Feeling tired and lacking energy? You may be deficient in certain vitamins and minerals. The right vitamins can help you combat fatigue and increase your energy levels. Here are the five best vitamins for energy and tiredness: Vitamin B1 (thiamine), Vitamin B6 (pyridoxine), Vitamin B12, Iron, and Coenzyme Q10 (CoQ). Vitamin B1, also known as thiamine, is essential for the body's metabolic process.
It helps maintain blood and nerve cells, produces DNA, supports brain function, and helps the body convert food into energy. Vitamin B1 is found in many animal proteins such as sardines, beef, tuna, and salmon. Some people, including adults over 50, may not be able to absorb vitamin B1 from food. Therefore, vitamin supplements are a great way to receive this nutrient.
Vitamin B6, or pyridoxine, is another important vitamin for energy production. It helps the body break down proteins into amino acids that can be used to create energy. Vitamin B6 is found in foods such as poultry, fish, potatoes, and bananas. Vitamin B12 is essential for the body's metabolic process.
This vitamin maintains blood and nerve cells, produces DNA, supports brain function, and helps the body convert food into energy. Vitamin B12 is a natural vitamin found in many animal proteins such as sardines, beef, tuna and salmon. Some people, including adults over 50, can't properly absorb vitamin B12 from food. Therefore, vitamin supplements are a great way to receive this nutrient. Iron helps red blood cells produce hemoglobin, an essential protein that carries oxygen through the blood.
Women with heavy menstrual periods or pregnancies are more susceptible to iron deficiencies. Iron is found in seafood, spinach, red meat, and other foods. Coenzyme Q10 (CoQ) is a natural nutrient in the body that converts food into energy for cells. All major organs in the body need CoQ10 to function, including the heart, kidneys, brain, lungs, and liver. As people age, CoQ10 levels naturally decrease in the body, leading to fatigue and lack of exercise.
Taking CoQ10 supplements can maintain levels in the body and increase energy. Tyrosine is the byproduct of phenylalanine, an amino acid that occurs naturally in the body. Tyrosine is vital in the function of neurotransmitters which send messages to the brain and produce chemicals that improve mood such as dopamine. Tyrosine also helps the thyroid, adrenal and pituitary glands regulate hormones such as stress and lack of sleep which can cause fatigue. Tyrosine may help improve energy levels in people struggling with these conditions. In addition to these five vitamins for energy and tiredness there are other natural vitamins and supplements that can boost your energy such as Ashwagandha and Rhodiola Rosea.
Ashwagandha is an important medicinal herb in Indian Ayurveda which is one of the oldest medicinal systems in the world. It is believed to increase energy by improving the body's resilience to physical and mental stress. Studies have shown that those who took ashwagandha showed significant improvements in several measures of stress and anxiety compared to those who received a placebo. Rhodiola Rosea is an herb that grows in certain cold and mountainous regions. It is widely used as an adaptogen which is a natural substance that improves the body's ability to cope with stress.
Studies have shown that Rhodiola Rosea can improve physical performance and relieve mental fatigue with no major safety risks associated with its use. Vitamin B12 plays an important role in energy production as it helps transform food into energy that your cells can use. It also keeps your body's nerves and blood cells healthy and helps prevent a type of anemia that can make you feel weak and tired. Vitamin B12 is found naturally in a variety of animal proteins including meat fish and dairy products but some populations may be at risk of suffering a vitamin B12 deficiency which occurs when the body doesn't get enough or can't absorb the amount it needs. The body needs iron to produce hemoglobin which is a protein in red blood cells that carries oxygen from the lungs to organs and tissues throughout the body. Without adequate levels of iron red blood cells cannot effectively carry oxygen to body tissues which causes iron-deficiency anemia which can cause fatigue and weakness.
In these cases taking an iron supplement may be necessary to correct the deficiency. Melatonin is a natural hormone that plays a role in sleep which rises in the afternoon and falls in the morning. Melatonin supplementation may be an effective way to relieve insomnia which affects approximately 30% of adults worldwide causing them to constantly feel tired and have low energy. If you're feeling tired or lacking energy it may be due to a deficiency in certain vitamins or minerals. Taking supplements of Vitamin B1 (thiamine), Vitamin B6 (pyridoxine), Vitamin B12 Iron Coenzyme Q10 (CoQ) Tyrosine Ashwagandha Rhodiola Rosea or Melatonin may help you combat fatigue and increase your energy levels.