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.
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.
Clinical Evidence Of The Role Of Vitamins And Minerals On Physical Fatigue
When vitamins and minerals are supplied in adequate amounts to humans, their biochemical properties translate into normal physiological functions. When the supply is below requirements, frank deficiencies may occur, that manifest themselves with clinical symptoms. There is growing evidence that intermediate situations, often referred to as suboptimal or inadequate nutrient status, marginal deficiency or insufficiency may be associated with subclinical functional deficits and/or with enhanced risks of pathologies. Both clinical and subclinical deficiencies can be addressed by nutrient supplementation .
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B Vitamins And Physical Energy
Can B vitamins give you a boost in physical energy? Well, yes and no.
First, the âyes.â B vitamins are prominent players in several of the bodyâs energy-production processes. For example, B6 is essential for the chemical breakdown of glycogen â which gives your body the glucose fuel it needs for physical activity. Seen in this light, B vitamins ultimately do contribute to your physical energy levels â though in an indirect sort of way.
B vitamins are prominent players in several of the bodyâs energy-production processes.
So, yes â B vitamins are necessary for energy production on the cellular level, but this doesnât mean that supplementing with B vitamins is going to give you a mighty, noticeable surge in energy . In fact, one study found that female marathon runners who were moderately deficient in folate didnât witness any improvement in treadmill performance after supplementing with folate for 10 weeks.
In short, the real benefit of getting adequate amounts of B vitamins â you can check your B vitamin levels with EverlyWellâs B Vitamins Test â is that youâre giving your cells and tissues the nutrients they need to consistently produce energy, day after day. This, in turn, can contribute to your health and well-being over the long-term.
Best Vitamin Bites: Gem Daily Essentials
- Each Daily Essentials supplement includes a different lineup of vitamins and minerals, including ashwagandha.
- Made with ingredients such as chickpeas, chia seed, curry leaves, quinoa, and other real food sources.
- Includes large servings of vitamin B12, vitamin B6, Niacin, Riboflavin, and Thiamin.
- Made with rice hulls, acacia, and sunflower oil.
- Non-GMO, vegan, vegetarian, and gluten-free.
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Do Vitamins Provide Energy
13 June, 2020
Vitamins are essential micronutrients that participate in a multitude of metabolic processes and which can provide energy. Its necessary to guarantee their intake since a deficit can propitiate the appearance of diseases. Furthermore, theyre directly related to energy production.
We must remember that there are two types of vitamins: water-soluble and fat-soluble. The former dissolves in water and the latter in fat. However, this condition means we can only store accumulative fatty tissue. Water-soluble substances, meanwhile, will be lost through urine.
So, in this article, well deal with the case of group B water-soluble vitamins and their multitude of processes related to energy metabolism, as stated by various scientific studies.
Whats In Brain Boost On
L-TheanineL-Theanine is a major mental focus substance naturally occurring in green tea. In clinical research, its been found to help enhance attention. Among its many benefits, l-theanine:
- Improves focus and clarity
- Has a gentle, relaxing effect without making you sleepy
- Doesnt give you the jitters since its caffeine-free
Vitamins B6, B12, and Folate
B vitamins are particularly important for mental energy because they are at the center of our cellular energy metabolism and are crucial for brain function. We use the most effective vitamin B6 forms, along with the more expensive methyl forms of folate and B12 because they are safer to use and are more natural to the body. Vitamin B6, methylfolate and methylB1 can help:
- Promote positive mood and calmness
- Are essential for the brain to make several major neurotransmitters
- Support memory, other cognitive health and total mental sharpness
The brain is our organ most vulnerable to attack by toxins, including all the environmental toxins and the highly active free radicals that come from air pollutants, passive smoke inhalation, and any form of heated smoke entering the body by way of the lungs. Berries are the most concentrated sources of antioxidants in our foods and are a great way to help defend against free radicals. This proprietary blend:
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How Many Vitamins For Tiredness And Fatigue Should You Take A Day
The number of vitamins for tiredness and fatigue you should take a day is sadly not a one answer question. This will vary from one vitamin to another and also factors in that the bodys need for each of the individual vitamins and minerals is massively various. While women require 18mg of iron a day and men require 8mg, the adult body only needs about 1.5 micrograms of vitamin B12 a day.
For reference, if we look closer at a few of the vitamins on this list and their recommended dosages from their available Holland & Barrett offerings, you can see how they differ.
Their Vitamin B12 tablets are advised to be taken at a dose of one to two tablets a day, preferably with meals and emphasises that the dose should not be exceeded.
The Vitamin C Timed Release caplets suggests taking a dosage of between one and four capsules a day with the same guidance in conjunction with meals. This mirrors the instructions provided for Holland & Barrett Biotin tablets, also.
The brands Active Iron capsules should only be taken at a dosage of one a day – with no specific timing of consumption recommended.
Additionally, always be careful to read the ingredients list to ensure that youre familiar with what youre increasing your intake of.
Supplements And Foods That May Act As Energy Boosters
- Vitamin B1, or thiamine, is a water-soluble vitamin that is found in fish, whole grains and nuts.
- Thiamine converts carbohydrates and fats into glucose.
- Glucose provides the energy needed for optimal health.
- A vitamin B1 supplement can provide improved energy. A vitamin B1 deficiency not only means low energy but reduced nervous system function.
- Vitamin B5 or pantothenic acid helps keep the hair and skin healthy and lowers cholesterol.
- Vitamin B5 works with other B vitamins to convert food into energy.
- If mushrooms or avocado are on the menu, so is a big dose of vitamin B3.
- Vitamin B3 or niacin gained popularity in the medical field for the treatment of cholesterol. Yet, niacin helps rev up metabolism and stimulate blood flow.
- Vitamin B3 also improves sexual health and energy, giving you a boost in the bedroom.
- Vitamin B6 or pyridoxine helps with muscle repair, combating anemia, brain function, etc. More importantly, B6 helps convert proteins, fats and carbohydrates into glucose.
- Prolonged energy can be expected when taking a B6 supplement.
- Every cell in the body uses vitamin B12.
- Besides helping form red blood cells, B12 converts fat and protein into energy.
- A vitamin B12 deficiency causes tiredness and anemia.
- Theres more protein in Greek yogurt than other kinds of yogurt. Protein is key for optimal strength and energy.
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The Difference Between Vitamins And Minerals
Although they are all considered micronutrients, vitamins and minerals differ in basic ways. Vitamins are organic and can be broken down by heat, air, or acid. Minerals are inorganic and hold on to their chemical structure.
So why does this matter? It means the minerals in soil and water easily find their way into your body through the plants, fish, animals, and fluids you consume. But its tougher to shuttle vitamins from food and other sources into your body because cooking, storage, and simple exposure to air can inactivate these more fragile compounds.
The 5 Reasons You Need Vitamin A For Energy
Vitamin A plays multiple roles in the proper growth and development of the human body, including helping people maintain proper levels of energy. New research has uncovered the many ways that this important nutrient assists with energy production and maintenance. In fact, vitamin A plays a crucial role within cells that allows them to create all the energy a human body needs every day. A deficiency of the indispensable nutrient can lead to all sorts of physical and psychological maladies.
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Best Ways To Boost Energy Naturally
At BrainMD, we believe that the best way to attain and maintain peak performance, both physically and mentally, is to be as natural as possible. We recommend whole, healthy foods, with supplements to fill any nutrient gaps first and foremost before putting medications or other harmful substances into your body.
Our line of brain-healthy vitamins, essential minerals and other supplements are ultra-pure, clinical strength and brain directed. The ingredients in these high-quality supplements come from the finest sources, have undergone rigorous clinical testing and have been formulated for maximum absorption and utilization by the bodys 30 trillion cells. They enhance your bodys built-in energy enzymes, allow you to boost your energy as you need it, and give you improved capacity to handle stress or mental strain.
If you regularly experience periods of low energy, what should you grab instead of coffee or an energy drink?
Natural Stimulants For Energy Production
How can I increase my energy? Now well talk about natural stimulants, the most common energy boosters.
These stimulants typically provide a stronger, quicker uptick in your energy levels. However, this comes with some side effects.
Nevertheless, these four natural stimulants will be sure to increase your energy, and fast.
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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 your five a day. This is the easiest way to ensure youre getting a good variety of nutrients from your diet 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’re getting the right levels
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 .
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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 .
Save Your Emails For Later In The Morning
Another tip on how to manage stress is to save your emails for later. One of the key causes of stress comes from our inability to cope with the unexpected. If you stop to think about it, what is your most prominent source of near-constant unexpected information every day? You guessed itits your email.
Now, you cant simply ignore your email. The only thing you can do about your email is to learn how to manage it most effectively. But no matter what you do, its going to remain a source of daily stress and distraction. Thats why you should make a habit out of giving yourself an email-free hour or two at the beginning of each days schedule.
In that time, try to tackle one of your daily priorities and get it taken care of. Your email will still be there when youre done. And when you do get to it, youll do so in a much better frame of mind knowing that youve already gotten some real work done before having to deal with anything unexpected. That alone will improve your mood and reduce the amount of stress youll feelno matter whats waiting for you in your inbox.
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More Things You Can Do
âTechnically, energy comes from calories,â Kemper says. So you might want to have a healthy snack, like almonds and fruit, or yogurt with granola.
Itâs also a good idea to drink something, because we often feel tired when weâre actually thirsty. A glass or two of water can make a big difference in energy if youâre low on fluids.
You can also bump up your energy level with everyday habits, like âgetting enough sleep, and good sleep,â Kemper says. On average, adults need between 7 and 9 hours of sleep a night.
Being active also revs you up. It all counts — even a 10-minute dance party with your kids, or a pass at your garden, or a few yoga poses before bed. Research shows that adults who fit in as little as 20 minutes of exercise a day felt less fatigued. Most adults should aim for at least 150 minutes of exercise a week. But check with your doctor first if you have health problems or have been inactive.
Also, work on whittling down your stress. It will zap your energy fast. All the other good things you can do for yourself, like sleep and exercise, will tame it and get your get-up-and-go back in gear.