We need an appropriate balance of all vitamins and minerals for good health, well-being and energy. However, particular nutrient deficiencies are associated with reduced energy and chronic tiredness. A chronic state of fatigue represents a much bigger issue. Physicians are frequently confronted with patients complaining of fatigue, tiredness and low energy levels. In the absence of underlying disease, these symptoms could be caused by a lack of vitamins and minerals. Certain risk groups like the elderly and pregnant women are well-recognized.
Considering that energy is a cellular function dependent on the vitamins and minerals you consume each day, consistent low energy levels typically indicates a cellular imbalance. When cells are receiving the energy they need, you in turn feel energized. When cells struggle to produce energy, they suffer damage or die, leaving you drained. Hormone balance also plays a role in energy creation, with fatigue being one of the primary symptoms of a hormonal imbalance.
The ability of your cells to make energy not only supports your active lifestyle, but it's also essential for survival. The carbohydrates, fats and proteins in your food contain energy, measured in calories, but your body has to digest and break down these nutrients so that you can access that energy to produce useable fuel for your tissues. Vitamins and minerals do not contribute to your calorie intake, but both types of nutrient contribute to energy production in your body.
Vitamins and minerals are the essential nutrients that the body cannot manufacture but must obtain by consuming in foods or supplements. Vitamins and minerals do not provide energy themselves. However, they do perform many vital functions in the process of converting protein and carbohydrates into fuel the body can use, so eating foods high in vitamins and minerals can make you feel more energetic. While these vitamins are not fuel, helping the body to function well can improve a sense of energy and well-being. Minerals assist in energy-yielding metabolic functions and are essential to good health.
Whole foods, rather than supplements, are the best way to ensure that the body has enough minerals and vitamins to maintain healthy body function and energy. Whole foods provide a wealth of micro-nutrients and other dietary benefits like fiber that are not found in supplements. Taking supplements of some vitamins and minerals may lead to toxicity. Because fat-soluble vitamins are stored in the body, they can build up to toxic levels if too much is consumed before they are used. Consult your physician before taking vitamin and mineral supplements.
Getting extra energy-boosting vitamins and minerals doesn't increase energy levels unless you're deficient in these nutrients. If you do suffer from a vitamin or mineral deficiency, your doctor may recommend high-dose supplements to get your levels back on track.
These Vitamins and Minerals can enhance mental energy and well-being not only for healthy adults but for those prone to anxiety and depression.
6 ESSENTIAL VITAMINS TO BOOST ENERGY LEVEL
1-B-Complex Vitamins
B-complex vitamins consist of a combination of eight different B vitamins: B-1, B-2, B-3, B-5, B-6, B-7, B-9 and B-12. All of these B vitamins help the body convert food into fuel. They play a crucial role in fuelling the body with carbohydrates, proteins and fats. In addition, B vitamins help form red blood cells, which are used to deliver oxygen throughout the body. Without oxygen, there is no energy.
B-complex vitamins are water soluble. Excess B vitamins not immediately used by the body are flushed out in urine, and a fresh supply must be consumed daily, according to the Colorado State University Extension.
B vitamins are crucial for energy production because these essential nutrients help you metabolize energy from foods. The University of Maryland Medical Center says B vitamins convert the carbohydrates, protein, and fat you eat into energy and are needed for proper nervous system and brain functions (including mental alertness). B vitamins play a vital role in cell metabolism and the formation of red blood cells. They also help your body to use and create energy from the foods you eat.
B vitamins affect how the body processes the nutrients we eat and how it converts them into energy. Symptoms of B vitamin deficiency include: fatigue, anemia, weakness, memory loss, and digestive problems.
These vitamins act as coenzymes in the digestive process, helping to break down fats, proteins and carbohydrates into sugars and amino acids that are used by the body for repairs, building, and energy.
“Research has clearly shown that B vitamins, like vitamin B6, vitamin B12, folic acid, thiamine and niacin support the energy metabolism process,” says Andrew Shao, PhD, from the Council for Responsible Nutrition.
Furthermore, being deficient in vitamins B6, B12, folate, or iron can cause anemia, leading to extreme fatigue. That's why B vitamins are often used in energy-boosting vitamin combinations, beverages, and other dietary supplements.
The role of B vitamins in unlocking the energy within calories is what provides you with energy. The body requires vitamin B-1 to produce adenosine triphosphate (ATP), a substance required by every cell in the body for energy. While each B vitamin has its own functions, you need to consume all of them in proper amounts to make them more effective. As an example, your body needs B-6 in order to absorb vitamin B-12.
Natural Sources of Vitamin B Complex
Vitamin B complex can be found in many food groups which include green and leafy vegetables, dairy products, fresh fruits, and certain meats. Therefore, foods containing Vitamin B complex are brewer’s yeast, milk, whole grain cereals, liver, eggs, nuts, poultry, fish and yogurt, bananas, potatoes, beans, lentils, and chili peppers to name a few.
2-Vitamin C
We all know Vitamin C helps protect the immune system which in turn keeps us from getting sick, but it’s also a source of energy that plays into our overall feeling of get-up-and-go.
Vitamin C is widely celebrated for its immune boosting functions it is often forgotten that Vitamin C is also required for the synthesis of carnitine. Carnitine is a molecule which is essential for the transport of fatty acids into the mitochondria. It is the mitochondria which convert food sources (such as fats) into energy in the body. Therefore, Vitamin C is also indirectly responsible for this process.
Vitamin C assists in healing allowing the body to regain its strength faster after injury, and strengthens blood vessel walls, improving circulation. Vitamin C is involved in neurotransmitter synthesis and metabolism, which provides you with energy and maximizes mental alertness.
Vitamin C helps the cardiovascular system, which provides both short term and long term benefits in the form of a healthier life and a longer life.
Stronger general immunity and a healthier cardiovascular system has a naturally energizing effect for most people, qualifying it is one of the vitamins for energy. For extra merit, vitamin C assists in iron absorption for properly oxygenated blood that improves vitality and mental clarity.
Like all of the B vitamins, vitamin C is water-soluble. This means you can’t store it in your body and should try to get some in your meals each day. Luckily there are plenty of delicious foods that contain Vitamin C so it’s not too hard to stay topped up on this vitamin.
Natural Sources of Vitamin C
Fruits that are pack with vitamin C are: Cantaloupe, Plums, Black Currant, Kiwi, Orange, Melon, Banana, Avocado, Guava, Strawberries, Papaya, all kinds of Berries, and Citrus Fruits. And vegetables are Tomatoes, Potatoes, Broccoli, Cauliflower, Brussels sprouts, Red and Green Bell Peppers, Cabbage, and Spinach. Sweet Red peppers have more than three times the vitamin C of Orange juice.
3-Vitamin A
Fat-soluble vitamin A can be stored in your body, but it’s so important to cellular functions, gene expression, your immune system and the health of your eyes. But it also is important in maintaining your energy levels and boosting your immune system. Vitamin A plays its part in keeping your energy levels high and your body operating at its best. Your nervous system will also take a hit if you run low of Vitamin A for too long. That’s why it’s good to eat an array of fruits and vegetables to make sure you’re getting all of the essential nutrients you need for your vital systems to work.
A good dietary intake of vitamin A can have a significant impact on your health and the amount of energy you experience in each day. Vitamin A performs many valuable functions within our bodies and is deeply involved in energy production.
Natural Sources of Vitamin A
There two different types of vitamin A, depending on the type of food source it comes from:
Preformed Vitamin A comes from animal sources, such as eggs, meat, fortified milk, cheese, cream, liver, kidney, cod liver oil, and halibut fish oil. However, all of these sources -- except for skim milk that has been fortified with Vitamin A -- are high in saturated fat and cholesterol.
Pro-vitamin A is found in plant-based foods such as fruits and vegetables. The most common type of pro-vitamin A is beta-carotene, which are converted to retinol by the body after the food is ingested. Bright yellow and orange fruits such as Cantaloupe, Pink Grapefruit, peaches, papaya mangoes and Apricots, Vegetables such as Carrots, Pumpkin, Sweet potatoes, Turnip greens, Beetroot Red pepper and Winter squash. Other sources of beta-carotene include most dark green leafy vegetables like Broccoli, Collard greens, Kale, Cilantro, lettuce, Swiss chard and Spinach are just a few of them.
4-Vitamin D
Vitamin D is another nutrient for energy that fights inflammation, enhances your immune system and even improves brain function.
Vitamin D has been dubbed the Sunshine Vitamin because we are able to create our own supply just by getting out into the sun. Newcastle University reports that vitamin D is necessary for efficient muscle function and for boosting energy levels.
Going without sun exposure or supplementation with Vitamin D3 supplements for extended periods of time can lead to depression and general feelings of malaise. You don’t need to get sunburn in order to get Vitamin D, and each of us is different when it comes to how much sun exposure is necessary. You’ll need to expose bare skin without sunblock to the sun so the body can trigger the production of Vitamin D. Again, it doesn’t take long periods of sunbathing for this to occur, and the body is able to store the Vitamin D it creates.
The good news is that if you aren't able to get regular sun exposure, vitamin D levels can be effectively boosted using supplements. Newcastle University conducted a study that showed that supplementation with vitamin D helps boost energy levels from within the cells.
But your best is to expose your skin to direct sunlight so you can produce your own supply of this “feel good” vitamin.
Natural Sources of Vitamin D
Vitamin D is not available in as many foods as other antioxidant vitamins. You can get vitamin D from two natural sources: through the skin, and from the diet. Natural sources include saltwater and fatty fish, such as salmon, tuna, mackerel, sardines and fish liver oil. Other sources are shrimps, liver, egg yolks, cheese, soy and rice beverages, fortified orange juice, margarine and milk with vitamin D.
Vitamin D is sometimes called the sunshine vitamin because your body produces a critical form of vitamin D -- vitamin D3 -- when your skin is exposed to sunlight. Ultraviolet radiation from the sun stimulates production of vitamin D in human skin, and just a few minutes (15 minutes a day is generally enough) of exposure to sunlight each day (without sunscreen) will insure your body is producing adequate amounts of vitamin D.
5-Vitamin E
Vitamin E has long been recommended as an energy-booster. Vitamin E has a tremendous role to play in the body’s energy levels. Vitamin E also supports neuromuscular function. Vitamin E can be used to improve your physical endurance. It can increase your energy and reduce the level of oxidative stress on your muscles after you exercise. Vitamin E can also improve your muscle strength. It eliminates fatigue by promoting blood circulation and can also strengthen your capillary walls and nourish your cells.
Natural Sources of Vitamin E
Food sources of vitamin E, which may keep you healthy, include Sunflower seeds, Almonds, Hazelnuts, Peanuts and other raw nuts and seeds are excellent sources of natural vitamin E. Other good sources are Cold-pressed vegetable oils (soybean, corn, cottonseed, safflower), liver; egg yolks ,wheat germ oil, whole-grain products, dried beans, legumes, corn and asparagus, Leafy green vegetables Swiss chard, cooked spinach and other dark leafy greens Swiss Chard, Turnip Greens, Sweet potatoes, Avocados, papaya, peaches, prunes, tomatoes, cabbage, asparagus Bell Peppers, Dried Apricots and Blueberries.
Vitamin E acts as an antioxidant inside body, which is the number one cause it allows with energy levels. When you don’t get sufficient antioxidants to fight the free radicals in the body, they’ll take their toll and depart you feeling depleted. Many people are deficient in vitamin E and don’t even know it. This vitamin is fat-soluble, and is perhaps best known as an antioxidant and an energy booster.
6-Vitamin K 2
Another fat-soluble vitamin, vitamin K is more of a long-term energizer. Or rather, your energy levels will almost certainly suffer in the years ahead if you don’t start getting enough vitamin K in your diet now.
This is because vitamin K regulates calcium in your body and helps prevent minerals being lost from your bones leading to crippling osteoporosis.
This same calcium regulation provided by vitamin K also reduces calcification of your cardiovascular system, a condition that promotes hardening of your arteries leading to cardiovascular disease.
Unregulated calcification in your body can even affect the connective proteins of your skin, leading to fine lines and wrinkles on your face. So vitamin K plays its part, not just in keeping you feeling good, but also in keeping you looking good as well.
Vitamin K—both K1 and K2—are well known for their function in enhancing your ability to utilize energy as you exercise improving overall performance. Vitamin K2 may be most important to your bone health, helping to prevent the onset of osteoporosis and strengthening bones so they stay strong and healthy for life.
In order to achieve your optimal levels of Vitamin K, you need to consume both Vitamin K1 (lots of green leafy vegetables) and Vitamin K2 (a diet rich in probiotics).
probiotics assist in aging gracefully by helping to keep you slim and wrinkle free, and they maintain a luminous complexion, hair, and nails, as well as high energy levels.
The number one source of probiotics is consuming fermented foods and drinks, as they increase the balance in your inner ecosystem, boosting your immunity and overall strength. Probiotic foods contain astonishingly more good bacteria when compared to probiotic supplements.
This rule alone will provide necessary protection to strengthen your bones, immunity, and overall vitality and energy.
Natural Sources of Vitamin K
There are two main types of vitamin K:
K1, which is involved in photosynthesis, is produced by plants and algae, its highest concentrations found in green leafy vegetables. Primary dietary sources of K1 are leafy greens, such as parsley, Swiss chard, collards greens, watercress, Mustard Greens, Lettuce, Endive, Escarole and kale; and vegetables in the cabbage family; spinach, cabbage, turnip green, Brussels sprout, alfalfa, broccoli and cauliflower.
K2 is produced by bacteria and also via the conversion of K1 to K2 by beneficial bacteria in the intestines of animals, including humans. Natto (fermented soybeans) is the richest dietary source of vitamin K2. Dairy products (milk, butter, cottage cheese, cheese) Liver, olive and canola oils, green tea and egg yolk also provide small amounts.
5 ESSENTIAL MINERALS TO BOOST ENERGY LEVEL
1-Magnesium
Let’s focus in on a specific mineral which may assist our fight against fatigue… Because magnesium is involved in energy metabolism and blood glucose regulation, this essential nutrient is necessary to maximize energy. A healthy heart, an active brain, and proper muscle and nerve function are only a few of the many benefits of magnesium. Magnesium is a mineral which assists the crucial functions of our blood pressure and cardiovascular system.
The right foods can go a long way toward managing fatigue. If you’re always low on energy, try increasing the amount of iron and magnesium in your diet. These two minerals don’t just help with energy levels; they’ll also help you maintain healthy blood pressure, keep the blood well oxygenated, and ensure the muscles function properly.
To get your daily dose of magnesium, eat plenty of magnesium-rich foods and make sure this essential nutrient is in your daily multivitamin.
It’s also needed to activate ATP and maintain mitochondrial health. A study of 10 postmenopausal women observed low magnesium levels directly correlated with low energy and an increased struggle to complete basic physical tasks.
Natural Sources of Magnesium
Leafy green vegetables such as spinach and broccoli, almonds, Brazil nuts, peanuts, hazelnuts, cashews, sunflower seeds and other seeds, halibut, shrimp, whole-wheat bread, milk, Whole grain products, lima beans, black-eyed peas, soybeans, legumes, avocados, bananas, and kiwifruit.
2-Iron
Iron can also be an important mineral in energy support. Iron is necessary for the production of energy from glucose, which is the main fuel for both the brain and the body. Your body needs iron daily to make protein in red blood cells that carry oxygen. Without healthy red blood cells, your body can’t get enough oxygen. Iron helps your body get oxygen through the bloodstream. Without sufficient dietary iron, you can become anemic and experience severe fatigue. That exhaustion can affect everything from your brain function to your immune system’s ability to fight off infections. Common symptoms of an iron deficiency include: fatigue, dizziness, moodiness, headaches and paleness, along with other symptoms. That's why iron is necessary when you want to stay energized. Include iron-rich foods in your diet daily or take a multivitamin supplement containing iron.
Iron also has an important effect on your metabolism, and getting enough of the mineral helps provide you with energy. Iron also directly helps with energy production by driving the electron transport chain, or ETC -- a series of chemical reactions that help you get energy from carbohydrates, proteins and fats. Women need 18 milligrams of iron daily, according to the Office of Dietary Supplements, and men need 8 milligrams.
Natural Sources of Iron
The iron that your body absorbs the best and is found in high amounts in red meat, In moderate amounts in prunes, apricots, blackstrap molasses, nutritional yeast, and wheat germ, Oily fish, for example sardines, Pulses, for example lentils and haricot beans, Dark green vegetables, spinach, kale and watercress. Leafy green vegetables, Squash, Nuts, shellfish, Eggs, poultry, soy foods, Tofu, whole grains, beans, turkey, egg yolks, clams, mussels, oysters, Shrimp fortified bread, Dark Chocolate and grain products are packed with Iron.
3-Iodine
Iodine is the foundation mineral that makes all the thyroid hormones, which helps regulate your body's metabolism. Iodine keeps you energized because without enough of it, you can get hypothyroidism and extreme fatigue. The thyroid Hormones regulate metabolism and initiate the release of the many biochemicals associated with energy creation. The thyroid uses iodine to form triiodothyronine (T3) and thyroxine (T4), the two hormones which regulate all other hormones. A variety of foods are rich in iodine, but only certain multivitamin supplements contain this essential mineral.
Natural Sources of Iodine
The best source of Iodine is in Sea-Kelp, which is commonly available; other good sources are Iodized salt, processed foods, seafood, seaweed, green peas, tomatoes and cereals.
4-Zinc
Many people know about zinc for its immune boosting properties, but zinc is necessary for optimal physical performance and energy levels.
Zinc affects protein synthesis and is required by the body to use amino acids from foods. It’s also involved in the breakdown of carbohydrates from foods, which are one of the main sources of energy for the body. For this reason, deficiency in zinc can cause low energy levels and contribute to adrenal or chronic fatigue, whereas consuming enough zinc benefits ongoing energy and a healthy metabolism.
Zinc is integral for normal muscle function, and many researchers believe that muscle fatigue is one of the major causes of chronic fatigue. Therefore, zinc is the ideal supplement to boost your energy levels. More importantly for fatigue sufferers, zinc aids in the metabolic process by helping to convert macronutrients into the components needed for energy creation.
The University of Maryland Medical Center says zinc deficiency can lead to depression, which can drain energy levels. Make zinc-rich foods a priority and make sure your multivitamin supplement contains zinc if your diet is lacking.
Natural Sources of Zinc
Best food sources of zinc include oysters, Dungeness crab, and other seafood, red meat like beef, poultry as turkey, eggs, but vegetarians can get zinc from asparagus, soy beans, grains, black-eyed peas, wheat germ, fortified cereals, nuts, almonds, peanuts, chickpeas, soy foods tofu, chocolate and dairy products.
5-Manganese
Manganese helps provide you with energy by fueling your metabolism. Like B vitamins, manganese helps you break down food into energy. It helps in the production of enzymes used for metabolism of proteins and fat. It supports the immune system, blood sugar balance and is involved in the production of cellular energy, reproduction and bone growth.
Manganese also aids in regulating glucose metabolism in the human body. It helps your cells access energy through a process called gluconeogenesis, the series of chemical reactions your cells use to make glucose, a convenient source of fuel.
This is one of the most important health benefits of manganese to provide proper resources to different body parts, which increases energy and functional efficiency.
Natural Sources of Manganese
Nuts, Pecans, almonds, pumpkin seeds, brown rice, legumes, chickpeas, green and black tea, coffee, whole grains, oat bran, rice bran, wheat bran, black pepper, cloves, cardamom, cinnamon, lemon grass, ginger, saffron, spinach, raspberry, pineapple fish and shellfish.
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