Do Older Adults Need More Vitamin B
Older adults are in the age group thats most likely to be deficient in vitamin B-12. As you age, your digestive system doesnt produce as much acid. This reduces your bodys ability to absorb vitamin B-12.
The National Health and Nutrition Examination Survey found that more than 3 percent of adults over age 50 have seriously low levels of vitamin B-12. The survey also says that up to 20 percent of older adults may have borderline levels of vitamin B-12.
Evidence indicates that vitamin B-12 has many benefits for people as they age. It can:
- reduce your risk of a heart attack and stroke
- benefit your memory
The 16 Best Vitamins And Supplements To Boost Energy Naturally
Are you feeling tired all the time? Are you struggling to get through your day?
Maybe youre wondering if theres something you can do to help.
Turns out, there are plenty of things that can help boost your energy and make life a bit easier.
Vitamins and supplements have been shown to be effective in promoting natural energy through biochemical and clinical evidence.
These nutrients work by acting on various biochemical pathways in the body that are involved in energy metabolism.
Additionally, certain vitamins and supplements can help increase energy levels by reducing fatigue and improving sleep quality, which are both often associated with low energy levels.
While more research is needed to confirm the efficacy of these nutrients for promoting natural energy, existing evidence suggests that incorporating vitamins and supplements into your diet may be a simple and effective way to improve overall health and well-being.
Below are 16 of the best vitamins and supplements to boost energy naturally:
Vitamins That Give You Energy: The Four Bs And Iron
Key vitamins that boost energy include these four Bs: B1, B2, B6, and B12, each of them important in the metabolism of your cells and the formation of red blood cells. They play a part in how your body processes the nutrients you eat and converts them into energy.
B12 is especially important. A diet thats too light in B12 foods can result in noticeable fatigue and mood changes. Long-term B12 deficiency can contribute to permanent nerve damage.
We get B12 naturally from poultry, pork, beef, seafood, and dairy products. Leafy green vegetables, peas, lentils, and beans also have B12 along with other B vitamins, as do whole grains. Youve also noticed, no doubt, a wide range of breakfast cereals boasting that theyre fortified with vitamin B12.
These types of foods also contribute iron, a critical nutrient that aids your body in getting oxygen through the bloodstream. Fatigue often follows insufficient oxygenation. An iron deficiency may mean that fewer blood cells are being made, resulting in anemia. Unfortunately, its not uncommon estimates show that around 25 percent of the worlds population is anemic.
To get more iron, make sure your diet has the foods mentioned aboveparticularly the caveman diet staples of meat and poultryalong with the following:
Also Check: What Is The Best Organic Prenatal Vitamin
Best Vitamins For Energy*
As I inch closer to age 40, Ive noticed that my energy levels have begun to decrease a bit.
Ive been working really hard over the past few months to improve my diet and to focus on being more intentional with my self-care routine.
Ive also been researching the best vitamins for energy because I believe a quality supplement will compliment my wellness regime. .
While there are truly a plethora of vitamins that can help support healthy energy levels, I decided to focus on trying to boost my vitamin B intakespecifically vitamin B12.
Qualia Nootropic Energy Drink
Neurohacker produces the #1 nootropic supplement on the market called Qualia Mind. You can learn more about this nootropic stack here.
Today, they just unveiled their latest creation: Qualia Nootropic Energy.
Qualia Nootropic Energy is designed to give you:
- Clean, long-lasting energy
Neurohacker employees a team of scientific advisors who are meticulous with the development of new products.
Heres a look at the label:
So if youre looking for a powerful energy supplement in the form of an energy drink, give Qualia Nootropic Energy a try.
Recommended Reading: When Should You Apply Vitamin C Serum
Does Vitamin B12 Give You Energy
Vitamin B12 plays a vital role in the production of energy in our bodies from the foods we eat. When you’re low on B12 you may be left feeling sluggish. Regularly supplementing with B12 when your levels are low can certainly help boost your energy.
These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease.
Are Vitamin Supplements Required For Energy Production
People who eat healthy, balanced diets usually consume all of the vitamins they need for energy production and the other tasks that vitamins perform in the body. Unfortunately, the majority of Americans dont have a healthy diet.
The U.S. National Health and Nutrition Survey, conducted regularly throughout the country by the Centers for Disease Control, gave the average American a failing grade on the Healthy Eating Index. That means vitamin supplementation could be a very good idea, to ensure among many other benefits that energy production is maximized.
Low energy or regular tiredness may also indicate a more serious vitamin deficiency . They can also be symptoms of illness or disease.
If you get enough sleep but still experience daily energy problems, you should consider seeing a healthcare professional to rule out those medical issues before taking vitamins or dietary supplements, or downing energy drinks, in an effort to increase energy.
Thats the background. Its time to talk about the best vitamins for energy production.
Don’t Miss: What Is Vitamin D Vitamins Good For
The 5 Best Vitamins And Supplements To Increase Your Energy Naturally Caffeine Is A Time
Whether youre gearing up to seize the day, power through an afternoon slump, or hit the gym, caffeine is a time-tested source of energy. Caffeine is one of the most commonly used psychoactive substance in the world.
Dont get us wrong: sometimes coffee is the answer, and we cant deny its health benefits when used in moderation. Unfortunately, when used excessively, caffeine is associated with unpleasant side effects, including heart palpitations, insomnia, and indigestion. While there is no shortage of caffeinated drinks promising to amp up your energy and increase your focus, you should know that there are alternatives available.
Why You Need To Consult Your Physician Before Taking Supplements
Dr. Suzanne Soliman, PharmD, BCMAS & Founder of Pharmacist Moms Group, Chief Health Officer, ACMA, NJ Board of Health Member says, “Supplements are necessary especially when you are not eating an appropriate diet. Many of us are constantly on the go and therefore eating diets high in processed foods and aren’t getting the nutrients we need from food. In these cases supplements are necessary. The most important thing to know about supplements before taking them is that they are not regulated closely and brand quality does matter.
Generally speaking, the lower less expensive brands may not contain what is listed on their label. If you are taking a supplement, it is very important to inform your physician or other healthcare providers as they can potentially interact with prescription medications or even lab testing. Some supplements may also be contraindicated in those with certain chronic conditions.” 6254a4d1642c605c54bf1cab17d50f1e
Read Also: Can Retinol Be Used With Vitamin C
Garden Of Life Vitamin Code B12
If you suspect there might be more to health than vitamins operating independently, on their own, you are of the same mind as Garden of Life.
Their supplement design philosophy is based around providing nutrients in the form that they are found in nature, and thats exactly what they do with their B12 supplement. The vitamin B12 in Garden of Life Vitamin Code B12 is provided alongside extracts from a wide range of fruits and vegetables.
The drawback is that, because B12 is mostly found in dairy and animal products, providing fruit and vegetable extracts may not reflect the natural environment in which vitamin B12 is found.
B Vitamins For Energy Production
General fatigue can impact every part of your daily life. From working at a desk to working out at a gym, healthy energy production is important. So, if you’re looking for vitamins for increased energy throughout the day , you’ll become a believer in the vitamin B family.
But with eight different B vitamins, which type helps support energy production?
Recommended Reading: Which Is Better Vitamin D Or D3
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?
Does Vitamin D Give You Energy
Does vitamin D give you energy, and what else is it good for? We investigate
Most of us know that vitamin D builds strong, healthy bones and teeth, and some of us know that it has other health benefits, from protecting against serious diseases to supporting our immune system. But does vitamin D give you energy too?
To an extent, vitamin D does play a role in reducing fatigue and boosting energy levels. This is because it aids the function of the mitochondria within the bodys cells, which is responsible for creating energy.
Here, weve taken a deeper dive into the research around vitamin D and energy, and spoken to the experts to explain how it all works.
Read Also: How Many Mg Of Vitamin B12 Per Day
Nutritional Causes Of Lack Of Energy
Energy comes from an overall healthy diet, says Roberta L. Duyff, a registered dietitian nutritionist and author of Academy of Nutrition and Dietetics Complete Food & Nutrition Guide. If people are following the MyPlate, guidance, theyre going to be adequately nourished, she says, referring to the USDA dietary guidelines. Severe vitamin deficiencies are rare, says Duyff, but some dietary habits can skip over important vitamins and other nutrients that affect energy metabolism. Examples of such habits include:
Vitamin C Iron And Magnesium Are Also Involved In Energy
Vitamin C is needed for two dioxygenase enzymes involved in the biosynthesis of carnitine, an essential cofactor in the transport of long-chain fatty acids into the mitochondria. It thus plays an important role in the production of energy via beta-oxidation so impaired carnitine metabolism, including through insufficient vitamin C supply, can be responsible for weakness or muscle aching .
Iron is included within the porphyrin ring structure of heme enzymes, such as for the family of cytochromes required for cellular energy production. Cytochromes serve as electron carriers during the synthesis of ATP in the electron transport chain: the reduction of ferrous iron to ferric iron is coupled with the acceptance of electrons. Among the 40 different proteins that constitute the respiratory chain, there are six different heme iron proteins and six others with iron-sulphur, located in complexes I, II and III . Among those, succinate dehydrogenase is as a key enzyme in the citric acid cycle .
Read Also: Dr Wellness Vitamin C Serum Reviews
Read Also: Vitamins For Bones And Joints
Energy Boosting Supplements That Work
The main idea behind supplementation to boost energy is that you need to go after the root cause.
If you are looking for a simple “energy” supplement, it really doesn’t exist.
Some manufacturers may put various “energy nutrients” into 1 supplement and call it a day but it certainly won’t work for most people.
Instead, I recommend taking a more targeted approach.
Try to use the supplements that match with your symptoms or known problems that you may be experiencing.
You can start with these 7 supplements that I find work for most patients :
#1. Adrenal/Cortisol Boosting Supplements
One of the most common causes of fatigue among patients is a condition known as “burn out” or “adrenal fatigue”.
This condition has been around for thousands of years and basically is used to define a state in which patients experience a certain set of symptoms .
Patients with this condition also tend to improve with the use of adrenal glandulars and adrenal adaptogens.
Even conventional physicians will admit that this condition exists .
What they don’t agree on is the cause of this condition .
Alternative providers will argue that this condition exists as a result of changes to serum cortisol levels or cellular receptor resistance to the hormone cortisol.
The idea is that constant stress, a poor diet, lack of sleep, etc. all contribute to hormonal changes which lead to adrenal burn out.
The problem is that there aren’t a lot of studies that confirm the pathophysiology behind the disease.
Vitamin And Mineral Supplements Can Be Dangerous
Proper balance and adequate levels of essential nutrients is important for a range of complex processes in our body. When vitamins are taken as supplements, they are introduced into the body at levels that could never be achieved by eating even the healthiest of diets.
Supplementation can also result in large doses of a single vitamin being eaten alone. When vitamins are consumed from foods, they have many companions to help them along the way. For instance, provitamin A in food is accompanied by hundreds of its carotenoid relatives.
Simply taking a vitamin pill is not an instant fix for feeling run down or lacking in energy. It is the combination of a whole range of compounds in foods that gives us the protection . When you artificially remove one of them and provide it completely out of context, it may not be as effective and, in the case of some vitamins, can have negative effects.
Vitamin and mineral supplements can also interfere with prescription medicines and medical treatments. In extreme cases, for example, where people take 100 times the recommended dietary intake , this can stop the work of anticonvulsant drugs, such as those used in epilepsy.
Don’t Miss: Fruits With High Vitamin C
Tips To Help With Fatigue
Your diet can help to improve your energy levels. Below are some useful hints and tips to help you along the way.
Always eat breakfast
Aim for a balanced diet, particularly fruit and vegetables. This is the easiest way to ensure youre getting a good variety of nutrients the more colour on your plate, the better
Include slow releasing starches in your diet. Potatoes, wholegrain pasta and rice are nothing to be feared, they all release energy slowly to keep you going throughout the day
Cut down on sugar. Many people reach for sugar when theyre feeling tired, but this is a short-term energy fill that can actually leave you feeling lower than before
Give your body the right amount of calories for your daily activities as this will help keep your energy levels up
Include foods rich in vitamin B in your diet, as they support healthy energy levels. B vitamins are nutrients that convert your food into energy, and include B1, B2 and B3
Make sure your food is rich in iron, this is essential for your red blood cells which carry oxygen around your body*
Include magnesium rich foods in your diet. Magnesium supports energy and muscle functions,* so its important to ensure you are getting the right levels
Getting Nutrients From Your Diet Is Best
Ask an RD â or consult the NIH â and the advice will always be to get as many of your vitamins, minerals and nutrients from your diet first. That’s not possible for everyone, as certain people may be unable to absorb vitamins due to health conditions or medications. If that’s the case, you should still ask your doctor if supplements are right for you, which ones you should take and what dose you need.
Don’t Miss: What Time Of Day To Take Vitamin D
How To Choose The Right Vitamins
From vitamin A to zinc, thatâs a whole lot of nutrientsâand as we mentioned earlier, the exact requirements will differ for everyone. At this point, you may be asking yourself, what vitamins should I take daily?
Ultimately, there are several ways to pinpoint exactly which vitamins and minerals you need to consume every day:
- Speak with your healthcare provider â Through physical examinations and conversations about your lifestyle and nutrition choices, a healthcare provider can help you determine which vitamins you may need to take every day. When it comes to mens vs womens multivitamin needs, some individuals need higher doses of a specific vitamin.
- Take vitamin level tests â More conveniently, you can measure for certain vitamin deficiencies from the comfort of your own home. For example, you can take at-home tests for vitamin D and B vitamins.
- Examine your diet â By tracking the nutritional information listed on the foods you typically eat, you can come to a reasonable conclusion about which vitamins you may be lacking.
What Supplements Should I Take
When you reach for that bottle of vitamins or fish oil, for example, you wonder if any of these will work and if they are safe. Well, the main thing you should be asking yourself is if you need them in the first place. And the truth is, there are tons of supplements for different needs.
Our body requires all the necessary nutrients, like vitamins, minerals, protein, healthy fat, and fiber every day. The best source for these nutrients is real food. Nothing beats having a balanced lifestyle that includes quality whole foods. But the reality is that most people are not meeting the minimum requirements of certain nutrients, especially vitamins and minerals.
Even with fiber, people struggle to eat enough fruits, vegetables, and whole grains, for instance. Thats why you can see many symptoms like digestive issues and lack of energy.
Supplements come into the picture to help your body meet all the necessary nutrients. They also help avoid any deficiency. Supplements can even strengthen your body and enhance your metabolism. There are many benefits of taking supplements. The answer to whether youll need to take them depends on many other things.
You May Like: What Vitamin Helps With Bladder Control
