8 Essential Vitamins for Energy
We all complain about energy crisis in the body at least once during the day. The reason may be varied such as depression, weight issues, stress or fatigue but everyone wants some extra punch of energy at that moment.
Although energy is chiefly dependent upon nutrition, exercise and healthy sleeping habit, it can be offered by certain vitamins mainly B vitamins. Here is a list of the best vitamins that provide energy.
Essential Vitamins for Energy
Thiamine or vitamin B1 boosts energy production by helping in metabolism of fat, carbohydrate and alcohol. It is a must-have vitamin for the people who hit gym or exercise regularly as it helps the body cells store energy. Daily recommended dosage for adults is up to 1.5mg.
Commonly available forms of vitamin B1 are thiamine hydrochloride and thiamine mononitrate. Some of the good food sources of vitamin B1 are eggs, whole grain, brown rice, soy milk, beans, oranges, nuts, peas, asparagus, etc.
Riboflavin or vitamin B2 meets multiple needs of the human body. Mitochondria – the powerhouse of body – rely heavily upon vitamin B2. This particular vitamin aids in the metabolism of protein, fat and carbohydrate and thereby supplies energy to the body. Riboflavin also prevents depression by helping in the production of dopamine chemical in the brain. Besides adequate levels of vitamin B2 in the body ensures healthy joints, strong immune system, and healthy hair, nail, skin, etc. Recommended daily dosage of vitamin B2 for adults is up to 1.3mg. Foods that are rich in vitamin B2 include cereals, grains, fish, milk, cheese, yogurt, poultry and green leafy vegetables.
Niacin or vitamin B3 helps in energy production by metabolizing proteins, carbohydrates and fats. Apart from this, this vitamin produces hydrochloric acid that aids in digestion process and elimination of toxins from the body. Daily recommended dosage of vitamin B3 for an adult is 25mg to 300mg. Some good food sources of vitamin B3 are lean meat, beef liver, fish, poultry, eggs, low-fat milk, cheese, nuts, soybeans, whole grain, dried beans and green vegetables.
Being water soluble, vitamin B3 is not retained by the body. You should consume baked, steamed or fried vegetables rich in vitamin B3 to retain it in your body. Also, consult your physician prior to adding vitamin B3 in your diet if you are diabetic, pregnant or have liver disease.
Pantothenic acid or vitamin B5 enhances stamina and reduces stress. Being a component of coenzyme A, vitamin B5 produces energy by burning fat stored in the body. It produces hormone melatonin that regulates sleep. Enough sleep is crucial to get you going the next day. Recommended daily dosage for adults is 250mg to 2000mg. Some good food sources of vitamin B5 are egg yolk, chicken, shellfish, mushroom, liver, fish, broccoli, avocado, legumes, whole grains and sweet potatoes.
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Also known as pyridoxine, vitamin B6 protects the heart and perks up both mental condition and physical health. It actively takes part in some of the most vital functions of the body one of which is protein metabolism. It helps in restoring energy by reducing stress as well as anxiety.
It also keeps depression at bay. Daily recommended dosage of vitamin B6 for adults is 1.5mg to 2mg. Some good food sources of vitamin B6 are bananas, chicken, breads, cereals, and fish.
Also known as biotin or vitamin H or coenzyme R, vitamin B7 aids in metabolism of fat, carbohydrate and protein and produces energy. It prevents hair loss and boosts growth of healthy hair and is rightly known as vitamin H (H stands for German words ‘Haar and Haut’ that mean hair and skin). It boosts healthy nails. Vitamin B7 helps in weight loss and offers relief from muscular pain. It sustains energy levels by stabilizing blood sugar levels. Recommended daily dose of vitamin B7 for adults is 300mcg. Some good food sources of vitamin B7 are egg yolks, liver, legumes, whole meal bread, molasses, oatmeal, wheat germ, legumes, liver, mackerel, herring, peas, avocado, etc.
Also known as folic acid or folate, helps in production of red blood cells. Deficiency in vitamin B9 results in megaloblastic anemia. The immediate result of vitamin B9 deficiency is fatigue. In addition, its deficiency can result in digestive disturbances, insomnia, shortness in breath, mental confusion, cognitive problems, recurrent miscarriage, anemia, and paranoid delusions.
Since vitamin B9 is lost from foods when cooked, supplements turn out to be a safer option. Vitamin B9 is a must have for pregnant women because it checks neural tube defects. It also prevents spina bifida. Good food sources of vitamin B9 are liver, sunflower seeds, bean sprouts, roasted soybeans, etc.
This particular vitamin, also known as cyanocobalamin, aids in manufacturing of red blood cells. It aids in proper digestion, food absorption, protein synthesis, and carbohydrate metabolism. Vitamin B12 discards fatigue. Deficiency in vitamin B12 causes weakness, fatigue, irritability, dizziness, moodiness, depression, paleness, sore tongue, confusion, and memory problems. Besides, vitamin B12 ensures normal gene function. Good food sources of vitamin B12 are oysters, crabs, fish, liver, etc.