Instead of Relying on Caffeine
By Jamie Bussin, featuring Dr. Ludo Brunel
We’ve all reached for the coffee or energy drink when we need a burst of energy. Rather than consuming caffeine laden drinks, naturopath Dr. Ludo Brunel explains how to nourish your brain naturally. We discussed the details in Episode #456 of The Tonic Talk Show/Podcast. This article is a summary of our discussion.
Does Caffeine Actually Give You Energy?
The caffeine in those drinks blocks adenosine receptors, reducing perceived sleep pressure and increasing alertness. But caffeine doesn’t create energy, it just masks fatigue. Feeling more stimulated and supporting actual production of energy inside a brain cell are two very different things.
According to Dr. Brunel, our cells produce usable energy in the form of ATP, and much of that process happens in the mitochondria. The mitochondria takes nutrients from the food we eat and helps to convert them into a form of energy the cell can actually use. The brain requires a tremendous amount of energy to maintain electrical signaling, neurotransmission, and all of the processes involved in thinking, memory, attention.
So while caffeine can be useful, the problem is when we repeatedly use stimulation to override a system that is tired because it hasn’t had enough sleep, adequate nutrition, or recovery.
When the caffeine wears off, the underlying reason you were tired is still there.
Are “Clean Energy” Drinks Actually Better for You?
There are products marketed as “clean energy” or healthier alternatives because they’re sugar free or use natural caffeine and contain things like B vitamins, electrolytes, herbs, or even nootropics. But are those actually better?
A product that has very little or no added sugar is an improvement over traditional energy drinks. It is a meaningful difference. But sugar-free doesn’t mean stimulant free.
You still have to consider the stimulant. Dr. Brunel says, “Natural caffeine is still caffeine, whether it comes from coffee, tea, or other sources. Your nervous system still responds to that caffeine.”
Some caffeinated energy drinks can contain 200 to 400 milligrams of caffeine in a single serving. Health Canada recommends that healthy adults stay below 400 milligrams of caffeine from all sources over the entire day. It can add up pretty quickly if you’re having multiple energy drinks a day.
Adding B vitamins, electrolytes, amino acids, botanical ingredients doesn’t cancel that stimulant effect of the caffeine. Although B vitamins are important for normal energy metabolism, they don’t provide a sudden burst of cellular energy simply because they’re included in an energy drink.
Why is Caffeine Problematic?
According to Dr. Brunel, higher caffeine intake can cause symptoms such as: nervousness, irritability, headaches, and can affect your sleep. Energy drink studies have reported temporary increases in blood pressure, heart rate in some patients.
Most problematically, caffeine stays in our system for hours, so someone may use an energy drink at three or four in the afternoon to compensate for their fatigue, but then they’ll end up sleeping more poorly at night. They wake up tired the next morning. It is a vicious cycle where more caffeine is consumed to compensate for poor sleep and fatigue. “You’ve created a cycle where the thing being used to solve the fatigue problem is actually contributing to the next day’s fatigue.”
What Should You Do If You’re Tired and Can’t Concentrate?
So if caffeine should be avoided as an energy boost, what are the alternatives? The good news is that there are lifestyle choices you can make to keep your energy levels up. Dr. Brunel recommends the following, in order of most to least important:
- Sleep
- Nutrition
- Physical activity
- Supplements to fill nutritional gaps
- Targeted supplementation when appropriate
How Do You “Feed Your Brain”?
Proper nutrition is a key factor to sufficient energy means eating a variety of whole foods. Foremost is ensuring that you’re consuming enough protein. Also important is healthy fats, fiber-rich foods such as fruits and vegetables.
Dr. Brunel specifically recommends getting omega-3 fatty acids, especially the DHA, that’s found in fish oil. “They’re structural components of brain cell membranes, and so foods like fatty fish have an important place in a healthy brain diet.”
Medium chain triglycerides can be rapidly converted into ketones, which the brain can use as an alternative source of fuel.
Also consider the nature of your sugar consumption. The brain uses glucose, which is a type of sugar. So carbohydrates, which convert to sugar, aren’t inherently bad. However, constantly relying on refined sugar for quick energy can create very different energy patterns than eating balanced meals with protein, healthy fats, fiber, and vegetables.
The goal is steady nourishment rather than repeated quick hits.
Which Supplements May Support Mental Energy and Focus?
Try as we might, we don’t always eat a balanced diet of whole foods sufficient to provide necessary energy. In the right circumstances, for the correct purposes, supplements can fill the void and give you a specific type of boost.
- Rhodiola: for mental fatigue and focus associated with stress for same day effects.
- Panax Ginseng: Can enhance aspects of cognitive performance.
- Bacopa: Can help with memory and recall over the longer-term with regular use
- Omega-3: A foundational supplement rather than a stimulant, it supports brain cell membranes.
- Vitamin B 12: Can fill a nutritional gap when taken as needed.
Caffeine vs. Brain Nourishment: What’s the Difference?
To be clear, sometimes you’ll want a caffeine driven stimulation boost. But understand the difference between that and brain nourishment.
Caffeine Stimulation
- Reduces perception of tiredness
- Blocks Adenosine signalling
- Can increase alertness
- Temporary Effect
- Can interfere with sleep
Brain Nourishment
- Supports underlying nutritional needs
- Provides nutrients necessary for cellular metabolism
- Supports sustained energy demands
- Foundation for longer-term health
- Sleep is in itself foundational
Brain Exercises and Breaks
I find that doing puzzles and brain exercises stimulates my energy. Regular breaks during the day can help maintain focus and cognitive awareness, according to Ludo, who also notes potential benefits for short- and long-term memory.
How Can You Improve Brain Energy Without Relying on Caffeine?
Start by nourishing the brain before trying to stimulate it. Protect your sleep, move regularly, eat balanced meals containing protein, vegetables, fibre and healthy fats, and avoid relying on sugar and caffeine as your primary sources of energy. Supplements may help fill nutritional gaps or provide targeted support, but they shouldn’t replace the foundation of sleep, movement and good nutrition.
The goal isn’t to never stimulate the brain. It’s to make sure stimulation isn’t replacing nourishment.
