The 7 Best Vitamins for Tiredness and Sleep!
In this article you will discover which are the 7 main natural vitamins for physical and mental fatigue , sleep, stress or exhaustion. They are able to get that vital energy that you had before, return to your body.
With so many activities and daily responsibilities, almost every day you feel tired and want to have more energy to face the demands of your daily life. C omo if that were not enough, in addition to the daily stress, do not find time to prepare your meals properly and your body feels.
Generally, if you have a balanced diet, with varied foods, you should not take nutritional supplements rich in vitamins, although you may have a deficit of some vitamin due to some physical disorder.
Before taking vitamins as food supplements it is recommended that you go to a general practitioner. You may have to do tests to avoid possible side effects.
The main vitamins that fight fatigue
Lemon is a common food rich in vitamin C
Its function is mainly antioxidant. Neutralizes free radicals and prevents premature aging of tissues. In addition, this vitamin plays an important role in stimulating the natural defenses of your body.
Therefore, if you include enough foods rich in vitamin C daily in your diet, you will feel much more energized, as you will be avoiding some of the negative consequences of stress.
Citrus fruits are among the foods with the highest vitamin C content. Remember that fresh fruits are the ones that contain the highest amount of vitamins.
Food that has been processed or cooked has lost its properties.
Parsley, currant and pepper are also rich in vitamin C.
The B vitamins are very important for the optimal functioning of the metabolism.
More specifically, vitamin B1 , also called thiamin, is the one that will help you convert carbohydrates into energy source for all your tissues.
If you want to ensure a good supply of vitamin B1, includes whole grains, lean meats, pasta, fish, beans and peas, daily in your diet.
The lack of this vitamin can cause weakness, fatigue and damage to the nervous system.
Vitamin B9 to improve your vitality
Also known as “folic acid”, this vitamin integrates the B complex also helps with the proper functioning of your nervous system (prevents you from feeling tired), enters other important functions.
To get enough vitamin B9, it is best to include fresh citrus fruits, whole or in juice, spinach, cabbage and beans in your daily meals. You can also make a good contribution by eating chicken, pork, seafood or liver.
Always keep in mind that the less processed and processed foods or foods are, the greater the amount of vitamins they contribute.
Vitamin B2 to stimulate your metabolism
This nutrient plays a very important role in organic growth, the production of red blood cells in the bone marrow and also in the release of the energy present in carbohydrates.
Although it is unlikely that you have a deficiency of this vitamin, because it is present in many foods, you can still make sure to include it by eating nuts, meats, eggs, dairy products and green leafy vegetables.
Vitamin A to have more strength in general
Vitamin A plays important roles in the growth and proper development of tissues; It is essential to have good eyesight and also helps to avoid fatigue.
The most important sources of vitamin A are liver, egg yolk and milk. It is also found, albeit in a lesser proportion, in carrots and broccoli.
Vitamin B 12 to avoid fatigue
It plays a fundamental role in the efficiency of the metabolism and in the proper functioning of the central nervous system, that is why it is very important that you have a good contribution if you want to avoid fatigue .
This vitamin is found in eggs, meat, poultry, dairy products and seafood. Its lack can cause anemia.
Vitamin B3, to complete the B complex
Contributes to the proper functioning of the digestive system, the skin and the nervous system.
It will also be useful in transforming the energy provided by carbohydrates in your diet.
You can ensure a good intake of this vitamin including dairy products, poultry, red meat, nuts and eggs in your meals, every day.
The best way to get the vitamins you need
If you eat three servings of fresh fruits and vegetables daily, together with a couple of protein servings (lean red meats or white meats) and a serving of dairy products, your vitamin intake will be covered.
The best way to get the vitamins you need to avoid fatigue is through a healthy diet.
The myth of vitamin supplements
It is very true that you need all these vitamins for your body to function properly and you feel good, full of energy to perform properly in your work or studies.
But it is also true that the amounts needed are small, so that any healthy person who has a balanced diet will have a good contribution of all of them.
There are only three situations in which a vitamin supplement is indicated, by medical indication, and are the following:
- Pregnancy and lactation. A nutritional supplement of vitamins and minerals is recommended during the first weeks of pregnancy and in lactation, because in these cases the nutritional needs are generally higher than the contribution.
- Inapetentes adolescents . If they are in the period of maximum growth and do not eat enough, they are likely to need a supplement to supplement their diet. In this way the body will have all the nutrients necessary for a good development.
- Seniors . They often have problems with chewing or swallowing, or they are not able to eat everything they need. In these cases, it may also be necessary to supplement the diet with a multi-vitamin supplement.
Apart from these three situations, and if there is no underlying disease, it is not necessary to supplement the diet with a vitamin supplement.
If despite eating enough fresh fruits and vegetables, meats and dairy products, you still feel tired or without energy, consult your doctor. You could have anemia, some hormonal disorder or other pathologies.