Where does our energy come from?

As many people know, energy production in the human body comes from the food we eat, and more specifically from macronutrients (7). Macronutrients, including carbohydrates (sugars), proteins and lipids (fats), are digested throughout the digestive tract to produce nutrients. These are then transported through the bloodstream to all cells, where THE energy molecule, ATP (adenosine triphosphate), is produced (7). It's the little "factories" called mitochondria, present in every cell of the body, which are responsible for producing ATP via a complex process involving numerous chemical reactions (7).

One of the best ways to stabilize energy levels throughout the day is to spread macronutrients evenly and choose the right fuel. This means focusing on complex (slow) carbohydrates rich in fiber, as well as proteins. These two macronutrients "slow down" digestion and help keep blood sugar levels stable over time (6). This helps to regulate energy and avoid the notorious "energy crash" experienced after certain meals.

Microbiota: involved in digestion and energy production

We already know that the microbiota has several roles to play in digestion. It is involved in the digestion (of fibers and carbohydrates) and absorption of nutrients (magnesium, iron, calcium, phosphorus), as well as in the synthesis of nutrients such as vitamin K and certain essential amino acids (1) (3) (5). More specifically, intestinal bacteria are involved in the production of certain B-complex vitamins (a grouping of different B vitamins including B9 and B12), necessary for energy production (3). What's more, the microbiota plays an essential role in the synthesis of several neurotransmitters (chemical molecules that ensure the transmission of messages from one neuron to another) such as dopamine (happiness hormone) and serotonin (well-being hormone), involved in overall energy (1) (2) (4).

On the other hand, a disturbed microbiota (often referred to as dysbiosis) can alter the regulation of energy and digestion, in addition to promoting pro-inflammatory mechanisms (2) (5) (8). For example, in subjects with irritable bowel syndrome (often called irritable bowel syndrome), dysbiosis is present and seems to be involved in the gastrointestinal symptoms present (e.g. gas, bloating, diarrhea, constipation) (2) (3) (5). These symptoms can also cause stress and affect sleep, creating a vicious circle! You want to put an end to this vicious cycle of symptoms, make an appointment with a team dietitian-nutritionist.

To find out more about nutritional recommendations for optimizing microbiota health, see the blog Diet and intestinal microbiota: what you need to know! 

Food choices affect daily digestion and energy! By making small changes within your dietary balance, you'll see the digestive benefits, and your gut bacteria will thank you! This guide could also help you change some of your lifestyle habits!

References

(1) Devi and Narayanan (2019) A Review on Neuronutrition. Asian Journal of Dairy and Food Research (38):128-133. https://pubmed.ncbi.nlm.nih.gov/36232548/ https://arccarticles.s3.amazonaws.com/webArticle/Final-attachment-published-DR-1454.pdf 
(2) Distrutti et al. (2016) Gut microbiota role in irritable bowel syndrome: New therapeutic strategies. World J Gastroenterol Feb 21;22( 7 ):2219-41. https://pubmed.ncbi.nlm.nih.gov/26900286/ 
(3) Gomaa (2020) Human gut microbiota/microbiome in health and diseases: a review. Antonie Van Leeuwenhoek. Dec;113(12):2019-2040. https://pubmed.ncbi.nlm.nih.gov/33136284/ 
(4) Goralczyk-Binkowska et al (2022) The Microbiota-Gut-Brain Axis in Psychiatric Disorders. Int J Mol Sci Sep 24;23(19):11245. https://pubmed.ncbi.nlm.nih.gov/36232548/ 
(5) Lloyd-Price et al (2016) The healthy human microbiome. Genome Med Apr 27;8( 1 ):51. https://pubmed.ncbi.nlm.nih.gov/27122046/ 
(6) Health Canada (2010). Definition and energy value of dietary fibre [On line]. http://www.hc-sc.gc.ca/fn-an/consult/fibre-fibres/consul-fibre-fibres-fra.php#a41 
(7) Tortora and Derrickson (2007) Principles of Anatomy and Physiology. 2nd edition.
(8) Valdes et al. (2018) Role of the gut microbiota in nutrition and health. BMJ Jun 13;361:k2179. https://pubmed.ncbi.nlm.nih.gov/29899036/