Vitamins for Energy

Lack of basic nutrients and vitamins for energy in the diet is one of the reasons for feeling constantly tired, sluggish and exhausted. Not getting enough rest and sleep are also reasons for low energy. Eating too much high glycemic index foods such as corn flakes, white bread, white rice, glucose and maltose is another cause of lack of energy. Certain conditions such as hypothyroidism or low thyroid and adrenal problems can also lead to lack of stamina. Aging and alcohol affect the body's ability to absorb certain vitamins which may lead to fatigue.

Some of the ways to boost energy is to make lifestyle changes such as being more active, reduce stress level and eat balanced diet with the right combination of carbohydrates, fats and protein to get the essential nutrients and to improve metabolism. Drinking lots of water is essential to keep hydrated and to prevent low energy and fatigue.

List of Vitamins for Energy

All the B vitamins are involved in energy production. But specific B vitamins may improve energy metabolism in the body. If you were to check the ingredients in most energy drinks, you'll find that they are enriched with vitamin B1 or thiamine, vitamin B2 or riboflavin, vitamin B3 or niacin and vitamin B6 or pyridoxine.

Vitamin B1 is necessary for metabolic processes and it converts blood sugar into energy. It helps in supporting adrenal function and the nervous system. Foods high in vitamin B1 include beans, beef, brewer's yeast, lentils, oatmeal, milk, nuts and whole grain breads.

Vitamin B2 consists of two enzymes and one of these enzymes support the metabolism of carbohydrates, fats and protein for cellular energy production. One of the symptoms of riboflavin deficiency includes feeling weak and tired. Alcoholics, people who suffer chronic illness and the elderly are likely to have low energy because of inadequate vitamin B2 level. Natural sources of vitamin B2 include cooked soybeans, lean beef, calf's liver, goat's milk and raw Crimini mushrooms.

Eating foods such as almonds, beef liver, chicken breast, salmon, peanuts tuna and button mushrooms will provide you with vitamin B3. Niacin works with vitamin B1 and riboflavin to convert carbohydrates into glucose and it is an essential vitamin to metabolize carbohydrate and protein.

Low energy which can lead to emotional problems, irritability and sexual problems are some of the symptoms of vitamin B12 deficiency. Natural sources of vitamin B12 include eggs, fish, cheese and shellfish. Vitamin B12 is also necessary for the formation of blood cells and benefits the nervous system.

Other B vitamins such as folate or vitamin B9 are equally important because they work together to aid in metabolism. So it is best to take vitamin B complex as a supplement to help you feel energized especially if you don't eat enough or a variety of healthy foods. The additional benefits of getting adequate B vitamins besides preventing lethargy include fighting stress, preventing mental confusion and promoting red blood cells production. Another option is to take multivitamin daily to supplement your diet.

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