B Vitamins And Energy Drinks
Even though energy drink manufacturers often boast about the high content of B vitamins in their products, these nutrients arent necessarily what boosts your energy. Usually, the increase in energy comes from the drinks caffeine.
Well-known brands of energy drinks contain anywhere from 71 milligrams of caffeine per can to as much as 242 milligrams. By comparison, four single espressos deliver 252 milligrams of caffeine, and few people ever dream of drinking that much in one sitting.
If you experience a boost of energy after drinking an energy drink, take a look at the product label. More likely than not, youll find caffeine as one of the main ingredients.
Causes Of Vitamin B6 Deficiency
Because vitamin B6 is present in many foods, the deficiency rarely results from inadequate intake except in severe malnutrition. However, deficiency can also occur, because extensive processing can remove vitamin B6 from foods.
Vitamin B6 deficiency often results from
). People with this disorder do not consume enough vitamin B6.
Vitamins And Minerals Are Involved In Neuronal Structures
Thiamine is involved in the formation of synapses, the growth of axons and myelin genesis, leading to the establishment of a functional neuroglia. It is also able to stabilize the membrane of newly generated neuronal cells during embryogenesis and may control apoptosis this may proceed through suspected thiamine-binding sites, present on biological membranes .
Pantothenic acid is an essential precursor in the synthesis of acetyl-CoA. Many soluble proteins are acetylated by acetyl-CoA at their N-termination. N-Acetylation is one of the most common covalent modifications of proteins, crucial for their regulation and function, and approximately 85% of all human proteins are acetylated . These post-translation modifications are in particular present in nervous system structures: protein acetylation also appears important for neuronal development .
Folate is involved in cerebral methylation processes and is important in maintaining neuronal and glial membrane lipids, which could have effects on more general brain functions as reflected in changes in mood, irritability and sleep .
Several components of the nervous system are modulated by the concentrations in ascorbate , including neurotransmitter receptors and brain cellular structures and the synthesis of glial cells and myelin .
Iron is known to be critical for neuronal differentiation and proliferation. Iron deficiency affects neural processes such as myelination, dendritic arborization and neural plasticity .
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Effects Of Supplementation With Vitamins And Minerals On Physical Fatigue
Few studies have addressed the effect of supplementation with vitamins and minerals on physical fatigue and data are lacking, especially regarding niacin, pyridoxine or cobalamin. Existing supplementation studies most often use large doses, well above daily nutritional requirements: this helps provide the proof of concept and demonstrates the role of the vitamin or mineral in alleviating physical fatigue but it does not document the appropriate amounts to be given or the nutrient status that should be reached.
6.2.1. Supplementation with Individual B Vitamins and Physical Fatigue
In 16 young athletes, high-dose thiamine supplementation for 3 days markedly increased blood thiamine level and significantly decreased the number of complaints after a cycling exercise, in a subjective fatigue assessment .
A few animal findings support a role of supplementation with pantothenic acid in alleviating muscular fatigue whereas human data are still controversial. During exercise, rats made deficient in pantothenic acid became exhausted more rapidly and their tissue acetyl-CoA levels were lower than in vitamin B5-replete animals. A 2 week supplementation with 2 g/day of pantothenic acid translated into better performance for trained distance runners, with a better use of oxygen and less lactic acid accumulation, but this was not reproduced in another similar study .
6.2.2. Supplementation with Vitamin C and Physical Fatigue
The Bottom Line B Is Good For Energy
The truth is, the eight B vitamins contribute in a unique way to metabolism. The more efficient the metabolism, the more efficient the energy. Vitamins like B5 and B6 work together. B12 is energy-boosting along with B6. Pharmacists and doctors often suggest a high-quality B-complex supplement. A B-complex supplement provides the daily recommended B vitamins in a single dosage.
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The Synthesis Of Neurotransmitters Is Dependent On Vitamins B1 B5 B6 B9 And C
Thiamine is required for the synthesis of fatty acids, steroids, nucleic acids and aromatic amino acids, which are precursors to a range of neurotransmitters, including acetylcholine, glutamate and gamma-aminobutyric acid .
Pantothenic acid is required for the synthesis of the neurotransmitter acetylcholine, as shown by experimental studies in rats in which pantothenic acid was depleted using chronic alcohol exposure that displayed a decreased synthesis of acetylcholine in the brain .
In the brain, the aromatic L-amino acid decarboxylase, an enzyme dependent on PLP , catalyzes the synthesis of two major neurotransmitters: serotonin from tryptophan and dopamine from phenylalanine. The synthesis of other neurotransmitters, including glutamate or gamma-aminobutyric acid, is also catalyzed by enzymes that require vitamin B6 as cofactors .
Vitamin B9 enables cerebral methylation processes and this affects the metabolism of the neurotransmitters serotonin and dopamine, which are important in mood regulation. More precisely, folate has been linked to the maintenance of adequate cerebral levels of tetrahydropterin, a key cofactor in the hydroxylation reactions that lead to the synthesis of serotonin and catecholamines. .
Vitamin C is involved in the synthesis and modulation of some hormonal components of the nervous system. It is a cofactor of the enzymes that catalyze the formation of catecholamines: , and of enzymes that are active in the biosynthesis of neuropeptides
Does Vitamin B6 Help You Sleep
B6 is crucial in the production of serotonin. Which as you probably know, plays a huge role in making you feel happy. But it also gets converted into melatonin, the sleep hormone and a potent antioxidant.
For years, there has been tons of anecdotal evidence suggesting that B6 levels are a key component in determining ones quality of sleep and the ability to dream.
A recent study set out to finally demonstrate the claims, and had participants ingest 240 mg of B6 before bed and the result was a significant increase in the amount of dreams participants recalled.
Furthermore, multiple studies suggest formulations including B6 are extremely effective in inducing sleep. Especially when combined with melatonin and botanicals which is why my Sweet Dreams formula includes exactly those ingredients. Warning: only try it if you want to have the best nights sleep of your life!
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Choosing The Right Multivitamin
All multivitamins are not created equal. Check the dosage labels to ensure that you are getting enough of the right vitamins, especially B-complex vitamins, including niacin. Avoid taking multivitamins that include mega doses of vitamin A. More than 4,000 international units of retinol, which is one form of vitamin A, may be toxic, the Diet Channel warns. Beta carotene, another form of vitamin A, does not pose a health risk for most adults however, randomized trials showed that smokers who took high single-dose supplements of beta carotene have an increased risk of developing lung cancer, according to Harvard University School of Public Health. You should begin to feel beneficial effects of taking a multivitamin within a few days, if not, try another formulation, Diet.com suggests. Remember to talk with your doctor about which formulation would be best for you, and consider meditation or yoga to lower energy-draining stress.
Energy Vitamins: Vitamins To Look For In Energy Drinks
This is an evidence based article
This article has been written by experts and fact-checked by experts, including licensed nutritionists, dietitians or medical professionals. The information in the article is based on scientific studies and research.
It is designed to be honest, unbiased and objective, and opinions from both sides of an argument are presented wherever there is disagreement.
The scientific references in this article are clickable links to peer-reviewed research material on the subject being discussed.
Many people start taking vitamin supplements when they feel rundown.
Weve heard since we were kids that we need to take vitamins every day in order to stay healthy. Were bombarded with TV ads for womens multivitamins, particularly ones designed for older adults. An enormous number of foods, from orange juice to milk, are fortified with vitamins.
So its only natural that energy drink producers add vitamins to their products as well.
Thats not a bad thing. The body needs 13 essential vitamins to work properly, and the U.S. government recommends the minimum amount of each vitamin we should consume every day.
Its not quite that simple, though. The body needs vitamins for energy production, but the vitamins dont actually give us more energy.
Lets figure out what that means and then figure out which vitamins are the most helpful.
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How Do You Choose An Energy Supplement
There are three main type of energy supplements. You can either use:
Of these, we think the last option is by far the best.
If you want to really make a big difference to your mental and physical performance, then you need to take a holistic, multifaceted approach to energy.
Low energy levels do not always have a single cause.
Likewise, there is often no one single fix for low energy you need to tackle low energy on multiple fronts.
You also want to avoid synthetic energy boosters or harmful stimulants. Although these energy supplements give you a short-term kick, they usually cause side effects, can be harmful in the long-term, and sometimes cause dependency.
Thats why pre-made natural energy supplements are the best option for people looking to improve focus, increase mental stamina, and combat fatigue. The best energy supplements will provide a balanced blend of minerals, herbal extracts, natural stimulants and vitamins that have been scientifically-proven to increase energy levels. Top quality energy boosters will be safe and free of side effects too.
Using Vitamins To Increase Energy Sharpen Focus And Decrease Tiredness
The vitamins listed above are more than capable of fixing fatigue, boosting energy levels, and promoting overall good health. But using just one of them is probably not going to make much of a difference to your energy on a day-to-day basis. You will not be able to tell which vitamin you are really lacking, and they all have quite small effects in the grand scheme of things.
The best way to use vitamins to increase energy levels is to use a supplement stack which contains several vitamins as well as other natural energy boosters.
This means you will be attacking tiredness on all fronts, which significantly increases your chances of success. Whats more, using multiple vitamins known to boost energy and decrease tiredness at the same time will give you results far greater than you get from the sum of the individual ingredients.
To learn more about the best energy supplements on sale right now, check out our natural energy supplement buying guide: .
To learn more about natural stimulants, see our Adderall alternatives page: .
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Fatigue May Also Result From A Dysfunction In The Supply Of Oxygen To Muscles And Brain
Brain and muscle tissue are both also highly dependent on oxygen. The brain consumes approximately 3.5 mL O2 per minute and per 100 g of tissue, which corresponds to 20% of the oxygen needs of the whole body. Compromised oxygen delivery can harm the brain, with chronic hypoxia resulting in impaired intellectual function . Resting muscle consumes only 1 ml O2 per minute and per 100 g of tissue, but oxygen consumption can increase up to 50-fold in contracting muscle, when exercising , and this enables enhanced performance . During anemia, i.e., when the levels of hemoglobin are decreased, oxygen delivery is impaired, with consequences for not only cognitive and physical performance, but also perceived fatigue and tiredness . It is notable that sustained, intense mental processing results in a measurable decrease in circulating levels of glucose and oxygen . Fatigue is considered a major component of anemia symptomatology, whatever the underlying reason for decreased hemoglobin level .
Vitamin B6 Promotes Healthy Brain Function
An increase in homocysteine levels can also speed up cognitive decline, says Wong. This uptick can lead to an increased risk of neurological conditions such as dementia.
In addition to regulating homocysteine levels, B6 plays a role in the synthesis of important neurotransmitters chemical messengers used by the brain and nervous system. Some of the neurotransmitters B6 helps synthesize include:
- Dopamine: responsible for reward-seeking, motivation, and movement
- Serotonin: stabilizes mood, causes feelings of well-being and happiness.
- Melatonin: plays a role in regulating our circadian rhythm and ability to fall asleep
- Noradrenaline: produces the fight or flight response in our body when we perceive danger
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Is 1000 Mg Of Vitamin C Safe
There is a limit for the amount of vitamins C that can be consumed by adults. It is recommended that people with chronic liver disease, gout, or kidney disease take no more than 1,000 IU of vitamins C and E a day. It is possible to increase the excretion of urinary oxalate and uric acid with a high intake of vitamins C and C.
Understanding The Many Roles Of Vitamin A
Vitamin A is considered one of the 10 most important nutrients for human health. Its role in maintaining proper bodily function cannot be over-emphasized. Here are some of the key facts about vitamin A that consumers should think about when considering a supplement or wondering about how to restore energy levels:
-Vitamin A is in all kinds of foods, helps maintain good vision, aids in reproduction and is essential for the human immune systems function. For organs to operate as they should, vitamin A is vital, especially for kidneys, lungs, and the heart.
-There are two different kinds of vitamin A, provitamin A and performed. Dairy, fish, meat, and poultry contain preformed A, while provitamin A is found in plant-based foods, fruits, and many vegetables. Beta-carotene, for example, is a typical provitamin A supplement.
-Recommended amounts of vitamin A vary for individuals based on a number of factors, primarily their reproductive status and their age. Gender and body size also play a small role in the daily amount needed.
-Vitamin A supplements include those that contain only the vitamin itself, supplements that contain multiple vitamins, and specialized forms available in health food stores. Consumers can purchase retinol palmitate or retinol acetate, both of which are performed versions of the vitamin. There are many beta-carotene supplements, which are provitamin A versions. Other products on store shelves include combinations of preformed and provitamin A.
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Vitamins B3 And B5 Iron Magnesium And Zinc Are Important For Neurotransmission
Through NAD, niacin is involved in the control of intracellular calcium release. Calcium signalling is strongly integrated with nucleotide metabolism and the energy status of the cell, which are both dependent on NAD. Knowing the role of calcium in generating action potential in neurons, this is of high relevance regarding the role of niacin in cerebral functions .
Pantothenic acid-dependent palmitoylation of certain neuronal proteins is needed for release of neurotransmitters in the synapse, and is thus mandatory for transduction of information in the brain .
Iron is thought to be important for synaptic function as iron deficiency has been shown in a large set of preclinical studies to induce alterations in the electrophysiological properties of neural circuitry and neurotransmitter systems . Furthermore, recent findings suggest that a limited and controlled amount of reactive oxygen species in hippocampal neurons, including those generated by iron through the Fenton reaction, may stimulate calcium release, and thus allow calcium signals to activate the signalling cascades that lead to the transcription of genes known to participate in synaptic plasticity .
How Much Vitamin B6 You Need Changes With Age
Its important to know that vitamin B6 are water-soluble, which means they dissolve in water and other bodily fluids, so any amount of these nutrients that your body doesnt use gets excreted in urine, Angelone explains. That means vitamin B6 is needed every day since the body cant store water-soluble vitamins.
The exact amount of B6 vitamin you need every day depends on your age, gender, and any special circumstances, such as whether youre pregnant or breastfeeding. Here is an overview of how much B6 vitamin people need at different stages of life:
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Top 10 Vitamin B6 Foods
One of the best ways to increase your intake of this important water-soluble vitamin is to squeeze more vitamin B foods into your daily diet. Here are a few of the top foods with B6 to get you started:
Foods That Will Boost Your Vitamin B6 Intake
Eating a well-balanced diet is the simplest way to make sure you’re getting all the nutrients needed to keep your body moving along at its best. But we know that sometimes you love to get into the nitty-gritty details of specific nutrients, like vitamin B6. So we thought we’d bring you this roundup of the best food sources of vitamin B6.
Before we get to the really fun stuff , let’s make sure you understand the basics of this important nutrient.
Vitamin B6, also known as pyridoxine, plays an important role in our overall health, including helping the body metabolize protein, carbohydrates, and fats. Research shows it plays a role in heart health, cognitive functioning, stimulating blood sugar production, and it may even lessen symptoms of PMS and menstruation, explains Wendy Bazilian, DrPH and registered dietitian nutritionist.
Wondering how much B6 you need? The recommended dietary allowance, or RDA, for men and women between the ages of 19 and 50 is 1.3 mg. Pregnant and lactating women need a bit more though, and should aim for 1.9 to 2 mg per day, Bazilian tells Byrdie.
Though some people may need to take vitamin B6 supplements, many people can obtain a sufficient amount of vitamin B6 from food alone. “Its found pretty widely in foods, so it shouldnt be too challenging to find food sources that you like individually and build them into a flavorful and nutrient-dense diet,” she says.
Here are some great food sources of vitamin B6.
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