Fatigue Flashcards
What is fatigue?
Symptom of energy expenditure > energy intake
Persistent fatigue is a hallmark of can issue with cellular energy
What role do mitochondria play in fatigue?
Mitochondria generate 90% of energy, energy is not stored, constantly produced.
If cells are tired, body systems work inefficiently - slow immune system = risk of cancer
Mitochondria are highly susceptible to ageing, nutrient deficiencies, environmental toxins, oxidative damage and ROS - from their own cellular processes
When ALL cells are compromised = CF
What nutrients protect mitochondria from oxidative stress?
By optimising AOs: SOD (manganese), glutathione peroxidase (selenium), glutathione reductase (B3), catalase (iron), coenzyme Q10, vit E
What actions can support mitochondria?
Regulate blood sugar (hyperglycaemia = oxidative damage)
Reduce inflammation - anti-inflamm foods, GIT
Decrease toxins
Strength training = increase mitochondria numbers/function
What processes are involved in ATP production?
Glycolysis
Acetyl Co-A formation
Krebs cycle
ETC
B-oxidation of fats
Energy carriers
Name the nutrients involved in Glycolysis
Magnesium, B3
Name the nutrients involved in Acetyl-CoA production
B5, B1, ALA (cofactor for mito enzymes + AO, dose: 300-600mg)
Name the nutrients of the krebs cycle
Magnesium (as MALIC acid, transfer phosphate groups between ADP and ATP, dose 200-400mg/day), manganese, B1, 2, 3, iron
Name the nutrients in the ETC
CoQ10 (efficient intra-mitochondrial AO), dose 100-300mg/day solubilised, B2, iron, sulphur, copper
The nutrient for B-oxidation of fats
Carnitine (transport of long-chain FAs across mito membrane, dose: 400-2000mg/day)…. promoting phosphorylation - less quickly fatigued than in glycolysis
Which two vitamins are energy carriers?
B3 (NAD) and 2 (FAD), krebs and conversion of FAs, high dose.
