Does A B Complex Help With Energy
While it’s true that your body needs B complex vitamins to produce energy from the foods you eatnot only to help power your muscles, but also for brain and nerve functiongetting these vitamins in supplemental form is different than consuming them in food.
The National Institutes of Health Office of Dietary Supplements stresses that “supplements can’t take the place of the variety of foods that are important to a healthy diet.” So, energy should ultimately come from the foods you eat, most notably carbohydrates and, to a lesser degree, proteins and fats.
B complex vitamins only serve as a catalyst to convert these calories into energy, much in the same way that a match ignites the fuel in charcoal. More “matches” cannot create more energy if there is not enough fuel to burn in the first place.
Plus, once the body has all of the B vitamins that it needs for the day, the rest will be excreted in the urine since they are water-soluble. While they are stored in muscle to some extent, they aren’t stored as readily as fat-soluble vitamins.
That’s not to say that vitamin supplements won’t make you feel better in some cases. If you have been diagnosed with pernicious anemia, for example , an injected or oral dose of vitamin B-12 can help improve your red blood cell count and alleviate symptoms of fatigue. This is also true for those people who have had gastric surgeries, such as resections or bypass surgery.
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.
Different Definitions Exist For Concepts Such As Energy Or Fatigue
From a nutrition science perspective, energy is provided by food, which is the only form of energy animals and humans can use to maintain the bodys structural and biochemical integrity. For the general public, energy is associated with the feelings of well-being, stamina and vitality that result in the ability to undertake their daily physical or intellectual activities and social relationships. Conversely, fatigue is often described as a perceived lack of energy or a feeling of low vitality .
Energy, vitality and fatigue are interrelated concepts, with the first two and the last sometimes seen as opposite ends of the same continuum . Each can be defined as the sum of certain mental and physical components As examples the former may include degree of emotional and psychological well-being, level of perceived fatigue, mental resilience and perseverance, with the latter including feeling strong and fit, or unable to do anything) .
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Wouldnt My Doctor Know If I Was Iron Deficient
Not necessarily. Routine blood testing usually includes a CBC . This includes the hemoglobin and hematocrit levels, i.e. the cells which are carry iron and are used by the blood to transport iron all over the body. However seeing a low hemoglobin or hematocrit usually means the iron deficiency is very severe or long standing. Earlier stages of iron deficiency are more subtle and require special testing of specific iron levels and Ferritin levels which reflect how much iron your body has stored up. These are not routinely done.
What If I Take Too Much Iron
As with other nutrients, too much iron can be dangerous and we advise caution in taking a supplement as it is intended to be taken. All vitamins containing iron are required to have a childproof cap and that is because iron in excess can actually be fatal. That is of course true only for very large doses. However, a small subset of the population has a condition called Hemochromatosis. These people can not handle even minimal doses of excess iron and it accumulates in their bodies. It then deposits in different organs and can cause liver damage or diabetes among other things. This is a genetic disorder that can be tested for. It is rare but illustrates to us how to much of any substance in the body can ultimately cause harm. For these reasons, finding only the proper iron source in the correct amount is essential. If taking iron for energy it is also important to find the right means of absorbing that iron to feel less fatigued. Iron replacement done right will build back levels so that over a few months time energy can return. To help you find the right balance of vitamins for your needs to take our brief survey and get your all in one custom vitamin .
The following recipe includes natural iron sources and the Vitamin C to absorb them:
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Can Vitamin D Give You More Energy
Low energy or fatigue is a common symptom of vitamin D deficiency. Thats because vitamin D seems to help mitochondriathe part of a cell that generates energyuse oxygen and power various parts of the body, including muscles . The thinking, then, is that a lack of vitamin D may impact mitochondrial function, causing fatigue.
In a 2016 study, researchers gave 120 fatigued people either a single megadose of vitamin D or a placebo. The researchers reported that the people who took vitamin D experienced significantly improved fatigue .
Studies have found that supplementing with vitamin D has improved energy levels in people who have recently had a kidney transplant .
One study of pro soccer players found that vitamin D levels were associated with better athletic performance .
Another study found that women who were deficient in vitamin D were more likely to report weakness, fatigue, and non-specific pain .
But the jury is still out. Large studies on otherwise healthy people taking a daily vitamin D supplement are lacking. A low vitamin D level might be the cause of your fatigue, or it might not.
If youre experiencing fatigue, talk with your healthcare provider about your concerns. They can test your vitamin D level with a simple blood test to determine if youre deficient.
How Much Iron Do I Need
The minimal daily requirement or RDA for iron is 18mg. That is how much your body should be taking in just to maintain normal function. This does not take into account any losses. While most of us get some iron via the food we eat, very few women are getting enough iron to make up for menstrual losses or long standing deficiency. How much you need to take, in addition to your diet, varies from person to person. Your age, stage in life, symptoms and other health factors all determine how much iron you may need. The best way to get vitamins for energy and fatigue is through a custom vitamin that is medically sound and based on your individual needs. Click here to take our vitamin survey and a get an all in one custom vitamin tailored to your needs.
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Coenzyme Q10 Is Crucial For Energy Production
Coenzyme Q10 is an antioxidant necessary for proper cell function, found in every cell of the body. Your cells need CoQ10 to produce energy, and research shows that it benefits patients with cardiovascular disease.
CoQ10 is found in meat, particularly organ meats, as well fish and peanuts. While our bodies are capable of producing CoQ10, the ability to do so naturally diminishes with age, so it is worth considering taking a CoQ10 supplement, especially later in life.
Lack Of Iron In Your Diet Can Lead To Tiredness And Fatigue
Iron is a key nutrient and essential mineral needed for many biological processes, including energy production. Like magnesium, certain enzymes involved in energy metabolism are dependent on iron to convert food into energy as ATP. Iron is also required to make healthy red blood cells that transport oxygen throughout the body.
Iron-deficiency anemiaone of the most common nutrient deficiencies in the worldoccurs when not enough iron is present to support normal red blood cell production. About 6% of the US population has iron-deficiency anemia. Symptoms of iron-deficiency anemia may include tiredness and fatigue, rapid heart rate, and rapid breathing after exercising. In iron-deficiency anemia, the lack of iron in red blood cells decreases the amount of oxygen delivered to muscles and impairs energy production in muscle cells, leading to fatigue.8
Iron is found in both animal- and plant-based foods . Heme iron from animal sources is more readily absorbed than nonheme iron therefore vegetarians and vegans need to eat a variety of whole grains, legumes, nuts, seeds, dried fruit, iron-fortified cereal, and green leafy vegetables to get the right amount of iron per day.
Some good food sources of iron include:
- White beans
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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
Vitamin C And Cortisol
In a previous post, I outlined the best supplements for adrenal fatigue, one of which is Vitamin C.
This is because one of the highest concentrations of vitamin C is located in your adrenal glands. Your adrenal glands use vitamin C to produce cortisol. When your body is exposed to a stress , your adrenal glands release cortisol to help your body cope with the stress.
In fact, vitamin C is so important for cortisol production that when ultra marathoners supplemented vitamin C following a race it helped to lower inflammation and improved the circulation of cortisol.
If vitamin C helps reduce the effects of stress in such an intense situation, it is safe to assume that it will also be of benefit in your own life ultra marathoner or not!
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How To Get More Vitamin D
You can get more vitamin D by eating D-rich foods, including fatty fish , fish oil, fortified milk, egg yolks, and fortified breakfast cereals.
You could also take a vitamin D supplement. The Office of Dietary Supplements recommends a daily intake of vitamin D of 600 IU for adults up to age 69 and 800 IU for adults 70 and older. The tolerable upper daily limit is 4,000 IU . Be careful when taking vitamin D supplementsvitamin D toxicity is possible .
It is possible to get enough vitamin D from the sun, but only at certain times of the year. Some researchers believe that about five to 30 minutes of sun exposure between 10 a.m. and 3 p.m., at least twice a week to your face, arms, legs, or back can result in sufficient vitamin D production . However, there are no actual recommendations regarding the amount of time to spend in the sun since sun exposure also increases your risk of developing skin cancer.
During the winter in the Northern Hemisphere, it can be impossible to get enough vitamin D via the sun. Vitamin D supplementation can be helpful in maintaining normal levels.
Reduce Stress And Fatigue With Rhodiola Rosea
Rhodiola, also known as Rhodiola rosea, is a botanical supplement that has been used in traditional medicine in Eastern Europe and Asia for centuries. Not only will it help you feel more alert and decrease stress, it can also improve your mood, according to clinical research.
In a 2016 study from The Journal of Sports Medicine and Physical Fitness, rhodiola supplementation was shown to improve endurance while exercising, as well as assist in recovery afterwards. Rhodiola is a great choice if your exhaustion is related to intense activity.
As the scientific research on rhodiola continues to emerge, it could become an increasingly popular tool for improving quality of life.
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What Are The Benefits Of Vitamin A For Energy
Vitamin A obviously plays a key role in preventing disease, maintaining proper energy levels, and much more. Taking a vitamin A supplement can help those who are otherwise deficient in the nutrient, which is generally determined by age, weight, and gender needs for each individual. Vitamin A has multiple roles and benefits for those who take it as an energy supplement.
The primary advantages of vitamin A for energy purposes are listed below, along with a brief listing of other vitamins that can assist with energy, and finally a brand-name resource for those who want to become familiar with the actual names of vitamin A items on their local store shelves:
Reasons you need vitamin A for energy:
-It helps your cells produce a natural form of bodily energy known as ATP
-Without proper amounts of vitamin A, your body can convert to direct burning of fat and become less resistant to many diseases
-Vitamin A deficiency has been linked to other problems associated with low energy, like impaired respiration, poor immune function, and weak eyesight
Other vitamins you can supplement with to boost energy:
-CoQ10, also known as coenzyme 10, is a result of the bodys natural processes and is in great supply within the cells of healthy humans. It is believed that low CoQ10 levels result in fatigue. As people age, or if they have naturally low levels of CoQ10, they can boost their energy levels by taking a supplement.
How Do You Treat Low Iron
Some of us can replenish our iron from a well rounded diet. However, the American diet has changed significantly over the last few decades. Our healthier diet, geared towards prevention of heart disease, now contains significantly less red meat than it once did. Most of us are eating red meat on much rarer occasion than we used to. Fabulous as this may be for our cholesterol and heart health, it has actually contributed to widespread iron deficiency. Red meat is not the only dietary source of iron, but it is one of the best.
While some fruits and vegetables do contain Iron sources, they have lower amounts and are not as well absorbed. Therefore, vegetarians are at high risk for Iron deficiency. Contributing to this confusion are antacids and stomach medications which can also decrease the absorption of your Iron intake. That means you may not actually be getting credit for the Iron that you do take in.
It has been our experience that Iron as Carbonyl is far less likely to cause any GI side effects. For this reason, people who are taking iron for energy can continue taking it and slowly build up their iron stores. No vitamin regimen is effective if you dont take continue to take the vitamins!
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What Is Vitamin D
Vitamin D is actually a prohormone, not a vitamin. That means its something the body makes and converts to a hormone. As you learned around age 13, hormones stimulate certain systems of the body into action. To oversimplify it: A surge of hormones gets things moving, while a dearth or imbalance of hormones can cause processes to slow or stop.
Vitamin D is called the sunshine vitamin because the body generates it when the skin is exposed to the sun.
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Vitamin Ds also found in a variety of foods, including fatty fish , fish oil, vitamin D-fortified milk, eggs, and fortified breakfast cereals.
But most of us get most of our vitamin D from the sun, and our largely indoor lives have made that problematic. A large percentage of the population may be vitamin D deficientup to 40% of Americans and 1 billion people worldwide .