Vitamins and minerals are an important part of maintaining good health for your body and mind. If you have found yourself lacking energy lately, whether you sleep more often, have less motivation to get things done, or feel overly sluggish; the lack of important vitamins might be the culprit. If you don’t eat a healthy, well-balanced diet or take essential vitamins on a daily basis, you may be lacking the vitamins that help keep your energy up and help avoid fatigue. The following vitamins are the most important ones to focus on taking every day for increased energy and reduced tiredness.
B Complex Vitamins
One of the most important vitamins for increasing and maintaining your energy level throughout the day is actually a combination of the B vitamins, also called B complex vitamins. B complex vitamins include seven different vitamins under the B category including B1, B2, B3, B5, B6, B9 and B12. Together, these vitamins provide important nutrients that help improve your body’s production of energy. You can take one 100mg tablet or capsule of a B complex vitamin or follow the individual dosages as listed below.
B1, also known as Thiamin, allows your brain and nervous system to function more smoothly as it boosts the neurotransmitters in your brain which also helps to improve memory. B1 is also known for strengthening your body’s immune system. The recommended daily dose for B1 is 1.5mg for men and 1.1mg for women.
B2, also known as Riboflavin, is an energy-producing vitamin that produces energy from chemical reactions in your body. It also increases oxygen utilization and improves cell function. The recommended daily dose for B2 is 1.3mg for men and 1.1mg for women.
B3, also known as Niacin, improves many health issues that ultimately lead to the decrease in energy, including high cholesterol. The recommended daily dose for B3 is 16mg for men and 14mg for women.
B5, also known as Pantothenic Acid, strengthens your body’s immune system as well as improving your energy in combination with other B vitamins. The recommended daily dose for B5 is 5mg for men and women.
B6, also known as Pyridoxine, improves a wide variety of health concerns including the protection of your arteries, improved blood flow, and allowing your body to produce sufficient energy. The recommended daily dose for B6 is 1.7mg for men and women.
B9, also known as Folate or Folic Acid has multiple health benefits. In both men and women, it protects your arteries, and improves the formation of red blood cells which are necessary for carrying oxygen to your body and supplying energy. For women, it has additional benefits during pregnancy such as preventing birth defects. The recommended daily dose of B9 is 400mcg.
B12, also known as Cyanocobalamin, works together with B9 (folic acid) to form red blood cells that are responsible for improving and maintaining one’s energy supplies. The recommended daily dose of B12 is 2.4 mcg.
Many cases of extreme exhaustion and fatigue are due to the lack of red blood cells which carry oxygen to the body and improve energy production. When your body is low on iron, your red blood cells are then lowered and they are unable to carry sufficient oxygen throughout your body. For this reason, iron is an essential vitamin for increasing and maintaining excellent energy levels that last throughout the day. Food sources of iron typically include red meat and green, leafy vegetables but an additional iron supplement may be needed. The recommended daily dose of iron is 10-15mg but no more than 20mg a day.
As mentioned previously, B9 also called folic acid or folate, is an essential vitamin for the manufacturing of red blood cells in your body. As with iron, the decrease in red blood cells affects your energy levels tremendously which causes fatigue and exhaustion, as well as anemia in severe cases. If you find that along with tiredness you also feel muscle weakness, poor memory, insomnia, and shortness of breath, you may be in need of additional folic acid. If you choose just one B vitamin, B9 is a great choice. The recommended daily dose of folic acid is 400mcg for men and women.
The production of ATP (Adenosine TriPhosphate) is the main energy-producing molecule in your body, and magnesium is an important source of producing ATP. When your body is lacking magnesium, the cells in your body are not able to produce as much energy as is required to feel normal and well rested. In fact, nearly 80% of people with chronic fatigue syndrome have found a lack of magnesium in their diet. If you suffer from extreme fatigue, muscle cramps, an irregular heartbeat, irritability, or insomnia, it is recommended that you take 420mg of magnesium a day for men, or 320mg a day for women.
Adults often lack a proper diet which in turns affects the way their body produces cells that are needed for maintaining energy levels. If you find that you are lacking adequate energy or feel extreme tiredness and fatigue, these vitamins can help you feel like yourself again.