Vitamins are organic compounds that our bodies need in specific amounts to ensure the proper functioning of our body. Most vitamins are either not produced by our bodies or produced in very little quantities therefore, you need to take vitamins for energy to keep you going through the day.
Before we discuss the benefits of vitamins at helping us maintain energy levels to power through the day, let’s get a quick refresher on the types of vitamins.
Types
Vitamins are mainly classified into two branches water-soluble and fat-soluble.
Fat-soluble vitamins cannot dissolve in water and can be stored in the body. Fat-soluble vitamins include Vitamin A, D, E, and K.
Water-soluble vitamins can be dissolved in water and are eliminated from the body shortly after completing its purpose. Water–soluble vitamins include Vitamin B and Vitamin C.
Essential Vitamins for Energy Boosts
1) Vitamin B12
Vitamin B12 is a derivative of Vitamin B. Vitamin B12 plays a key role in helping our bodies maintain high energy levels and avoid fatigue and exhaustion.
Let’s look into its primary roles to understand its significance.
- Vitamin B12 helps in the formation of healthy red blood cells. Since red blood cells are responsible for the transport of oxygen throughout the body, a deficiency can lead to chronic fatigue and exhaustion.
- This vitamin also prevents anemia, a disease that occurs due to low levels of iron. Anemic patients suffer from low energy too due to problems in oxygen transport.
- Vitamin B12 is linked with healthy serotonin production— the ‘happy hormone’ plays a key role in overcoming mood swings. This means vitamin B12 deficiency can indirectly be a factor in depression. And we all know how depression affects energy levels drastically. According to a study, Vitamin B12 deficiency can be linked with twice the risk of depression.
- To perform activities energetically, it is crucial to ensure that our bones are healthy. Vitamin B12 supports your bones and even helps prevent a bone disease called Osteoporosis. Studies have shown a connection between low levels of Vitamin B12 and Osteoporosis.
- Vitamin B12 also supports the health of neurons, brain cells, which ultimately is responsible for almost all normal functioning of your body.
Sources
Vitamin B12 can be found in meats, milk, cheese, egg.
2) Vitamin D
Vitamin D directly impacts your energy levels as its primary function includes depositing calcium into the bones. Therefore, if you’re deficient in vitamin D, you are more likely to have weak bones that trigger fatigue even while performing daily chores. Here a few of such disorders:
- Osteoporosis is a bone disease that makes bones weak.
- Rickets in children is another bone disease that deforms bones.
- Vitamin D deficiency can also cause muscle fatigue.
Sources
Vitamin D can be obtained through sunlight, fatty fishes, cheese, egg yolk, red meat, and liver.
3) Thiamin (Vitamin B1) and Riboflavin (Vitamin B2)
Thiamin is Vitamin B1 and Riboflavin is Vitamin B2. They are involved in the conversion of food into useful energy. You could be eating right but without these vitamins, most of it can go to waste.
Sources
Barley, oats, lentil, beans, and sunflower seeds are sources of Thiamin.
Egg, turkey, soybeans, beef liver, almonds, spinach, asparagus, and yogurt are sources of riboflavin.
4) Vitamin B6
Vitamin B6 is associated with ensuring a healthy nervous and immune system. Its intake through diet or as supplements can boost the immune system and in turn, energy levels.
Sources
Vitamin B6 can be found in poultry, fish, chickpeas, and bananas.
5) Vitamin c
Vitamin C does a lot for our body. Most of these functions, in turn, boost our energy levels. Here are a few of such roles of Vitamin C that ultimately benefit our energy levels;
- Vitamin C strengthens the immune system. It does more than just protect the body from catching a cold.
- Vitamin C is believed to lower stress levels. This means it also helps you maintain good mood and gives you the energy to get through the day.
- It can also reduce signs of aging. As aging is associated with low energy, this benefit of Vitamin C also ensures a greater energy bar.
Sources
Vitamin C can be found in fresh fruits especially citrus fruits and vegetables.
How To Get The Optimal Amount Of Vitamins For Energy?
One can start their day with cereals or eggs as they are a good source of Vitamin B.
According to research, exposure to early morning sunlight can also help the body absorb ample amounts of vitamin D.
The diet should contain a healthy balance of leafy green vegetables, different types of meats and dairy products to provide the body the right amount of nutrients. But let’s admit it, not many of us are able to find the time to put together meals that provide our bodies with every mineral and vitamin they need.
Conclusion
To sum up, we can say that vitamins are an integral component of biomolecules that our body needs to sustain the proper functioning of its systems. Vitamins are required in specific quantities. Their deficiency can produce disorders that hinder proper functions. And in turn, produce obstacles in our daily activities by lowering energy levels.
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