“Nutrients that provide energy are carbohydrates, proteins, and fats, especially carbohydrates,” says Dief. Although vitamins and minerals do not directly provide energy, they activate energy-producing processes in the body. Listed here are vitamins that are involved in metabolic processes and impact your energy and recommended amounts, according to the National Academy of Medicine's Dietary Reference Intakes (DRI).
Note : There are risks associated with excessive intake of certain vitamins and minerals such as iron and vitamins A and D. Some vitamins also interact with medications. Always consult your doctor or a registered dietitian before adding vitamin supplements to your health plan.
vitamin B
The B vitamins work together to help the body produce energy, says Dieff. According to a review of vitamins and minerals for energy, fatigue and cognition published in the journal Nutrition , each of them, with the exception of folate, plays a role in at least one step of the energy production system in cells. The main players of vitamin B include:
Vitamin B-1 (thiamine)
Thiamine helps convert the food you eat into energy. Although most Americans do not suffer from vitamin B-1 deficiency, people with diabetes or alcohol use disorders or older adults do not get enough thiamine. Symptoms of vitamin B1 deficiency include muscle weakness and confusion.
Found in : Whole grains, meat, fish, nuts and seeds
Recommended daily amount :
Women: 1.1 mg
Men: 1.2 mg
Pregnant women: 1.4 mg
Breastfeeding: 1.4 mg
Note : Some medications can lower a person's thiamine levels.
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Vitamin B-2 (riboflavin)
Riboflavin also helps convert the food you eat into energy. Over time, severe vitamin B-2 deficiency can cause weakness and fatigue. Most Americans get enough riboflavin, but this doesn't apply to vegetarians, vegan athletes, pregnant or breastfeeding women, and those who don't consume dairy products.
Found in : Eggs, meat, milk, green vegetables and fortified grains
Recommended daily amount :
Women: 1.1 mg
Men: 1.3 mg
Pregnant women: 1.4 mg
Breastfeeding: 1.6 mg
Note : Vitamin B2 has no harmful effects and does not typically interact with medications.
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Vitamin B-3 (niacin)
Niacin is another B vitamin that helps convert food into energy. Although deficiency of this vitamin is rare, people suffering from malnutrition due to anorexia, alcohol problems, and inflammatory bowel disease, among others, do not have enough of it.
Found in : chicken, beef, pork, fish, nuts, lemons and whole grain bread
Recommended daily amount :
Women: 14 mg
Men: 16 mg
Pregnant women: 18 mg
Breastfeeding: 17 mg
(This amount includes niacin equivalents, which is the combination of ingested niacin and niacin converted from tryptophan in food.)
Note : Supplements containing at least 30 mg of nicotinic acid may cause itching, redness, rash, headache, and dizziness.
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Vitamin B12
Vitamin B12 helps keep blood and nerve cells healthy. Although most Americans get vitamin B-12 through their diet, vitamin B-12 deficiency can occur in older adults and people who eat little or no animal foods. If you don't get enough vitamin B-12 over time, you may feel tired or weak, or suffer from pallor, heart palpitations, loss of weight and appetite, infertility, and nerve damage. Vitamin B-12 deficiency can also lead to depression and memory problems.
Found in : Fish, meat, poultry, eggs, milk, shellfish, beef liver and nutritional yeast
Recommended daily amount :
Adults: 2.4 micrograms
Pregnant women: 2.6 micrograms
Breastfeeding: 2.8 micrograms
Note : Even in high doses, vitamin B-12 does not cause dangerous side effects.
iron
“Iron is responsible for the formation of hemoglobin in red blood cells, which carry oxygen throughout the body,” says Cornell. If you are tired and feel physically weak, you are not absorbing enough iron. Iron deficiency can lead to concentration problems and difficulty excreting germs. People who may suffer from iron deficiency include women with heavy periods, pregnant women, and those who do not eat meat, poultry, or seafood. People with some digestive disorders also don't get enough iron.
Found in : Lean meats, seafood, chicken, spinach, lentils, beans and nuts
Recommended daily amount :
Women aged 19 to 50: 18 mg
Men aged 19 to 50: 8 mg
Adults 51 years and older: 8 mg
Pregnant women: 27 mg
Breastfeeding: 9 mg
Note : Iron can cause abdominal pain, nausea, constipation, and reduce the body's ability to absorb zinc. “Chelated iron supplements are generally easier on the digestive system to digest,” says Cornell. (Chelation means it is more easily absorbed.) Iron supplements should also be kept out of the reach of children, as accidental overdose can be fatal.
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magnesium
Among other things, magnesium helps regulate muscle and nerve function. “Magnesium is an electrolyte, just like potassium, sodium, calcium and chloride,” says Cornell. “They facilitate communication between body tissues and organs.” To explain how electrolytes work, Cornell compares them to electricity poles connected by wires: electricity flows from one pole to the house. Electrolytes are like electrical currents that flow between poles, allowing communication, just as the brain sends a message to the biceps to understand something. Muscle cramps and weakness can be common symptoms of electrolyte deficiency, says Cornell.
Symptoms of magnesium deficiency include muscle cramps, nausea, vomiting, loss of appetite and fatigue. People with digestive disorders such as type 2 diabetes, chronic alcohol use disorders or celiac disease are more likely than others to have a magnesium deficiency.
Found in : Dark leafy greens, legumes, nuts, seeds, whole grains, milk, yogurt, and fortified cereals.
Recommended daily amount :
Women: 310-320 mg
Men: 400-420 mg
Pregnant women: 350-360 mg
Breastfeeding: 310-320 mg
Note : Magnesium supplements may interact with some medications.
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