words, without them, many biochemical processes linked to brain power, hormones, or overall energy simply couldn’t happen properly. Because they are water soluble nutrients, they must be replenished every day or you’ll risk a deficiency in them. A typical dose for these nutrients is 100 mg of CoQ10 daily and 50 to 100 mg B-complex (some of these nutrients will be 50 to 100 micrograms as they are measured in mcg, rather than mg).

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Dr. Michelle Schoffro Cook, PhD, DNM is the publisher of the free e-news World’s Healthiest News, the Cultured Cook, president of ScentsationalWellness, and an international best-selling and 20-time published book author whose works include: The Cultured Cook: Delicious Fermented Foods with Probiotics to Knock Out Inflammation, Boost Gut Health, Lose Weight & Extend Your Life.


Marie W
Marie W7 months ago

Thank you.

Clare O
Clare Oabout a year ago

CoQ10 is good and not all of us run 3K a day - bad for your knees

Tanya W
Tanya Wabout a year ago


Tanya W
Tanya Wabout a year ago

Thank you for sharing

Danuta W
Danuta Wabout a year ago

Interesting article

heather g
heather gabout a year ago

Would love to try it, especially now in winter.

Ramesh B
Ramesh Babout a year ago

Thank you for sharing info

Mia G
Past Member about a year ago

thank you

Trish K
Trish Kabout a year ago

Listen to your body talk

Leo C
Leo Cabout a year ago

Thank you for posting!