Energy Isn’t Willpower — It’s Physiology
Why Mineral Balance and Stress Response Matter
By the UWM editors
If your energy is inconsistent — crashing in the afternoon, spiking after sugar or caffeine, leaving you wired but tired at night — it’s not just “motivation” or “sleep hygiene” that’s needed. It’s metabolic and physiological support.
True energy isn’t about forcing more adrenaline; it’s about giving the body what it actually needs. According to research, two key pieces of this puzzle are mineral balance and stress response regulation.
Mineral Balance: Under-Recognized, Under-Appreciated
Minerals like magnesium, potassium, sodium, and various trace elements are fundamental to every cell’s ability to generate and regulate energy. They are:
Co-factors in metabolic pathways that produce ATP (the body’s energy currency)
Crucial for nerve conduction and muscle function
Integral to hormone signalling and stress adaptation mechanisms
But modern stress and lifestyle factors often deplete these minerals faster than diet alone can replenish them.
For example, magnesium is both depleted by stress and necessary for normal stress regulation, creating a feedback loop where stress begets more stress symptoms if magnesium is low. One comprehensive review describes this as a “vicious circle” between magnesium deficiency and stress biology.
Research also highlights how macro minerals can influence the hypothalamic-pituitary-adrenal (HPA) axis — the body’s central stress regulation system — and potentially support calmer responses to daily stressors.
The takeaway: when minerals are low, your body borrows energy via stress hormone activation rather than producing stable metabolic energy.
Adaptogens: Modulating Stress, Not Masking It
Adaptogenic herbs are often discussed in wellness circles, but there’s emerging clinical research supporting their role in how the body “responds” to stress, which can indirectly affect perceived energy levels.
Ashwagandha (Withania somnifera) is among the most studied adaptogens. Clinical trials and systematic reviews indicate that ashwagandha supplementation over several weeks can:
Reduce perceived stress scores in adults under psychological stress
Lower cortisol levels, a primary stress hormone
Improve measures of sleep quality, focus, and well-being in some populations
A systematic review found that ashwagandha’s effects on stress and mental performance may be linked to its influence on the HPA axis and neuronal signalling pathways.
It’s important to be clear: adaptogens don’t “create energy” the way caffeine does. What they may do is help the body stay more resilient to stress over time, so that energy systems operate from a place of balance rather than constant reactivity.
What Science Says About Energy and Fatigue
Clinical research on adaptogens like ashwagandha and rhodiola suggests potential anti-fatigue benefits that aren’t simply stimulation:
Some trials show reductions in self-reported fatigue and better performance on cognitive and reaction time tasks after several weeks of supplementation.
Rhodiola trials have shown improvements in symptoms of stress-related fatigue in controlled settings.
It’s worth noting that while findings are promising, larger, more standardized studies are still needed to draw firm conclusions. But the direction of current evidence supports the idea that stress regulation is part of the energy equation — not separate from it.
Why Modern “Fatigue” Often Isn’t Just Sleep-Related
There’s a misconception that being tired simply means you need more sleep or rest. But the quality of your energy depends on:
Mineral status
Nervous system balance
Hormonal and metabolic signalling
Nutrient adequacy
When minerals are low and stress responses are upregulated, the body may rely more on adrenaline and cortisol — quick-fix hormones that feel like energy in the moment but lead to instability over time.
This is why people can feel both wired and exhausted at the same time.
Nourishment Over Stimulation
When we think about energy in functional terms, it helps to reframe:
Energy isn’t something you borrow from stress hormones
Energy is something your cells produce when they have the right inputs
That means:
Eat for mineral density: whole foods, mineral-rich broths, leafy greens, quality sea salt (where appropriate), legumes, nuts, seeds, and trace mineral sources.
Support stress adaptation gently: herbs like ashwagandha and rhodiola are not stimulants — but they may support the body’s capacity to maintain balance over weeks of regular use.
Balance blood sugar: protein, healthy fats, and fiber turn rapid glucose shifts into steady fuel.
Hydrate with electrolytes: water without electrolytes is incomplete; minerals help maintain nerve and muscle signaling.
FINAL thoughtS
If your system is running on adrenaline, it’s not lazy — it’s adaptive. It’s responding to what it perceives as demand: stress, depleted nutrients, and quick fuels (like caffeine or sugar). True energy is quieter: it steadies your focus, reduces crashes, and lets you feel present rather than on edge.
This week, let your body teach you what it needs — not what you think it should tolerate.