Fatigue is the number one complaint that brings people to the doctor’s office. Most people simply become sick & tired of feeling sick & tired and eventually give up and go to the doctor’s after battling their fatigue for months, maybe even years.

Why you fatigue more rapidly as you age

Within your muscles are mitochondria, which are to muscle cells and other cells what the piston and cylinders are to the gasoline engine. It is in the mitochondria that energy is extracted, just as the energy of gasoline is extracted in the piston and cylinders. This bodily process is almost heatless, but it produces free radicals of oxygen—a primary cause of aging. It is the concentration of free radicals in the mitochondria that contributes to a significant loss of endurance and strength in aged muscle. Consequently, older people fatigue more rapidly and have less strength.

One way to quantify age-related muscle changes is to conduct a noninvasive test (nuclear magnetic resonance spectroscopy) to quantify the phosphate-rich molecules in active tissue. These molecules are essential to the production of energy, and age related muscle has a tendency to have a decreased concentration, and—even more significantly—a slowdown in the replenishment of these molecules after exercise. Simply put, this can leave you feeling fatigued.

Creatine is Essential for Energy

One of these molecules is creatine phosphate, which is essential in all of the energy mechanisms in the muscle. It restores and produces levels of adenosine triphosphate, the body’s primary energy packet.

Creatine monohydrate taken by mouth enters the muscles where it may alter age-related muscle characteristics in two ways.

First, creatine monohydrate in the muscle attracts water, causing the muscle cells to swell. This swelling serves as a direct stimulant to the body to build muscle fiber size. Also creatine monohydrate can be converted into creatine phosphate, the energy-essential form of creatine.

Is Creatine for You?
I don't recommend creatine for high school athletes whose bodies are still developing. And creatine won't work if you don't—so if your most strenuous activity is channel surfing, save your money. However, if you're willing to push your body a little bit harder in order to stimulate muscle growth, creatine may be just the edge you're looking for.

How to Use Creatine Monohydrate
I can't suggest creatine monohydrate to everyone because it is often expensive. However, if you are experiencing the symptoms of age-related deterioration of muscle—you fatigue easily and feel a distinct lack of strength—I recommend taking one heaping teaspoon of creatine monohydrate twice daily for five days. Follow this with a maintenance dose of one teaspoon daily.

Potassium and Magnesium: How to have lasting endurance

I have known about one endurance agent for years, and it is used by many athletes. It is potassium and magnesium aspartate.

Potassium and magnesium aspartate can dramatically improve your physical endurance. As early as 1968, renowned physiologist Bjorn Ahlborg demonstrated that five grams given to six well-trained athletes in divided doses (one dose one hour before exercise) increased their endurance on a maxiumum exercise stress test by 50%. Imagine that! Most athletes strive for 5% or 10% improvement and are overjoyed if they achieve it.

Potassium and magnesium appears to increase the regeration of ATP, you body’s high energy packet, as well as facilitate the flow of electrolyte transfer across your muscle cell membrane.

I am so impressed with this supplement and the energy it provides that it has been part of my core nutritional supplement regimen for over a decade.

*More on potassium and magnesium

CoQ10: This heart-healthy nutrient restores youthful vitality

I believe coenzyme Q10 is absolutely essential for life. You’re hard-pressed to find a more powerful antioxidant and energy “spark” to cells throughout your body. You may already know it’s a heart-healthy nutrient that also promotes a healthy immune system, but it is so versatile and universally beneficial that it also helps restore youthful vitality.

Many of my patients don’t realize how energy-depleted their cells are until they start taking CoQ10. When CoQ10 is low, it’s like your body is working on only three cylinders, instead of four.

You do get some CoQ10 in the foods you eat (it’s particularly abundant in meat), but the average daily intake typically falls short of what your body needs to function at peak levels. Remember, CoQ10 is a potent antioxidant that gives support to your entire cardiovascular system and protects against free radicals. Plus it’s an outstanding natural energy producer that keeps your heart and body going strong. Most people feel a dramatic difference when they start taking it.

*More on coenzyme Q10