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.

10 Vitamins That Give You Energy

Here are 10 vitamins, including vitamin B, C and D, which can give you an energy boost throughout the day.

1. Vitamin B1

Vitamin B1, also known as thiamin, boosts your immune system, helping you ward off infections. It also enhances neuro transmitters formation, making the brain and nervous system to work more powerfully. Vitamin B1 is also required in the growth of skin and blood vessel and the healthy metabolism of food. Most importantly, it helps breakdown foods and release energy needed for all your activities.

Sources: whole grains, peanuts, beans, spinach, kale, blackstrap molasses and wheat germ

2. Vitamin B2

Vitamin B2, also known as riboflavin, is a vital substance needed to complete many biochemical reactions in the body. It increases the body's use of oxygen and decreases the joint pain. An adequate dose of Vitamin B2 can also increase the mobility of people with joint pain.

Sources: almonds, wild rice, milk, yogurt, eggs, Brussels sprouts, spinach and soybeans.

3. Vitamin B3

If you want to know vitamins that give you energy, then vitamin B3 should never be left behind. Vitamin B3, also called niacin, when cooperating with other B vitamins, can improve the efficiency of energy production in your body. What's more, vitamin B3 is also used to stabilize high levels of cholesterol in people.

Sources: yeast like brewer's yeast, red meat, milk, eggs, beans and green vegetables

4. Vitamin B5

Vitamin B5, also known as pantothenic acid, keeps your immune system up and running. It is required in adequate amount to aid proper functioning of the immune system, hence decreasing the depletion of energy from the body.

Sources: avocados, yogurt, eggs, meat and legumes

5. Vitamin B6

Vitamin B6, also known as pyridoxine, helps deal with your circulatory system, protecting blood vessels throughout the body and maintaining blood flow in every organ system. This provides the body cells with enough oxygen to produce energy for various functions.

Sources: chicken, turkey, tuna, salmon, lentils, sunflower seeds, cheese, brown rice and carrots

6. Vitamin B7

Vitamin B7 is also known as biotin, vitamin H or coenzyme R. It is a water-soluble vitamin and facilitates bio-energetic reactions that extract energy from proteins and fats found in the body.

Sources: peanuts, Swiss chard, leafy green vegetables, raw egg yolk and liver

7. Vitamin B9

Among all vitamins that give you energy, vitamin B9 is of unique importance. Vitamin B9, also known as folic acid, is vital for blood vessel protection and formation of red blood cells that carry oxygen around the body. It also prevents birth defects in children; therefore, pregnant women should take the right amount of folic acid to aid the growth of the baby.

Sources: dark leafy greens, asparagus, beets, salmon, root vegetables, milk, bulgur wheat and beans

8. Vitamin B12

Cyanocobalamin or vitamin B12, in conjugation with Vitamin B9 aids red blood cell production. The amount of vitamin B12 in your body determines how effective the intestine absorbs foods. So adequate vitamin B12 means you can absorb more foods for energy production.

Sources: fish, shellfish, dairy, eggs, beef and pork

9. Vitamin D

Vitamin D is produced by your skin when exposed to sunlight and is required by the body muscles to function with ease. So it is one of the great vitamins that give you energy.

Sources: fish, fish liver oils, egg yolks and many foods are fortified with vitamin D. Vitamin D supplements can also be taken to help balance its level in your body.

10. Vitamin C

Vitamin C is an immune enhancing nutrient. It is required for major energy production processes of your body as it is a raw material for the synthesis of carnitine. Carnitine helps to transport fats in the mitochondria, the power house of the cell, where fats are utilized for energy production.

Sources: papaya, bell peppers, broccoli, Brussel sprouts, strawberries, pineapple, oranges, kiwifruit, cantaloupe and cauliflower

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:

1. Iron

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.

Sources: red meat, pork, poultry, seafood, beans, dark green leafy vegetables like spinach, dried fruit like raisins and apricots

2. Magnesium

Magnesium's functions include facilitating the production of ATP (energy molecule) as well as strengthening bones.

Sources: dark leafy greens, nuts, seeds, fish, beans, whole grains, avocados, yogurt, bananas, dried fruit and dark chocolate

3. Zinc

Zinc helps in forming protein. Proteins are the fiber and molecules which form hair, nail, muscles, etc.

Sources: seafood such as oysters, meats such as lean beef and dairy products

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