This post will provide you with a list of the Best vitamins for energy and a healthy body. Benefits of eating a healthy diet are numerous yet some of us are unable to maintain a regular intake of the beneficial nutrients required to increase energy in our body essential for staying healthy and active.
Knowing about the vitamins required for energy can help you balance your healthy diet to minimize fatigue, lethargy, and the general feeling of being drained. If you already feel any of these symptoms, you may have a deficiency in one or more of the essential energy vitamins that help to keep your body energetic.
Boost energy – the natural way by eating healthy
Shortage of energy is something that we all suffer with from time to time with the pressures of the modern society, family, work and socializing. Feeling fatigued, lethargic and drained does not need to be a constant, there are ways you can recharge your batteries naturally.
Listed below are five healthy lifestyle tips which can help you to boost your energy levels.
Make sure you get enough sleep – simple as it may sound, you will be shocked how many people actually do not get the required amount of sleep each night, due to which their health and energy deteriorates. It may be difficult to get the required 8 hours a night especially if you have young children or work shifts or long hours.
Researchers also suggest that the actual time you fall asleep is more important than people think. Sleeping from 1am to 9am is not thought to be as recuperative as sleeping from 10pm to 6am so when possible try and get to bed before 10pm – easy said then done!
Reduce intake energy drainers from your diet – Refined sugar can cause fluctuations in blood sugar levels, which can cause energy levels to plummet once your body depletes the sugar levels. While caffeine can give you a boost and energise you for short periods, once the effects wear off it can leave you feeling even more tired than you were before hand.
Have a healthy eating habit – A balanced healthy diet which contains plenty of fresh fruit and vegetables is crucial as is drinking sufficient water on a daily basis.
Relaxation – Set 20 to 30 minutes aside each day just to relax and unwind whether this is done by reading a book, having a bath or listening to music. Time to unwind is essential for a stress release and can give you that little boost you need.
Exercise – Strenuous exercise can zap all your energy stores. You may want to do some easy-going exercise such as walking or yoga maybe better for boosting energy and fighting fatigue.
These helpful healthy tips are great for increasing your energy in the long term however if you need a little extra energy boost, ensure that you include the following best vitamins for energy in your daily diet.
Best Energy Vitamins to take daily
B1 (Thiamine) – Vitamin B1 strengthens the body’s immune system and boosts neurotransmitter synthesis so the brain and nervous system, including memory, can function more efficiently. Skin and blood vessel growth and food metabolism also require healthy amounts of thiamine. Furthermore, metabolizing food effectively generates energy the body needs for all its tasks, and thiamine is essential for that process.
Vitamin B2 (also called riboflavin) has many functions within the body but is especially critical to the mitochondria or ‘energy powerhouse’ of the cells. Like Vitamin B1, riboflavin assists with the metabolism of carbs, fats and protein which creates energy in the body.
B3 (Niacin) – Vitamin B3, also known as niacin, helps treat high cholesterol which in can be responsible for a range of health problems that can sap an individual’s energy. The vitamin also works in conjunction with other B vitamins to increase the body’s efficiency when producing energy.
B5 (Pantothenic Acid) – Vitamin B5 is responsible not only for energy conjunction along with the other B vitamins, but also for strengthening the body’s immune system. If the body is ill, it expends great energy to combat the illness and to heal, and a healthy immune system is necessary for higher energy levels.
Vitamin B6 – an energy vitamin can help to reduce or regulate anxiety and depression levels which can help to restore energy within the body.
B9 (Folic Acid) – This B Vitamin is also responsible for protecting arteries, and it also plays a role in the formation of red blood cells. Red blood cells carry oxygen to the rest of the body and are necessary to maintain energy levels.
Vitamin B12 – is often promoted for its energy enhancing abilities in particular for endurance during exercise. If you find that you are always tired or suffer from chronic tiredness, this could be caused by a B12 deficiency.
Biotin – This vitamin facilitates fat and protein metabolism, a process that is necessary to convert food into energy. This group of vitamins – the vitamin B complex – is critical to avoiding fatigue and they work best as a coordinated group to energize the body.
Additional Dietary Supplements for Energy
Iron – is necessary for hemoglobin production. Hemoglobin is the molecule in red blood cells that transports oxygen to the rest of the body, and therefore without an adequate dietary intake of iron, energy levels can be affected.
Magnesium – is a critical component of the body’s process to produce ATP, its principle energy molecule. Magnesium also helps strengthen bones, and weak bones affect an individual’s energy and productivity.
Zinc – Small amounts of zinc are necessary in every diet to help the body produce proteins. Proteins are the molecules and fibre’s that make up hair, skin, nails, muscles, and other body parts.
Energy alone cannot give the body an adequate diet for good energy. A healthy diet with the proper balance of carbohydrates, proteins, nutrients, and healthy fats is necessary for a good energy level and general well being overall.
So make sure you eat well, stay active through regular exercise and top up with vitamin supplements when necessary.