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: .
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 B12 Do I Need
Adults need about 1.5 micrograms a day of vitamin B12.
If you eat meat, fish or dairy foods, you should be able to get enough vitamin B12 from your diet.
But as vitamin B12 is not found naturally in foods such as fruit, vegetables and grains, vegans may not get enough of it.
Read about the vegan diet for nutrition information and advice.
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Does B12 Increase Energy
Among the many nutritional ingredients that are touted for energy, B12 may be the one most often recognized as an energy driver. But there are several things youll want to know about B12 and energy before you run to your local pharmacy or health food store to stock up on these supplements.
For starters, before we even get to whether or not B12 helps energy levels lets talk about some of the basics of what vitamin B12 does. First and foremost, B12 plays a fundamental role in your very existence by producing red blood cells that carry oxygen throughout your body. You also need B12 to help your nerve cells function and to manufacture DNA in almost all of your bodys cells. Women, in particular, should know that B12 plays a role in maternal and fetal health during pregnancy.
Why All Those B Vitamins In Energy Drinks Arent Actually Energizing You
Heres the truth about how B vitamins affect your energy
Energy drink companies love to pump your body full of B vitamins. One popular beverage contains more than 8,000 percent of your daily value of B12, and 2,000 percent of your daily value of B6.
But heres the thing: No one knows why. Not even experts on B vitamins.
B vitamins dont boost your energy, says Catherine Champagne, Ph.D., R.D.N., director of dietary assessment and nutrition counseling at Louisiana State Universitys Pennington Biomedical Research Center.
People who are deficient in B vitamins do feel tired, because the micronutrients help your body turn food into energy, says Marie Caudill, Ph.D., R.D., a professor of nutrition at Cornell University. Plus, being short on B vitamins causes anemia, which cuts off oxygen supply to your organs, causing fatigue.
However, deficiency is uncommon. If you eat a varied diet that includes meats, eggs, dairy, leafy greens, and whole grains, youll get plenty of B, says Champagne.
If youre tired, its more likely that your fatigue is due to lack of sleep, stress, or overworking, says Champagne.
One caveat: People who adhere to a strict plant-only diet may not be getting enough B12, a vitamin thats primarily found in animal foods.
But even if you are deficient, taking B vitamins wont give you an immediate boostit could take weeks or months for your energy levels to be restored, says Caudill.
Related:5 Crazy Reasons Youre So Darn Tired.
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Fatigue Lack Of Energy And Lower Physical And Cognitive Performance
While the above-quoted surveys rely on subject report, their findings are consistent with more objective assessments of the effects of fatigue on mood and physical and cognitive performance. However, because current terminology does not reflect the wide range of fatigue states, and because validated experimental models are still missing, it is difficult to precisely describe and quantify how fatigue influences human performance . Nevertheless, numerous studies have reported that fatigue elicited by physical training translates into worsened sport performance. For instance, cross-country skiers had decreased double poling performance after a 25 min trunk fatiguing exercise sequence, compared with a 25 min rest , and fatigued ballet dancers exhibited impaired movement control, which may increase the risk of injury . Interestingly, impaired performance appeared to be associated with not only physical and muscular fatigue, but also mental fatigue. For example table tennis players hit the ball with lower speed and accuracy when they had previously completed a 90 min cognitive task .
What Are The Physiological Bases Of Physical And Mental Fatigue
A common feature of fatigue is a sense of energy depletion, which can objectively be related to an insufficient amount of energy . Mental and physical fatigue are experienced when these do not meet ongoing demands of the brain and muscles respectively. Under resting conditions, the fractional daily energy expenditure is the highest for heart and kidney , then for the brain , then the liver , while the resting skeletal muscle would need only approximately 13 kcal/kg. However, after considering the average adult weight of these organs, brain and muscle emerge as the most metabolically active structures, even at rest .
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Be Intentional About Your Self
As I mentioned, Im really trying to focus on being more intentional about caring for myself. As a busy mother, wife, and business owner, its so easy to put my own physical and emotional needs on the backburner.
For me, setting reminders on my phone every day to do certain tasks like drink water, go to bed at a certain hour, or take my B12 gummies has been a game changer!
Also, definitely pick up some of the new MegaFood® gummy vitamins!
In addition to the B12 gummies I mentioned, they also have incredibly vitamin C and vitamin D3 varieties to support all of your wellness needs.
Now, tell me, how do you stay energized?
* This statement has not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure or prevent any disease.
Riboflavin Vitamin C Iron Magnesium And Zinc And Oxidative Stress
Brain and muscle cells need oxygen, for aerobic metabolism, but oxygen is simultaneously involved in the genesis of degenerative states because of the high reactivity of oxygen free radicals . This is especially the case in tissues such as the muscle or brain, which consume large amounts of oxygen. The organism has developed a powerful antioxidant defence system in which certain vitamins and minerals play an important role.
Riboflavin has a specific and major protective role against lipid peroxides, provided by its involvement in the glutathione redox cycle. GSH is a potent antioxidant, thanks to its thiol group, which acts as an electron donor. Once oxidized, GSH can be regenerated by the FAD-containing enzyme GSH-reductase, back to a form that is again able to act against free radicals. Furthermore, riboflavin deficiency is known to decrease the activity of glucose 6-phosphate dehydrogenase, an enzyme that is also involved in the GSH cycle .
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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.
If You’re Pregnant Or Could Get Pregnant
If you’re pregnant, trying for a baby, or could get pregnant, it’s recommended that you take a 400 microgram folic acid supplement daily until you’re 12 weeks pregnant.
Folic acid supplements need to be taken before you get pregnant, so start taking them before you stop using contraception or if there’s a chance you might get pregnant.
This is to help prevent neural tube defects, such as spina bifida, in your baby.
Some women have an increased risk of having a pregnancy affected by a neural tube defect and are advised to take a higher dose of 5mg of folic acid each day until they’re 12 weeks pregnant.
This is important and unlikely to cause harm, as it’s taken on a short-term basis, but speak to your doctor first.
Get more advice about vitamins and minerals during pregnancy, including who should take a higher dose of folic acid.
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If Youre Feeling Sluggish Check Out Our Signs You May Need A B12 Boost:
Youre Tired: Fatigue is one of the first signs of a B12 deficiency. Since B12 helps make red blood cells, a dip in production will mean less oxygen to keep your cells going.
You Feel Weak: If you can barely get up the stairs or lift your groceries, your muscles may not be getting enough oxygen.
Youre Anxious or Depressed: Low B12 levels can wreak havoc on our emotions, possibly because B12 is necessary for the production of neurotransmitters like dopamine and serotonin.
You Have Brain Fog: If youve felt like youve been losing your mind lately, and can never find your keys, low B12 may be to blame.
Youre Losing Weight: About 50% of people with a B12 deficiency lose the little bumps on their tongues – or papillae – some of which contain taste buds. This can lead to a decreased appetite and weight loss and may appear as a smooth, swollen, red tongue.
Youve Been Getting a Lot of Colds: B12 is an important player in our immune system, helping to produce white blood cells.
Youre Hands and Feet Have Pins and Needles: Over time, a lack of B12 can lead to nerve damage, causing numbness, weakness and balance issues.
B12 may be nicknamed the energy vitamin, but it does so much more. This important nutrient helps make the DNA in every cell of our bodies, maintains nerve cells, and is integral in the production of oxygen-carrying red blood cells.
Warning: Not All Supplements Are Up To The Task
There are two types of vitamin B12 found in supplements: cyanocobalamin or methylcobalamin. The biggest difference in the two is that cyanocobalamin is synthetic and contains a cyanide molecule. The body must cleave this off, which taxes the detoxification system and uses up precious antioxidants.
Conversely, methylcobalamin is naturally occurring and already in an active form, ready for the body to use and absorb.
Most supplements contain the lesser-quality cyanocobalamin because its much cheaper to produce.
Vitality is a supplement thats different. Along with all the other vitamins, minerals, superfruits, and antioxidants you need to feel energized and amazing every day, each Vitality capsule has as much vitamin B12 as 13.3 pounds of salmon in the form of highly absorbable methylcobalamin.
No expensive injections. No prescription. Just awesome daily nutrition that goes straight to your cells to give you the energy you need.
Get your hands on the ultimate in super nutrition today, and start living your life with Vitality. Find out more here.
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Folate And Folic Acid
Folate is a B vitamin found in many foods. The manmade form of folate is called folic acid.
Folate is also known as folacin and vitamin B9.
- the body form healthy red blood cells
- reduce the risk of birth defects called neural tube defects, such as spina bifida, in unborn babies
A lack of folate could lead to folate deficiency anaemia.
Impact Of Inadequate Status Of Vitamins And Minerals On Physical Fatigue
Frank deficiencies in most vitamins and minerals have been associated with lethargy or physical fatigue, which can also be observed in marginal deficiencies, but these symptoms are often missed because they are nonspecific.
6.1.1. Inadequate Status of Individual B Vitamins and Physical Fatigue
Beriberi, the disease resulting from severe thiamine deficiency affects several organs, including the muscular and peripheral nervous systems . General symptoms include fatigue, ataxia due to muscle weakness in the legs and arms, muscle pain and tenderness, and dyspnoea on exertion.
Riboflavin deficiency is most often accompanied by other nutrient deficiencies and it is thus difficult to clearly identify specific symptoms. Anemia, a condition related to fatigue, is associated with low riboflavin status. For example, in 1253 adult Chinese individuals followed for 5 years, more than 97% had inadequate riboflavin intake at baseline and this was associated with an increased risk of anemia at follow-up . High rates of marginal and deficient riboflavin status have been found in healthy women from both Canada and Malaysia and were indicative of a higher risk of anemia , which enhances the risk of associated fatigue symptoms.
Inadequate niacin intakes or status lead to nonspecific clinical symptoms and include weakness, loss of appetite, fatigue and apathy .
6.1.2. Inadequate Status in Vitamin C and Physical Fatigue
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I Need More Energy Should I Supplement With B12
It depends, of course! While some people feel an immediate energy boost from taking a B12 spray, others may experience no effect at all. Personally, if I am eating a more plant-based diet, I notice a difference when I supplement with B12. However, quality and absorption matters. More on that, below.
Ultimately, it comes down to deficiency. If you determine youre B12 deficientvia a blood testyoull likely benefit from supplementation. In essence, because B12 helps convert food into energy, you can better utilize your snacks and meals when B12 is in a normal range. However, other lifestyle factors matter too. For example, if your energy levels are low due to stress or lack of sleep, supplementing with B12 wont necessarily give you the energy boost you need.
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
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Does Vitamin B6 Give You Energy
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. Also know, does vitamin b6 make you sleepy?
A vitamin B6 deficiency can leave you feeling unusually tired and sluggish. A big reason is vitamin B6’s role in helping make hemoglobin. Besides feeling tired from anemia, B6 deficiency could also potentially contribute to tiredness due to its role in making the sleep-promoting hormone melatonin .
Also, which B vitamin gives you the most energy? Vitamin B12Along with the other B vitamins, vitamin B12 helps transform the food you eat into energy that your cells can use. It also keeps your body’s nerves and blood cells healthy and helps prevent a type of anemia that can make you weak and tired .
In this regard, what does vitamin b6 do for you?
Together the complex of eight B vitamins are important for metabolism, brain and liver function, growth, and building blood cells, as well as for maintaining healthy hair, skin, and vision. Vitamin B6 also helps the body make melatonin, which is important in helping regulate your internal clock and your sleep.
What are the side effects of taking b6?
Common Side Effects of Vitamin B6
- Tingling, burning, or prickling sensation in the hands and feet.
Which Foods Contain B
Heres the good news: if you eat a balanced diet, the chances are that you are getting the B-vitamins you need, as most of them are readily found in a variety of foods. Some of the best sources of B-vitamins include meat , seafood, poultry, eggs, dairy products, legumes, leafy green vegetables, seeds, and fortified foods.
However, certain B-vitamins such as B12 may be more difficult for the body to absorb, inhibiting you from getting the benefits you need. B12 is also found mainly in animal products although it has also been found in some forms of algae making it particularly elusive for people who follow plant-based diets. If you think you may be deficient in vitamin B12, do not hesitate to reach out to a healthcare professional.
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