The Best Vitamins to Give Energy!
Vitamins are necessary for energy, although in reality our body does not need large amounts of vitamins, compared to the need for protein or carbohydrates we have.
However, there are many people who, due to poor nutrition or intestinal absorption problems, lack enough. This lack of vitamins can cause health problems that are not corrected until their levels are restored, either from the diet or with vitamin supplements.
Because the body can not produce the vast majority of vitamins by itself, it is necessary to obtain them from diet or supplements.
Not only do they contribute to the normal functioning of the body, but they reduce the risk of contracting diseases such as cancer, cardiovascular diseases, Alzheimer’s, arthritis, flu, colds …
Vitamins are needed to produce energy, strengthen the immune system, fight diseases, grow, repair tissues and generally maintain healthy health.
There are 13 fundamental types of vitamins that can be divided into two groups: soluble (must be ingested daily, C or B) and insoluble (can be stored in the body for months, A, D, E, K).
The most known and most used products
The vitamins that are most used and marketed to “increase energy” are:
- Vitamins of the B complex; B6, B12, folic acid, thiamine, niacin.
- Creatine, carnitine, amino acids (tyrosine, phenylalanine, taurine).
- Coenzyme Q10.
But before you take them, you can ask a question. Do they really make you have more energy? According to the experts, it depends.
If you have a healthy and balanced diet, you will have the necessary vitamins and amino acids and probably do not need supplements. There is no evidence that if you do not have vitamin deficiencies you can benefit from them.
However, if you have deficiencies in vitamins, CoQ10, carnitine, thiamin or folic acid, you will benefit from them. In fact, a deficiency of this type is very common and therefore recommends the intake of vitamins, always aiming to recover normality from the diet.
What vitamins are good for energy then?
The B vitamins are essential for the production and use of energy by the body.
Research has shown that the B complex has a vital function for the formation of red blood cells and that it helps to create energy from food. Its lack can lead to fatigue, anemia, loss of memory, weakness or digestive problems.
It is a group of 8 vitamins critical for proper corpotal functioning:
– B1 (Thiamine) : strengthens the immune system and promotes the synthesis of neurotransmitters, so it allows the functioning of the nervous system and improves brain activity.
– B2 (Riboflavin) : produces energy through various chemical reactions. Increase the efficiency of oxygen use by allowing cells to function properly.
– B5 (pantothenic acid) : is responsible for strengthening the immune system.
– B6 (Pyridoxine) : helps protect the arteries and strengthen the circulatory system.
– B9 (Folic acid) : it is also responsible for protecting the arteries and has a role in the formation of red blood cells.
– B12 : together with folic acid, helps to form red blood cells.
– Biotin : facilitates the metabolism of fats and proteins, a process necessary to convert food into energy.
Others: iron, magnesium and stimulants
Although they are not vitamins, the ones I will discuss below also participate in the creation of energy.
It helps the body get oxygen (which decreases fatigue) and produce red blood cells. The lack of iron produces anemia. The lack of iron can produce: fatigue, dizziness, mood swings, headaches and other symptoms.
You must have this mineral from a balanced diet, although its deficiency can lead to lack of energy, because it participates in the transformation of energy into glucose. You can get it from almonds, hazelnuts, whole grains …
Undoubtedly, the most known and taken stimulant is caffeine, which can improve attention and prevent exhaustion. Although it is usually eaten with coffee, green tea also provides a dose of caffeine and is also a source of antioxidants.
Other stimulants, although less used, are capsaicin (usually in spicy foods such as chili), Asian ginseng and bitter orange (contains synephrine).
Stimulants like the red bull are not recommended for your health and in fact has been banned in some countries, such as France or Denmark.