Here are the metabolic vitamins and recommended dosages that affect your energy, according to the National Academy of Medicine (DRI) guidelines.
Note : There is a risk from taking too much of certain vitamins and minerals, such as iron and vitamins A and D. Some vitamins also interact with medications. Always consult your doctor or nutritionist before adding vitamin supplements to your health routine.
B vitamins
"B vitamins work together to help the body produce energy," says Roberta L. Diff, registered dietitian and author of the Academy of Nutrition and Dietetics' Complete Guide to Food and Nutrition . A review of vitamins and minerals for energy, fatigue, and cognitive function in the Journal of Nutrition . With the exception of folic acid, each of them plays a role in at least one step in the protein production system, the energy in the cell. The main players of vitamin B
Vitamin B-1 (thiamine)
Thiamine helps convert the food you eat into energy. Although most Americans are not deficient in vitamin B-1, people with diabetes, alcoholics, or the elderly may not get enough thiamine. Symptoms of vitamin B1 deficiency include muscle weakness and confusion.
Found in : Whole grains, meat, fish, legumes and seeds.
Recommended daily dose :
Women: 1.1 mg.
Men: 1.2 mg
Pregnant: 1.4 milligrams.
Breastfeeding: 1.4 milligrams.
Note : Some medications reduce the amount of thiamine in the human body.
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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 consume enough riboflavin, with the exception of vegans, vegetarian athletes, pregnant or breastfeeding women, and people who do not consume dairy products.
Found in : Eggs, meat, milk, green vegetables and fortified grains.
Recommended daily dose :
Women: 1.1 mg.
Men: 1.3 mg
Pregnant: 1.4 milligrams.
Breastfeeding: 1.6 milligrams.
Note : Vitamin B2 has no harmful effects and generally does not 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, there is not enough of it among people who are malnourished due to anorexia, alcohol abuse and inflammatory bowel disease.
Found in : Poultry, beef and pork, fish, nuts, grains and fortified breads.
Recommended daily dose :
Women: 14 mg
Men: 16 mg
Pregnant: 18 mg.
Breastfeeding: 17 milligrams.
(These amounts include niacin equivalents, which is the combination of niacin intake and niacin converted from dietary tryptophan.)
Note: Supplements containing at least 30 mg of niacin may cause itching, redness, rash, headache, and dizziness.
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Vitamin B12
Vitamin B12 helps maintain healthy blood and nerve cells. Although most Americans get vitamin B-12 through their diet, older adults and people who consume little or no animal products may suffer. If you don't get enough vitamin B-12 over time, you may experience fatigue or weakness, paleness, malaise, weight loss and loss of 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 dose :
Adults: 2.4 micrograms
Pregnant: 2.6 micrograms.
Lactation: 2.8 micrograms.
Note : Even in high doses, vitamin B-12 does not cause harmful side effects.
metal
“Iron is responsible for the production of hemoglobin in red blood cells,” says Cornell. This keeps the body oxygenated,” Cornell said. “If you feel tired and physically exhausted, you may not be getting enough iron.” Iron deficiency leads to difficulty concentrating and fighting germs. People with iron deficiency include women with heavy periods, pregnant women, and people who don't eat meat, poultry, or seafood.
Found in : Lean meats, seafood, poultry, spinach, lentils, beans and nuts.
Recommended daily dose :
Women ages 19 to 50: 18 milligrams.
Men ages 19 to 50: 8 milligrams.
Adults 51 years and older: 8 milligrams.
Pregnant: 27 mg.
Breastfeeding: 9 milligrams.
Note : Iron can cause stomach pain, nausea, constipation, and reduce the body's ability to absorb zinc. “Iron supplementation is generally easier on the digestive system,” says Cornell. (Chelated means it is easily absorbed.) Additionally, iron supplements should be kept out of the reach of children because accidental overdose can be fatal.
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magnesium
Among other things, magnesium contributes to the regulation of muscle and nerve function. “Magnesium is an electrolyte like potassium, sodium, calcium and chloride,” says Cornell. “They facilitate communication between tissues and organs in the body.” To explain how electrolytes work, Cornell compares them to electricity poles connected by wires: electricity poles to houses. Electrolytes act like electrical currents that move between poles and provide communication, such as when the brain sends a signal to the biceps to hear something. Muscle cramps and weakness can be common symptoms of electrolyte deficiency, Cornell said.
Symptoms of magnesium deficiency include muscle cramps, nausea, vomiting, loss of appetite and fatigue. People with type 2 diabetes, long-term alcohol abuse or gastrointestinal diseases such as celiac disease are at increased risk of magnesium deficiency.
Found in : dark leafy vegetables, legumes, nuts, seeds, whole grains, milk, yogurt and grain supplements.
Recommended daily dose :
Women: 310 to 320 mg.
Men: 400 to 420 mg.
Pregnant: 350 to 360 mm.
Lactation: 310-320 milligrams.
Note: Magnesium supplements may interact with certain medications.
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