Vitamin B6 May Help Reduce Heart Disease Risk
The recommended daily amount of vitamin B6, also called pyridoxine, is 1.3 mg for adults up to the age of 50, according to the National Institutes of Health. Pregnant or breast-feeding teens and women need even more vitamin B6 daily about 2 mg. You can find vitamin B6 in the following foods:
- Wheat germ
- Whole-grain flour
Vitamin B6 is important because it’s involved in more than 100 enzyme reactions in the body’s cells, helping us metabolize amino acids from our food and build new red blood cells. There is intriguing research that B6 may help reduce the risk of heart disease, but this benefit has not yet been definitely established. The health benefits of vitamin B6 uncovered by clinical research include reduction in heart disease risk. Although deficiency in this vitamin is rare in the United States, it can lead to muscle weakness, depression, irritability, short term memory loss, nervousness, and difficulty concentrating.
Are There Side Effects Of Energy Supplements
Many of the supplements and vitamins for energy on this list are known to be safe, with very few side effects or drug interactions.
Minor side effects of the specific supplements on this list are as follows:
- CoQ10: On occasion, CoQ10 will cause diarrhea or rash. These symptoms are usually minor and dont last long.
- Ginkgo Biloba: Side effects of ginkgo are reported to include headache, dizziness, heart palpitations, nausea, gas, and diarrhea. An allergy to ginkgo will result in a rash. Its possible it interacts with bleeding disorder medications, so dont start ginkgo biloba before speaking to your doctor if you take a medication for bleeding problems.
- Citrulline: Citrulline may cause mild, short-term stomach discomfort.
- Lions Mane: Generally, lions mane is safe and non-toxic, even when taken for a while. However, you may develop dermatitis if you are allergic. One case study recorded a report of respiratory distress from lions mane.
- Taurine: One case study recounts the story of a patient who had general itchiness, stomach upset, and dizziness after drinking a taurine beverage.
- Caffeine: Caffeine can cause increased blood pressure, heart rate, blood glucose, cortisol, insulin resistance, and anxiety.
Take Vitamin B5 For Healthy Hormones
All people age 14 and older should get 5 mg of vitamin B5 each day, according to the Food and Nutrition Board of the Institute of Medicine. You can find vitamin B5 in vegetables of the cabbage family, such as broccoli and kale, as well as in avocado. In addition, whole-grain cereals, potatoes, dairy, and organ meats are good sources. This type of B vitamin is needed for many of the biochemical reactions that go on in our cells each day, including the breakdown of carbohydrates and lipids for energy. Because it’s a water-soluble vitamin, you need vitamin B5 in your diet every day. Pantothenic acid is necessary for our bodies to produce hormones, and it’s also needed for growth.
Read Also: Does Iv Vitamin Therapy Really Work
Riboflavin Boosts The Immune System
A diet rich in vitamin B2, also known as riboflavin, is needed to avoid riboflavin deficiency. Recommended daily allowances of B2 are 1.3 mg a day for men and 1.1 mg a day for women. Pregnant women need 1.4 mg daily, and breast-feeding mothers should have 1.6 mg each day. You can get this B vitamin from natural sources such as nuts, green vegetables, meat, and dairy products.
Riboflavin helps your body break down and use the carbohydrates, fats, and proteins in your diet and helps metabolize food into energy. This type of B vitamin also functions to keep your skin, the lining of your gut, and your blood cells healthy. Getting enough riboflavin may be preventive for migraine headaches and cataracts, according to the National Institutes of Health. Riboflavin may also increase energy levels, boost the immune system, and treat acne, muscle cramps, and carpal tunnel syndrome.
Olly Swift Energy Gummy Caffeine From Green Tea B Vitamins L Theanine Adult Chewable Supplement Pineapple 10 Day Supply
$ as of March 13, 2022 8:05 am
- OLLY SWIFT ENERGY: Kick it up a notch. This zinger of a gummy packs a punch of ingredients with a natural boost of caffeine to help supercharge your day. It works with your body’s natural chemistry to support energy production and mental alertness*
- THE GOODS INSIDE: B Vitamins help convert food into energy. L-Theanine helps with mental alertness and focus. Plus just enough caffeine from green tea to help increase your performance and productivity*
- HOW TO TAKE: Chew three gummies, no food or water needed. A slight tingling is totally normal
- NATURALLY DELICIOUS: Naturally flavored Pineapple Punch with no artificial colors or flavors and are gluten free. 30 gummies per bottle
- MIX AND MATCH: Delightful and delicious OLLY products can be taken togethermix and match as you please.
Also Check: What Vitamins And Minerals Should I Take
One A Day Energy Multivitamin Supplement With Vitamin A Vitamin C Vitamin D Vitamin E And Zinc For Immune Health Support* Caffeine Biotin B6 B12 & More 50 Count
$ as of March 13, 2022 8:05 am
- One A Day Energy Multivitamin designed with B-Vitamins which help convert food to energy, and caffeine to help support mental alertness
- Contains key nutrients like Vitamins A, B6, C, E, D, K, Riboflavin, Niacin, and Thiamin
- Formulated to support: Physical energy by helping convert food to fuel, mental alertness, immune health, and bone health
- Adults should take one tablet daily, with food
- One A Day Energy Multivitamin is gluten free and does not contain artificial flavors or sweeteners
What Is Vitamin B
Vitamin B-12, or cobalamin, is a nutrient you need for good health. Its one of eight B vitamins that help the body convert the food you eat into glucose, which gives you energy. Vitamin B-12 has a number of additional functions. You need it for the:
- production of elements of DNA
- production of red blood cells
- regeneration of bone marrow and the lining of the gastrointestinal and respiratory tracts
- health of your nervous system, which includes your spinal cord
- low blood pressure
- mood disturbances
The most serious condition associated with vitamin B-12 deficiency is megaloblastic anemia. This is a chronic blood disorder in which the bone marrow produces overly large, immature blood cells. As a result, the body doesnt have enough healthy red blood cells to carry oxygen around the body.
Recommended Reading: What Vitamins Help Lower Ldl Cholesterol
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.
Vitamins And Nutritional Supplements
In this section, we will review the scientific evidence regarding supplements that are claimed to support mitochondria and energy metabolism. Although the following supplements are natural and generally considered safe in recommended amounts, they should only be taken with the approval of your physician, especially if you are taking other medications or have allergies. Note that, the only pill Greg took when he raced was a multivitamin with iron to supplement a balanced diet. We are not suggesting that supplements are required to be physically fit or to win races. These supplements are not intended to replace exercise. Nor should they be taken primarily for weight loss. There is no substitute for physical exercise and there is no such thing as exercise in a bottle. The supplements we will review include vitamins, coenzyme Q10, acetyl-l-carnitine, R-lipoic acid, magnesium , resveratrol, fish oil, olive oil, multivitamins with iron, and dietary fiber.
What is a vitamin?
B complex vitamins are often called the energy vitamins because they are important for metabolism and help your mitochondria convert food into energy. These complex mitochondrial functions include: the Krebs cycle , the electron transport chain , and beta oxidation . Several of the B vitamins also help with hemoglobin and RBC production, which helps keep our organs and mitochondria well oxygenated.
The B vitamins include:
Also Check: What Is The Best Brand Of Vitamin D3 Supplement
What Are The Best Vitamins For Energy
Fatigue is a fancy word for stress, overwork, lack of sleep, and improper diet. Its fatigue that causes lack of energy. In our daily lives, we really notice when we dont have the energy to do the things we want to do. The problem is really noticeable when those days stretch into weeks, months, or even years.
When we arent getting sufficient vitamins from our food, it could be because we arent eating as healthfully or as balanced as we should. According to research, studies show that vitamin and mineral deficiencies can cause fatigue. Fatigue is explained as ongoing feelings of exhaustion, or as being more fatigued than normal from your regular physical activity.
So, what can we do to increase our energy and vitality? Is there a way to change our diets? Luckily, there are certain vitamins you can include in your diet to ensure you are not deficient in essential vitamins and minerals. Lets take a look at the list below for some of the best vitamins for energy.
What Happens If I Take Too Much Vitamin B6
When taking a supplement, it’s important not to take too much.
Taking 200mg or more a day of vitamin B6 can lead to a loss of feeling in the arms and legs known as peripheral neuropathy.
This will usually improve once you stop taking the supplements.
But in a few cases when people have taken large amounts of vitamin B6, particularly for more than a few months, the effect can be permanent.
The effect of taking vitamin B6 at doses between 10 and 200 mg is unclear. So there’s not enough evidence to say how long these doses could be taken for safely.
Read Also: What Vitamins Will Help With Fatigue
To Fight Fatigue Irritability And Poor Concentration Power Up With B Vitamins
B vitamins are often called the energy vitamins, but they are more like keys that unlock it.
Fatigue, irritability, poor concentration, anxiety and depressionall can be signs of a B vitamin deficiency. That’s because compounds in the B complex are needed for everything from the healthy maintenance of brain cells to the metabolism of carbohydrates, the brain’s source of fuel. Bs are also necessary for production of neurotransmitters, which regulate mood and conduct messages through the brain.
The B complex includes B1 , B2 , B3 , B6, pantothenic acid, biotin, B12 and folate, also known as folic acid on vitamin bottles. It also includes choline, a nutrient found in eggs that is needed to produce cell membranes and may slow age-related memory loss.
Which B is most important? It’s impossible to say.
“They all have important roles,” says Roxanne Moore, a registered dietitian at the Maryland Department of Education and a spokeswoman for the American Dietetic Association. A varied, healthy diet of lean meats, colorful vegetables and whole grains will usually cover the bases.
The subgroup of B6, B12 and folate is the subject of much research. Sufficient intake lowers rates of birth defects, cardiovascular disease, depression, dementia and Alzheimer’s disease. The three work together and even marginal deficiencies have large effects.
The key is a varied diet. The importance of some nutrients is only now emerging.
Homemade Energy Drink Recipe
One simple and enjoyable way to increase your intake of the best vitamins for energy, weight loss, anxiety and depression, and hair and nail growth is to consume an energy drink every day. Many doctors advise avoiding caffeine. So instead, consider getting your vitamin intake in the form of this homemade energy drink.
So, take note, that the recipe does not contain any caffeine. Many studies and news stories express the horror stories of the adverse and dangerous effects of store-bought energy drinks and energy shots due to their caffeine content.
Our recipe contains only vitamins, with no caffeine. So, drink up and enjoy the effects of a balanced metabolism, and the benefits of the best vitamins for energy and health.
Read Also: What Does Vitamin D Do For The Body
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 .
Symptoms Of Vitamin B12 Deficiency
Most people get enough B12 from a well-balanced diet, but there are certain groups who might be deficient in this essential vitamin. Older adults, particularly those over age 50, often have decreased levels of hydrochloric acid in their stomachs, making it much more difficult for their bodies to break down and absorb B12. Vegans and vegetarians may also want to consider supplementing with B12, as it does not occur naturally in many of their diet-friendly foods.
People suffering from pernicious anaemia are unable to absorb B12, as their stomach cells fail to produce intrinsic factor, a protein necessary to metabolise this vitamin. Anyone with a chronic digestive system disease, including Crohns disease and celiac disease, or who has had weight-loss surgery or other digestive tract procedures is at a higher risk for B12 deficiency, too.
While symptoms of a vitamin B12 deficiency can be vague, some common signs include pale skin or mild jaundice, fatigue, a chronic pins and needles sensation in the hands and feet, difficulty balancing or walking, sores in the mouth, swollen tongue, dizziness, shortness of breath, blurry vision, and depression.
Read Also: What’s A Good Vitamin For Hair Growth
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
People Who Are Pregnant
The B vitamins are especially important during pregnancy, supporting the mother’s health and strength as the baby grows. Prenatal vitamins typically contain a number of the B vitamins, though they are meant to support a healthy diet and not replace it. Folic acid must be taken pre-pregnancy and during pregnancy to prevent neural tube defects.
Also Check: Which Vitamin Should I Take For Hair Loss
How Safe Are Energy Pills
Generally speaking, energy pills are some of the least safe supplements on the market. There are a lot of dangerous energy pills out there supplements which contain harmful synthetic stimulants, addictive substances, and untested adrenaline-boosters.
At the same time, there are plenty of energy pills out there that are extremely safe. The best energy supplements on the market today are typically very safe for repeated, regular use. Top-tier energy boosters will use sensible doses of ingredients that have been thoroughly tested in clinical conditions.
The best way to stay safe while using energy pills is to do your research carefully. Assess your caffeine tolerance and calculate your existing intake as accurately as you can. Think carefully about whether or not you really need any extra caffeine.
We believe that you can often get better results if you try to fix the deeper issues with your lack of energy what is really causing your fatigue? Often, just taking more caffeine masks a deeper problem .
Thats why we think its important to take a holistic approach to increasing your energy levels.
What Is The Difference Between Vitamin B12 And B Complex
The difference between Vitamin B12 and B Complex is that Vitamin B12 is just one of the eight B vitamins that form the B complex.
Together, the set of 8 B vitamins that make up the B complex are presented in the optimum balance to provide the recommended daily amount.
All B vitamins are water-soluble and cannot be stored by the body. The good news is you cant overdose on the B vitamins as your body will simply excrete what you dont need or use. The bad news is that you need to have a good intake of them all every day.
Also Check: What Fruits And Veggies Have Vitamin C
A Variety Of B Vitamins
Ideally, a product should contain all eight B vitamins. However, that is not always the case. Look for a B-complex with as close to all eight to get the most bang for your buck. Supplements that have the active forms of vitamins will also be more powerful. For example, look for methylcobalamin instead of cyanocobalamin and 5-methyltetrahydrofolate instead of folic acid.
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:
Don’t Miss: What Vitamins Should A Man Take On A Daily Basis