The Best Vitamins for Energy and Reducing Fatigue
Much of the energy nutrients we need can be produced by our own bodies, even proteins can be broken down into carbohydrates (glucose) if needed, through the process of gluconeogenesis. In addition, even ketone bodies produced by the liver from fatty acids can be broken down and fed into the citric acid cycle to produce energy. However, other vital nutrients such as vitamins and minerals can't be produced as conveniently inside our bodies and must be obtained through the diet. This is the case for Vitamins.
Since vitamins can't be synthesized in the body, we only rely on the diet to get them. Busy lifestyles tend to lead people into replace nutritious food for fast food options, thus making it hard to find healthy, nutritional, vitamin enriched meals. When the body isn't getting the vitamins it needs, it will not be able to perform correctly. Vitamins are important for many metabolic reactions that would slow down or halt in their absence. For this reason, it's essential for you to take a vitamin or multivitamin supplement if you want to counter fatigue and make a better use of your energy.
Top Vitamins to Increase Energy & Reduce Fatigue
Listed below are the ten most important vitamins that your body needs to perform a normal function and keep you energetic and revitalized throughout the day:
Vitamin B12 - Vitamin B-12 is essential for the production of energy in the body, and reduces the feeling of tiredness and weakness, especially in cases of deficiency. Certain conditions, such as megaloblastic anemia, can occur when vitamin B-12 or folic acid are deficient in the body.
Calcium - Recent studies show that calcium signaling is important in normal nerve and muscle functioning. Lacking calcium can cause a breakdown in the energy systems of the cell, and in the end they can even start eating themselves. Therefore, the role of calcium goes beyond building strong bones. It is also a part of our energy machinery.
Vitamin A - In the form of retinol, Vitamin A is very important in energy production. Recent studies show that this vitamin plays an important role in the production of ATP (the final molecule in the energy metabolism). When Vitamin A is deficient, the energy production can be reduced by 30%.
Vitamin B9 - This vitamin is also known as folic acid, it promotes cell renewal and goes alongside with Vitamin B12 to prevent megaloblastic anemia and other conditions that would hinder correct energy production and distribution.
Vitamin C - This is a known immune boosting vitamin that also strengthens your blood vessels and cardiovascular system. It is a potent antioxidant that reduces oxidative damage that could otherwise affect energy production.
Vitamin E - This is another potent antioxidant that provides electrons to harmful molecules that would otherwise steal them from healthy tissues(oxidation). By avoiding oxidation, Vitamin E keeps your powerhouses intact and healthy.
Vitamin B6 - This vitamin is essential to produce hemoglobin, which transports oxygen to every single cell in the body and is needed to create more ATP. Vitamin B6 also keeps blood glucose within normal ranges by converting stored carbohydrates into glucose during fasting.
Vitamin B1 - This vitamin does not only enhance your energy levels, but it also improves the function of your heart, brain and overall body.
Vitamin B3 - Also called niacin, Vitamin B3 is a cognitive enhancer known to improve alertness, focus, and mental energy.
Chromium - This vitamin is extremely beneficial for people who suffer from diabetes because it regulates the glucose levels in the body. It has also an important role as a mood booster and providing mental energy.
As you can see, many different vitamins complement each other in their function. They keep your energy levels and give you physical and mental energy. However, for some people it might be quite difficult to get the recommended daily dose of vitamins from food only. If you constantly feel tired, drained and just overall weak, it is likely that you are lacking one or more vitamins. In this case, a good option is to take a multivitamin supplement, or vitamin B complex.
Important Reasons to Take Vitamins
If you are on the go and don't have the time to eat healthy balanced meals, you should consider taking a vitamin supplement. Even if you do eat a balanced nutritional meal, you probably don't know the daily requirements and whether or not you are meeting them. In these cases, it's better to take vitamin supplements to ensure you will be energized and avoid feeling weak and fatigued.
It's better to be safe than sorry. With vitamins improving your cardiovascular health, body, and mind, you literally have nothing to lose. If you are a student, then you definitely need to take a multivitamin due to the late nights working and studying. A vitamin supplement will fill your tank on those grueling days, ensuring that you won't burnout.
It’s also been proven that people who take vitamins from a young age have better concentration, perform better in school, and have more energy than people who do not take vitamin supplements.
For these reasons, we are going to provide you with a list of the best 5 options if you want to start taking a vitamin supplement.
The Best Vitamins for Energy and Fatigue
Methyl B12 has a higher rate of absorption than other B12 vitamins, and it lasts longer in the body giving you more energy all day long. This specific B12 vitamin is extremely beneficial for brain function; it protects your brain cells as well as your nerve tissue, thereby improving concentration and sharpness of mind. It's also been reported that this product improves your vision, as well as your overall sleeping pattern.
The product comes as a chewable yummy cherry flavor, so forget about the sour aftertaste you would normally get when taking vitamins orally (especially when you burp). It's suitable for vegans and contains no wheat, gluten, soybeans, dairy, egg, fish or nuts, making it also suitable for people with allergens.
Many people are unaware that lacking vitamin D will not only affect the muscles but also make you feel lethargic and tired. The capsules are made from organic olive oil, providing you with the valuable vitamin D for muscle function, a strong immune system, and overall body functions.
Our natural source of vitamin D comes from sun exposure. However, this supplement provides you with the same vitamins that you get from the sun without the risk of UVB exposure. This product is gluten and GMO-free, made with all natural ingredients, and comes in the form of pea sized soft gel capsules, that are very easy to swallow.
Vitamin C is the ideal supplement for your immunity as it enhances the function of the white blood cells and serves as a potent antioxidant, ensuring a healthy heart and a strong immune and respiratory system.
This product is known for reducing cell damage, as well as increasing collagen within the body. Vitamin C also has a positive effect on the structure and function fo the blood vessels, thereby ensuring a healthy heart.
This is currently one of the best complex multivitamin products on the market, due to its vitamin B complex, containing thiamine, riboflavin, niacin, pantothenic acid, pyridoxine, biotin, cobalamin and folic acid. The product is dairy and gluten-free, and made from raw food nutrients designed to promote a healthy heart and immune system.
B complex provides mental and physical energy, and enhances your brain power. This product is also a great option when you are stressed because it boosts your cognition and helps you dealing with stressful situations.
This supplement also contains probiotics and enzymes, which ensure good digestion, strengthen immunity, help with weight loss, and even protect against periodontal diseases.
Centrum is hands down one of the best brand of supplements to take, due to the immense amount of vitamins and minerals they fit into that single capsule. It's no wonder it's the number one brand recommend by doctors, and is FDA approved.
Centrum Silver contains vitamins B and B6 for energy, vitamins D and D3 for muscles function , vitamins A, C and E for healthy eyes, Zinc, Magnesium and a whole host of other essential vitamins.
These supplements are specially designed with nutrients for muscle function, brain, heart and various other organs and comes in a bottle of 200 capsules that are smoothly coated making them easy for you to take.
The five supplements above are only a few of the most popular products available to provide essential vitamins your body needs to function properly and produce energy. Below are some additional vitamin and mineral products that you may want to consider when attempting to ensure your body's nutrient demands are properly met through nutritional supplementation.
Jarrow Formulas B-right Complex, Supports Energy, Brain and Cardiovascular Health - Manufactured by Jarrows
Nature's Bounty Calcium 1200 mg Plus Vitamin D3 1000 IU, 220 Softgels - Manufactured by Natures Bounty
Dr. Tobias Multivitamin & Mineral Plus Enzymes - Enhanced Bioavailability - Manufactured by Dr. Tobias
The important things to remember when purchasing vitamin supplements:
If you want or need different vitamins, you should go for a multivitamin to avoid having to take multiple capsules. Check the ingredients properly and try to choose supplements made out of natural ingredients.
Look for a capsule that is smoothly coated or a soft gel capsule, because these would be easily swallowed and dissolve faster. Do not buy vitamins in bulk, remember they have an expiration date and the longer it stays on the shelf, the less effective it is for you. Check if the supplement is FDA approved, that way you know that you are getting a good quality supplement that actually works as suggested.
Vitamin B is the best vitamin to take for energy. Remember it's best to take a vitamin B complex, as they consist of all the different vitamin B's from thiamine (B1) to cobalamin (B12). If you work long days and nights, then you definitely need to take a supplement like Centrum or Jarrow B-right Complex to be fueled and ready to take on the day.