Impact Of Vitamins And Minerals Frank Deficiencies On Mental Fatigue And Cognitive Or Psychological Functions
7.1.1. Deficiencies in Individual B Vitamins and Mental Fatigue and Cognitive or Psychological Functions
Long-term niacin deficiency can lead to neurological symptoms, including depression and loss of memory . These symptoms attenuate or disappear following niacin intake, confirming its role in the brain and nervous system . In addition, niacin receptors, which are normally distributed throughout the brain, are affected in several brain areas in people with Parkinson disease quoted in .
Deficiency in pantothenic acid results in neurological dysfunction. Dogs treated with an antagonist of vitamin B5 that induces a deficiency of pantothenic acid developed an acute encephalopathy . In humans, there is a rare genetic defect in the production of pantothenate kinase, an enzyme that is crucial in the synthesis of acetyl-CoA, which translates into inherited neurodegenerative diseases or neurodegeneration . Experimentally induced deficiency in pantothenic acid results in personality changes .
During severe pyridoxine deficiency, disturbed neurologic functions, such as convulsive epileptic seizures and irritability and depression, are observed .
7.1.2. Deficiency in Vitamin C and Minerals and Mental Fatigue and Cognitive or Psychological Functions
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.
B12 Vitamin Supplements From Everlywell
If you lack energy and you think your B12 intake is to blame, speak with a healthcare provider about your B12 levels. However, be aware that depleted energy can be a symptom of various other health conditions.
If your healthcare provider recommends boosting your B12 intake, try Everlywell vitamin B12 supplements for an easy option. With vegan and non-GMO tablets, each bottle contains a 30-day supply.
References
1. B Vitamins. MedlinePlus. URL. Accessed May 17, 2022.
2. How Cells Obtain Energy from Food. National Institutes of Health. URL. Accessed May 17, 2022.
3. Physiology, Adenosine Triphosphate. National Institutes of Health. URL. Accessed May 17, 2022.
4. Wolffenbuttel BHR, Wouters HJCM, Heiner-Fokkema MR, van der Klauw MM. The Many Faces of Cobalamin Deficiency. Mayo Clin Proc Innov Qual Outcomes. 2019 3:200-214. Published 2019 May 27.
5. Vitamin B12 – Health Professional Fact Sheet. National Institutes of Health. URL. Accessed May 17, 2022.
Also Check: What Are Prenatal Vitamins Good For When Pregnant
How Antioxidants May Help
Antioxidants are able to neutralize marauders such as free radicals by giving up some of their own electrons. When a vitamin C or E molecule makes this sacrifice, it may allow a crucial protein, gene, or cell membrane to escape damage. This helps break a chain reaction that can affect many other cells.
It is important to recognize that the term antioxidant reflects a chemical property rather than a specific nutritional property. Each of the nutrients that has antioxidant properties also has numerous other aspects and should be considered individually. The context is also importantin some settings, for example, vitamin C is an antioxidant, and in others it can be a pro-oxidant.
Your Body Will Thank You
My experience along with that of millions of people worldwide is that supplementing with vitamins, minerals, and herbs can definitely help increase your overall health and well-being. It can also give your energy levels a significant boost.
If youre currently feeling low on energy, try adding a few of the supplements Ive recommended to your daily diet. Im confident youll quickly see a tangible and positive difference.
Homemade energy drinks are a great alternative to store-bought energy drinks, which can be full of sugar, caffeine, and other harmful substances. If you need a boost to get your day started, or just need a little pick-me-up after a workout, these drinks are great options. Many of these drinks are designed to restore electrolytes and to give a boost when needed.
Check out the following homemade energy drink recipes, and next time youre feeling sluggish, choose one and give it a try!
Also Check: Is Vitamin B12 Good For Tinnitus
Also Check: How Much Vitamin D Is In A Glass Of Milk
Vitamin B6 For Sustained Vigor
Do any of the B vitamins work harder than B6? B6 or pyridoxine helps with muscle repair, combating anemia, brain function and much more. More importantly, B6 converts proteins, fats, and carbohydrates to glucose. The vitamin manages energy use too and prolonged energy can be expected when taking a B6 supplement.
Are Vitamin B12 Supplements Good For You
Most folks get enough B12 from their diets. But you might want to consider supplements if youre B12 deficient. They come in gummies, capsules, nasal sprays, tablets, shots, and sublingual supplements that dissolve under your tongue. So, yeah, youve got mad options.
Just keep in mind, not all supplements are created equally. Those B12 energy shots at the convenience store might seem like a great idea at 2 a.m. But they might do more harm than good thanks to questionable ingredients. So, stick to high quality supplement brands that your doc recommends.
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When To Take Vitamin D3 For Optimal Energy
Because it can be difficult to obtain the levels of vitamin D we need from food or sun exposure alone, many of us take vitamin D3 supplements to ensure our energy levels stay up. To get the most out of these supplements, we must know the best methods of taking them.
So what are the best methods?
The perfect time to take vitamin D3 is first thing in the morning. Not only does this start our day off with an energy boost, but it eliminates the chance of poor sleep quality that can result in taking the vitamin in the evening or night.
Its also important to take vitamin D supplements with a healthy breakfast. This will help to stimulate digestion and improve absorption of the supplement, increasing its effectiveness.
Research Supports That Vitamin D3 Increases Energy
How do we know vitamin D3 works to combat fatigue? Well, dont take our word for it – there is plenty of research that suggests there are links between vitamin D intake and energy levels.
One double-blind study from 2016 tested the effects of vitamin D3 on a group of people who were suffering from fatigue but otherwise healthy. The results of this study concluded that the implementation of vitamin D3 led to a significant improvement in fatigue.
Another study found that this vitamin even enhanced the athletic performance of professional soccer players, suggesting that vitamin D3 helps improve our energy and stamina during exercise.
But if were not professional athletes, do we need vitamin D3? Of course! One study found that women suffering from a vitamin D3 deficiency had an impaired quality of life due to weakness and fatigue.
Vitamin D3 can give us all the energy we need to get through the day, whether were scoring goals, working in an office, or simply performing household chores.
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Medical School Studies Prove Vitamins Guard Against Disease Making You Healthier And More Energetic
According to a 2013 study cited in the journal Neurology, B complex vitamins may help prevent stroke. The study, conducted at Zhengzhou University in Zhengzhou, China, found that âVitamin B lowered the risk of stroke in the studies overall by seven percent.â
Another study, this one dealing with colon cancer, was cited in the Canadian Journal of Physiology and Pharmacology. One group of rats in the study received multivitamin and mineral supplements daily during research had an 84% reduction in pre-cancer lesions and didnât develop tumors.
Coq10 Helps Turn Carbohydrates & Fats Into Energy Your Body Can Use
If youre big into researching for vitamins to take for energy, youve probably heard of CoQ10. While its often touted as one of the best vitamins for energy, CoQ10 is not actually a vitamin but a vitamin-like compound that can be made in the body and obtained from food and supplements.
CoQ10 is a coenzyme molecules essential to kickstarting a biological process in the body. CoQ10 which is present in nearly every cell in your body is needed to convert carbohydrates and fats into energy in the form of ATP in your cells mitochondria . ATP is then used to power muscles in the hardest-working parts of your body, such as in the heart, liver, and kidneys.
The best food sources of CoQ10 are beef, chicken, and fish. CoQ10 can also be found in:
- Canola and soybean oils
Although CoQ10 can be synthesized in the body, certain factors such as older age, existing health conditions, and the use of statin drugs may deplete your bodys supply of this important compound. Certain cholesterol-lowering drugs are known to inhibit the bodys production of CoQ10, which is why supplementation is often suggested for statin users to help replenish CoQ10 levels.4 Adding a CoQ10 supplement to your daily routine can be a great way to replenish CoQ10 levels to support cellular energy production.
Also Check: Nature Made Vitamin D3 Reviews
How Does Vitamin A Impact Energy Levels
The exact role of vitamin A in bodily energy production has only recently come to light and been identified by scientific research. Much of the original clinical study materials are highly academic and aimed at professional medical workers. Here are the main facts, in plain English, about vitamin As key role in human energy levels:
Vitamin A actually helps create energy within human cells, according to a team of international researchers, linked above, who were investigating why hundreds of diseases were directly linked to a deficiency of the nutrient. The detailed explanation goes like this: Retinol helps cellular mitochondria synthesize a substance called ATP, which has a direct effect on energy levels. If theres not enough retinol in the cell to begin with, human energy available within the body can decrease by up to 30 percent.
Low vitamin A levels can lead to sluggishness and lethargy. If a healthy human doesnt get enough vitamin A, scientists believe that the cells resort to available fats, which usually leads to a lethargic, sluggish state.
Depriving a person of vitamin A was shown in clinical research to lead to various problems, one of which is decreased respiration, or breathing. One study demonstrated that when levels of the vitamin are restored to their normal levels, respiration is no longer impaired and most other negative side-effects of low vitamin A are immediately reversed.
How To Get More Energy
Feeling tired? Learn how to increase your energy levels
Many of you may have pressing lifestyles that require balancing a career, looking after children and trying to eat clean, all whilst keeping as active as possible. Due to these busy lifestyles, this may have led to many of you feeling tired most of the time. So what can you do to help reduce your tiredness?
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Should I Invest In Supplements
Before I suggest a list of the types of supplements you should take, this is what you should bear in mind. Supplements are just an aid to a healthy eating lifestyle. In other words, you should always aim to eat healthier, vary your plate, and have enough whole foods in your diet. That is crucial to ensure that you are meeting at least the minimum nutrient requirements.
You shouldnt invest in supplements to get your main nutrition. Always focus on quality foods before you supplement your diet. Now, supplements can reinforce what youre lacking in your eating lifestyle. Because of that, I love to always have some sort of multivitamin complex.
In general, if you have a proper eating lifestyle, its not mandatory to invest in supplements. However, there are specific cases, for example, pregnant women, in which we recommend taking supplements. Always make sure that you check with your doctor or nutritionist before taking any form of supplement.
Should I Take Vitamin Supplements
Supplements are a great way to add more of a specific nutrient to your diet. As mentioned earlier, all of the essential nutrients can be found in a healthy and balanced diet, but the fact is that many of us dont have that. We live in a fast-paced world, and sometimes our diet suffers as a result of trying to do everything at once and opting for quick energy and fast meals over careful food choices and patient food preparation.
Some people who are at risk of nutrient deficiency can reap the benefits of supplements. For example, if you have a health condition that compromises your bodys ability to absorb iron, then you risk developing iron-deficiency anemia. Iron supplements can boost the levels of this essential mineral and prevent the onset of related illnesses.
Women who are trying to get pregnant can increase their chances of conception by adding an increased amount of folate to their diet. Daily folic acid supplements containing around 400mg of this nutrient is the recommended dose.
We absorb vitamin D through sunlight, but not everyone has year-round access to direct sunlight. During the winter months, you can still get the dietary reference intake of vitamin D through supplements.
Also Check: Best Vitamins For Skin Hair And Nails
Best Minerals And Supplements For Energy
Supplements To Boost Energy
We lead extremely busy lives we wake up early and often go to bed far too late. Many of us get nowhere near the recommended amount of sleep. This can leave us feeling fatigued throughout the day making even the most basic of chores that much more difficult.
For many people simply getting enough sleep can fix the problem but chronic fatigue is a far bigger issue.
Although it does little for you in the long run, many people feel that they cant get going until they have had a strong cup of coffee or three. Coffee certainly stimulates you in the short term but it also puts stresses on your adrenal glands and you may well suffer an energy dump later in the day.
Similarly, high energy drinks will not do your body a great deal of good. They depend on sugar and caffeine for immediate stimulation but contain no valuable nutrients that are in any way good for our health.
Good energy levels depend on several key factors sleep, exercise and diet. These are all factors that will help you to stay physically and mentally alert. Getting the right nutrients from an organic food source and hydrating yourself with water can make all the difference. Starting up an exercise program or increasing the amount of exercise you do will also help and it goes without saying that getting more sleep is a must.
Read Also: Does Vitamin D Help Babies Sleep
What Vitamins Give You Energy
One of the most important groups of vitamins out there for energy is a group of 8 vitamins called the B vitamins. B vitamins are water-soluble, versus fat-soluble vitamins like vitamin A or E, which means the body cannot store them. So, we need to give our body B vitamins every day from our food, or a vitamin pill. And not just for energy-B vitamins play a whole host of crucial roles in our bodies including maintaining the blood and making neurotransmitters for our brains.
As a whole, the B vitamins are used by the body to make energy out of our food. B vitamins are used at the cellular level to make the energy our cells need.
