The majority of research indicates that vitamin B is the most powerful vitamin for energy.
- The energy-boosting properties of B vitamins are frequently found in various energy drinks and supplements.
- Vitamins work to help your body maintain its energy levels, particularly brain function and alertness.
- A poor diet, alcohol, or stress can harm our body’s natural levels of B vitamins.
You can increase your B vitamin levels through diet, but it’s a good idea to take supplements to ensure that all the necessary vitamins are present in optimal doses.
The following vitamins help with metabolic processes and convert nutrients into energy:
- B1 (thiamin)
- B2 (riboflavin)
- B5 (pantothenic acid)
Vitamins that are needed to metabolize amino acids in protein-rich foods include:
- B6 (pyridoxine)
- B9 (folate)
Other B vitamin groups include:
- B7 (biotin): Essential for metabolism of carbohydrates and fats
- B12 (cobalamin): Maybe the one that vegans and vegetarians are often cautioned to add to their diet
Vitamin B12 builds red blood cells and converts proteins and fats into energy.
12 vitamins that boost energy levels
Here is a list of the vitamins that may boost your energy levels:
- Vitamin B6:
- Vitamin B6 is required to produce serotonin and dopamine, which are mood-regulating and stress-relieving chemicals in the brain. It gives you more mental clarity and stronger nervous and immune systems.
- Moreover, vitamin B6 is required to produce healthy red blood cells that transport oxygen throughout the body, keeping your energy at optimum levels.
- Vitamin B6 is found in foods such as fish, potatoes, and bananas.
- Vitamin B2:
- It is very effective at boosting your energy levels.
- It aids in the breakdown of carbohydrates into fuel.
- Almonds, wild rice, and mushrooms are excellent sources of vitamin B2.
- Vitamin B12:
- It is one of the most important vitamins and directly aids in the breakdown of the food you eat into energy molecules that your cells can easily use.
- It plays an important role in maintaining the health of your blood and nerve cells, preventing you from developing anemia that can make you weak and feel tired.
- It is present abundantly in animal proteins such as fish, meat, and dairy products. Many foods are fortified with vitamin B12, allowing you to meet your daily requirements through a well-balanced diet.
- Vitamin B12 increases your energy and stamina. It is one of the best vitamins for fatigue and appears to be especially important if you’re tired due to physical pain or a nagging injury.
- Vitamin B9 (folic acid):
- Folic acid is a popular supplement for pregnant women and can help boost energy levels. It is essential for the proper development of the unborn fetus.
- Adults who are deficient in folate can develop anemia that leads to tiredness and weakness.
- Include foods such as beans, spinach, and avocado in your diet for optimum folic acid.
- Vitamin B1 (thiamine):
- Vitamin B5:
- According to some evidence, key components in the body’s energy-producing and stress-management pathways are vitamin B5.
- A lack of this vitamin can result in generalized fatigue. Supplementing yourself with vitamin B5 can help adrenal glands respond more effectively to stress, resulting in healthy energy levels.
- Vitamin B3:
- Mushrooms and avocados consist of large doses of vitamin B3.
- Niacin (vitamin B3) has gained popularity in the medical field for the treatment of high cholesterol.
- However, niacin, like vitamin B5, aids in revving metabolism and stimulating blood flow.
- Vitamin B3 boosts sexual health and keeps you energized throughout the day. (Most of the research pinpoints that a combination of vitamins B5, B6, and B12 is required for a person to get a sufficient energy boost.)
- Vitamin C:
- Although vitamin C is commonly associated with immune system issues, it is one of the best vitamins for energy levels.
- Vitamin C is a potent antioxidant and healer that can assist our bodies in combating bacteria and viruses.
- There is an unmistakable link between vitamin C’s anti-fatigue properties and tiredness. If you can recover from illness in less time, you’ll spend less time feeling drained and fatigued.
- Vitamin D:
- Vitamin D deficiency is one of the most common nutritional deficiencies worldwide, with an estimated 50 percent of the global population being deficient in vitamin D. Deficiency in vitamin D can contribute to fatigue.
- Vitamin D deficiency has been linked to feelings of emotional unwellness or mental tension, which can be exhausting and result in low energy levels.
- People who take a vitamin D supplement for vitamin D deficiency significantly improve their emotional and mental health, which can lead to feelings of increased energy.
- Vitamin A (beta carotene):
- According to new research, vitamin A plays an important role in energy production and skin aging reversal and maintenance. Vitamin A plays a critical role within cells, allowing them to generate all energy required by the human body daily. Lack of vitamin A can cause various physical and psychological symptoms.
- Human cells require an adequate amount of vitamin A to produce adenosine triphosphate (ATP), which has a direct effect on energy levels. Without it, ATP production decreases, and energy levels can drop.
- Low vitamin A levels in the body affect the immune system and proper vision, which can lead to energy-sapping conditions such as extreme lethargy and interrupted sleep function.
- Coenzyme Q10/vitamin Q10 or CoQ10:
- A natural antioxidant produced by your body that is essential to the body’s energy production cycle, which is necessary for the health of almost all human tissues and organs. Because immune cells require a lot of energy, CoQ10 can help boost your immunity.
- Low levels of CoQ10 have been linked to fatigue.
- CoQ10 levels in the body decrease as we age and are lower in people with chronic illnesses associated with aging, such as heart disease and Parkinson’s disease, raising the possibility that CoQ10 supplements could alleviate age-related symptoms and slow the onset of these diseases.
- Given that an increase in fatigue is associated with aging, CoQ10 may function as a vitamin to boost energy.
- Vitamin E:
- Vitamin E (VE) is a powerful antioxidant that reduces oxidative stress.
- According to research and studies, VE deficiency would impair muscle contractile function, resulting in faster development of muscular fatigue during exercise. Hence, VE could function as a vitamin to increase energy after exercise.
Remember to consult your doctor before incorporating over-the-counter supplements into your diet.