Feeling low on energy? You may be deficient in certain vitamins and minerals. Along with a balanced diet, taking the right supplements can help you get the energy you need. In this article, we'll discuss the best vitamins for energy, including vitamin B12, vitamin D, vitamin A, vitamin E, vitamin C, riboflavin, and more. We'll also look at how lifestyle factors can affect energy metabolism. Vitamin B12 is one of the most important vitamins for energy production.
It helps transform the food you consume into energy that your cells can use. Vitamin B12 is found naturally in a variety of animal proteins, such as meat, fish, and dairy products. Many foods are also fortified with vitamin B12, allowing most Americans to meet their vitamin B12 needs by eating a balanced diet that contains foods rich in vitamin B12. Aging, the elimination of animal products from the diet and diseases affecting the gastrointestinal tract can contribute to lower vitamin B12 levels and cause fatigue and weakness. Iron supplements may also help increase energy levels.
However, since excessive iron intake carries health risks, check with your doctor to see if iron supplements are right for you.Melatonin supplements may be an effective way to alleviate insomnia, a sleep disorder that affects approximately 30% of adults worldwide. Creatine supplements can also improve strength and lean muscle mass. As precursors to nitric oxide, citrulline supplements can aid energy levels by increasing the availability of oxygen and nutrients to the body's cells. Rhodiola rosea is a botanical supplement that has been used in traditional medicine in Eastern Europe and Asia for centuries. Not only will it help you feel more alert and reduce stress, but it can also improve your mood, according to clinical research.
Ashwagandha is an adaptogen that could help increase energy levels. Adaptogens are plant-based substances that help the body better manage stress. The results of one study suggest that ashwagandha may help improve endurance during exercise. Muscle fatigue is a common symptom in people who don't get enough vitamin D. More than 50% of people worldwide are vitamin D deficient.
There is also a link between depression and low vitamin D levels. A review highlighted a Norwegian study in which more than 400 overweight people received 20,000 or 40,000 international units of vitamin D per week. Over a year, their symptoms of depression were significantly reduced compared to those of participants who took a placebo. Older adults, vegetarians and vegans may be at greater risk of suffering from vitamin B-12 deficiency, since it is only found in animal products or fortified foods. A vitamin B-12 deficiency can cause anemia and cause people to feel low on energy. Some athletes take vitamin B-12 supplements to improve their performance. However, research does not indicate that vitamin B-12 increases athletic performance or endurance in people who are not deficient.
Asking a doctor about a possible deficiency and maintaining good levels of vitamin B-12 can help a person treat the low energy level caused by a deficiency. Creatine is an amino acid found mainly in red meat and seafood. Creatine supplements increase creatine stores in muscles and can help improve performance during exercise. A study looked at unexplained fatigue in women who menstruate. Participants who received iron supplements for 12 weeks had a 47.7% decrease in fatigue compared to those who took a placebo. Those in the placebo group had a decrease of only 28.8%. Eating iron-rich foods with vitamin C can increase absorption, so people should make sure they get enough fruits and vegetables, especially citrus fruits and green leafy vegetables. L-theanine is a natural amino acid in tea.
Combining L-theanine with caffeine may help increase energy and cognitive performance. The best vitamins for energy are all B vitamins, including vitamin B12, vitamin D, vitamin A, vitamin E and vitamin C. Riboflavin also helps convert the food you eat into energy. Over time, a severe vitamin B-2 deficiency can cause weakness and fatigue. Most Americans get enough riboflavin, but that may not include vegans, vegetarian athletes, people who are pregnant or breastfeeding, and people who don't eat dairy products. Vitamin C can also help you focus better as it helps combat oxidative stress which can cause a feeling of confusion or fatigue.
Serious vitamin deficiencies are rare but some eating habits may omit important vitamins and other nutrients that affect energy metabolism. Your OPTI-MEN multivitamin contains more than 75 active ingredients such as Vitamin B12, B3, Vitamin E, Vitamin D and Vitamin A in four different blends designed specifically to meet the nutrient needs of active men. You might consider examining the mineral composition of your vitamin supplements as well as their vitamin content to better understand the energy potential of the multivitamin. While vitamin deficiency is rare people who may not be getting enough are those who are malnourished due to anorexia alcohol use disorder and inflammatory bowel disease. Vitamin A supplements come in many different forms but a person should consult with their doctor what form and dosage will best suit their needs. When this is the case there are many supplements and vitamins that can help increase your energy when you need it most. Beyond these vitamins and minerals in particular lifestyle factors can play an important role in energy metabolism. Each except folate plays a role in at least one step of the energy production system within the cell according to a review of vitamins and minerals for energy fatigue and cognition published in the journal nutrition Tardy AL Pouteau E Marquez D et al.
The pulp is then processed through a series of tanks where they add more vitamins and minerals to increase its potency. Even if your coffee habit is under control it's helpful to understand how vitamins play an important role in providing you with sustained energy throughout your day so you can stay productive alert focused and energized.