Give Your Body Food Regularly
Inconsistent meal patterns and prolonging hunger can cause your blood glucose to careen like a rollercoaster. Prolonging hunger can also cause a stronger desire for more calorie-rich foods. Eating consistently throughout the day can help prevent the lows that invariably accompany the transient highs in energy levels.
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 produce sufficient vitamin D.
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.
Best Vitamins For Energy And Depression
With its combined impact on both neurological function and cellular metabolism, vitamin B12 represents one of the best vitamins for energy and depression. Since we already discussed vitamin B12s effects on physical energy, lets take a look at its effect on the brain. Along with the other B vitamins, vitamin B12 plays a role in the production of important hormones in the brain. These hormones, such as serotonin, dopamine, oxytocin, and adrenaline, help to regulate your mood and are also essential for healthy sleep, appetite, digestion, learning ability, and memory . Having healthy amounts of vitamin B12, a standout among vitamins for tiredness and depression, may increase production of mood-regulating chemicals, thus lessening common symptoms of depression.
Supplements for depression may take the form of a multivitamin containing B vitamins, vitamin D, and zinc, or individual micronutrient supplements for depression. Both forms of supplements are equally valuable and may be effective in their own right, so consider all your options and talk with your doctor before making any final decisions about what supplement is good for depression in your unique circumstances.
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Understanding The Drawbacks Of Caffeine
Although caffeine might offer a short-term solution for a lack of energy, it can actually make you feel more exhausted in the long-run. Reach for caffeine too often, and you might develop a dependence, needing increasing amounts to achieve the same effect. Additionally, while you may be treating the symptoms of fatigue, the underlying cause persists.
Fatigue is comprised of a complicated and diverse set of symptoms with many possible causes, including poor sleep or nutrient deficiencies. Identifying the reason you feel sluggish is the key to choosing what vitamins and supplements will help you feel more energized and motivated to achieve your health goals.
Even if your coffee habit is under control, it is helpful to know that there are also vitamins and supplements that can help you feel more energized. Clinical research has shown that vitamins, minerals, and botanical supplements can offer an energy boost without the risk of dependence or side effects associated with caffeine. Here are the 6 best supplements to fight fatigue and increase energy.
The Interplay Of B Vitamins In Cellular Energy Production
All the B vitamins except folate are involved in at least one and often in several steps of the energy-production system within the cell . Adequate supply of each B vitamin is required for appropriate functioning of the energy-production system and a shortfall in any one of them will be rate limiting for energy production, with potentially severe metabolic and health consequences.
Vitamin B1 occurs in the body as free thiamine and as various phosphorylated forms, including thiamine pyrophosphate . TPP is involved in dehydrogenase reactions, which result in the decarboxylation of pyruvate and of branched-chain amino acids to form acetyl-CoA . Within the citric acid cycle, TPP supports the decarboxylation of alpha-ketoglutarate into succinyl-CoA .
Riboflavin is an integral part of the coenzymes flavin adenine dinucleotide and flavin mononucleotide , which are mandatory in the function of the flavoprotein enzymes. FAD and FMN act as proton carriers in redox reactions critical for the metabolism of carbohydrates, fats, and proteins . FAD is involved in the production of acetyl-CoA from fatty acids via beta-oxidation, from glucose via the oxidative decarboxylation of pyruvate and from catabolism of branched amino acids . FAD is required in the citric acid cycle steps that produce succinyl-CoA from alpha-ketoglutarate and fumarate from succinate , and FADH2 acts as an electron donor in the electron transport chain .
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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.
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
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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 .
Vitamins That Give You Energy
There are many ways to boost up your body’s energy levels, but vitamins that give you energy acquired through food are the safest. This is because they provide the correct amount of energy needed to sustain our life without the side effects associated with other energy stimulants and supplements. Here we give you all the vitamins and minerals that have already proved their worth in fighting fatigue and providing energy.
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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:
Minerals That Give You Energy
Vitamins that give you energy are needed for a fit and healthy life however, many other nutrients can provide energy to your body as well. These include:
Iron helps form hemoglobin, molecule in red blood cells that carries oxygen in the body, so adequate amount of iron helps providing enough energy for your daily activities.
red meat, pork, poultry, seafood, beans, dark green leafy vegetables like spinach, dried fruit like raisins and apricots
Magnesium’s functions include facilitating the production of ATP as well as strengthening bones.
dark leafy greens, nuts, seeds, fish, beans, whole grains, avocados, yogurt, bananas, dried fruit and dark chocolate
Zinc helps in forming protein. Proteins are the fiber and molecules which form hair, nail, muscles, etc.
seafood such as oysters, meats such as lean beef and dairy products
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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 .
Oxygen Transport Requires Iron And Vitamins B6 B9 And B12
Approximately two-thirds of the iron in the body is found in hemoglobin, a heme-containing protein concentrated in red blood cells. Heme iron is present in its ferrous state , enabling a reversible binding of oxygen. One hemoglobin molecule can thus transport four oxygen molecules, and as a result blood carries 5070 times more oxygen than would plasma alone. The vital role of hemoglobin is derived from the unique ability provided by iron to acquire oxygen rapidly during the transient period in contact with the lungs, and to release oxygen as needed during its circulation through the tissues . Myoglobin, another heme protein, allows the transport and short-term storage of oxygen in muscle cells, helping to match the supply of oxygen to the high demand of working muscles. Iron deficiency anemia reduces blood transport and supply of oxygen to muscle, impairing endurance capacity and energetic efficiency .
Metabolic and functional interactions of vitamins B9, B12 and B6.
Blood-borne oxygen transport in the blood depends on vitamin B6, as PLP is the cofactor of alpha-amino levulinate synthase, an enzyme needed for the synthesis of the porphyrin ring of hemoglobin. Chronic deficiency in vitamin B6 may trigger microcytic anemia, characterised by a low concentration of hemoglobin in erythrocytes .
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Overview Of Cellular Energy Production
In humans, dietary macronutrients provide the fuel required to maintain the biochemical and structural integrity of the body, to perform physical activity and to enable new tissue deposition . Ingested food is digested by enzymes that break down carbohydrates into monomeric sugars , lipids into fatty acids and proteins into amino acids. Sugars, fatty acids and amino acids enter the cell, where a gradual oxidation occurs, first in the cytosol, then in the mitochondria. The energy-generation process can be broken down into the three steps described below, that ultimately produce chemical energy as ATP that can be easily used elsewhere in the cell.
Oxidation of macronutrients into acetyl co-enzyme A
Overview of the involvement of vitamins and minerals in the major pathways of cellular energy production. This figure displays a simplified scheme of energy metabolism. Briefly, macronutrients are oxidized into acetyl-CoA through several pathways including glycolysis, which produces pyruvate from glucose, and vitamins B1, B2, B3, B5 and C play important roles Then acetyl-CoA enters the citric acid cycle , which generates energy as NADH and FADH2 through a series of eight oxidations that involve vitamins B1, B2, B3, B5, B6, B8 and B12 as well as iron and magnesium. Finally, the electrons of NADH and FADH2 are transferred to the electron transport chain , where they provide energy used to generate ATP molecules this step needs the input of vitamins B2, B3, B5 and of iron.
How Much Vitamin B12 Do You Need
Healthcare professionals recommend a daily dose of 2.4 micrograms for people between the ages of 14 and 50 . Fortunately, most people in the United States have no trouble getting that amount of B12 directly from their diets.
That said, finding ways to boost B12 intake may benefit you if:
- Youâre over 50 â Many healthcare providers encourage people over the age of 50 to take vitamin B12 supplements, sometimes upping their intake to 1,000 micrograms per day. This is because older individuals often lose stomach acid as they age, making it more difficult for their bodies to absorb B12 from food.
- Youâre vegetarian or vegan â Since B12 is found in many animal productsâsuch as eggs, red meat, poultry, and fishâindividuals who follow a vegetarian or vegan diet might need to supplement their low vitamin levels with vitamin B12 supplements.
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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.
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?
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