Vitamins to Increase Energy
Do vitamins give you energy? This is a question that confuses millions of people.
Well, vitamins do not directly serve as a source of energy, but they aid the enzymes that generate energy from the energy producing nutrients like protein, carbohydrates and fats. They also play a major role in helping out in the chemical reaction that leads to fruitful generation of energy, which enables you to perform your daily activities effectively.
Adequate vitamin intake promotes your health fitness, by strengthening your bones and teeth. It makes your immune system strong, thereby enabling you to overcome various kinds of infections. Talking about what vitamins provide energy, vitamin B3 works in combination with coenzyme Q10 and contributes a great deal in boosting your energy levels.
Vitamin B6 plays a vital role in human metabolism. Vitamin B12 acts as an active participant in the biochemical reactions that lead to the production of energy. In fact, it is for this reason that vitamin B12 is sometimes also referred to as the energy vitamin. Vitamin C is requisite for the synthesis of a small molecule named carnitine that helps in transporting fat to the cellular organelles called mitochondria, for its conversion into energy. It is of prime importance to consume vitamins so as to enhance your energy levels.
Lack of energy and the feeling of fatigue is an age-old complaint. Vitamins boost the energy levels of the human body. Vitamin B is known as the ‘energy vitamin’ and is vital for an energetic and long life. Although Vitamin B is abundant in a variety of natural foods, the typical American diet is deficient in Vitamin B. B-Vitamins can and are easily flushed out of the body. Alcoholics and people on weight-loss diets are more prone to Vitamin B deficiency.
The B-complex vitamins are a group of eight vitamins, which include thiamine (B1), riboflavin (B2), niacin (B3), pyridoxine (B6), folic acid (B9), cyanocobalamin (B12), pantothenic acid and biotin. Each vitamin plays a significant role in energy production. Deficiencies usually include more than one type of B-vitamin. To increase your energy levels, a supplement of B-complex must be taken along with any single B-vitamin.
The B1-Thiamin vitamin plays an important role in the metabolic process of food and alcohol. It improves the function of the adrenal gland and boosts immunity. Low levels of the B2-Riboflavin cause fatigue, blindness and anemia. Riboflavin is required for the production of energy. Doctors may also prescribe riboflavin for migraine and arthritis pain.
The vitamin B3-Niacin also helps the body produce energy. Niacin is used for treating neurological diseases and high cholesterol. In combination with Vitamin C, Niacin reduces the production of lipoproteins, which is a major risk factor in heart patients.
B5-Pantothenic acid is one of the main energy boosters. Also referred to as the ‘anti-stress’ vitamin.
Vitamin B12 also helps fight fatigue. It is a vital nutrient for the formation of red blood cells. Red blood cells, are linked to our energy levels.
The B-complex vitamins work to keep the energy levels high. They can help prevent diseases since they are capable of repairing nucleic acids and immune cells. These vitamins are the foundation of good overall health and nutrition.
We need all vitamins and minerals for good health, well being and energy.
However, particular nutrient deficiencies are associated with reduced energy and chronic tiredness. These include iron, magnesium, B12 and folic acid.
Iron:
Iron is an essential mineral needed for the manufacture of haemoglobin, the part of red blood cells that carries oxygen and is needed for energy production. When your iron levels are low, red blood cells can’t carry enough oxygen to the body’s tissues, causing fatigue. When haemoglobin levels are low, anaemia occurs.
There are two types of iron: haem iron (from animal sources) and non-haem iron (from plant sources). The body absorbs haem iron much more easily than non-haem iron.
Symptoms of deficiency: fatigue; pale lower eyelids, palms, tongue; brittle nails; headaches; constipation; inflamed tongue.
Testing for deficiency: iron levels are tested easily with blood samples.
Caution: Excess iron absorption (called haemochromatosis) also causes chronic tiredness so therefore it is important to check your iron levels before using an iron supplement.
Vitamin B12:
Vitamin B12 is needed for manufacture of red blood cells (along with folic acid). B12 helps the body’s use of iron and is also required for proper digestion, the absorption of foods, the synthesis of protein and the metabolism of carbohydrates and fats. It is often observed that taking B12 (especially via injections) reduces fatigue, even when a deficiency isn’t found.
B12 deficiencies are common due to declining B12 levels in food, increased use of antibiotics and digestive problems. This is because B12 is produced in the digestive tract as well as being absorbed from food. Those most at risk of vitamin B12 deficiency are usually vegetarians and people with digestive disturbances.
Symptoms of deficiency: fatigue, weakness, dizziness, sore tongue, memory problems, confusion, irritability, depression, moodiness, paleness.
Testing for deficiency: B12 levels can be measured with a blood test.
Folic Acid:
Folic acid is a B vitamin (also called B9 or folate) needed for the manufacture of red blood cells. Deficiency can lead to a condition called megaloblastic anaemia.
Fatigue is associated with both a simple folic acid deficiency as well as megaloblastic anaemia. Because folic acid is easily destroyed during cooking, it is one of the most common vitamin deficiencies in us.
Symptoms of deficiency: fatigue, digestive disturbances, insomnia, memory problems, weakness, shortness of breath, recurrent miscarriages, mental confusion, paranoid delusions, sore tongue, anaemia.
Testing for deficiency: folic acid levels can be measured with a blood test.
Caution: if folic acid is given to someone who is B12 deficient and B12 isn’t given at the same time, the symptoms of a B12 deficiency can be masked. Only take folic acid if a B12 deficiency has been ruled out.
Magnesium:
Magnesium is needed for the production of ATP, which is the main energy-producing molecule in the body. Therefore, when magnesium is deficient our cells are less able to produce energy and we can experience chronic tiredness. It has been found that nearly all people with chronic fatigue syndrome are magnesium deficient and for about 80 per cent of people given magnesium their energy improves. Magnesium is the most common nutrient deficiency in all people. Most of us would benefit from supplementation even if magnesium levels are unable to be checked.
Symptoms of deficiency: fatigue, irritability, spasms, muscle cramps, rapid or irregular heartbeat, high blood pressure and insomnia.
Testing for deficiency: magnesium is not generally tested by blood test. Hair analysis is the most readily available test. The hair analysis test can be performed through specialist laboratories.
Caution: if magnesium supplements worsen your symptoms (especially cramping, twitching and muscle spasms), calcium is probably your deficiency, not magnesium.
Please note: The information in this article is not intended to take the place of a qualified health practitioner nor is it intended as medical advice.
Taking care of you naturally, the way life was meant to be!
Posted: November 23rd, 2008 under Alternative Medicine, Vitamin Fact Sheet.
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