Do you ever feel like you are dragging through the day? Tired, even after you get a full 8 hours of sleep? Unable to concentrate, no matter how hard you try to focus? You may be suffering from low energy.
We typically associate low energy with reduced strength, coordination, speed, and ability to participate in physical activities.
However, low energy also impacts our mental capacity as it can lead to decreased focus, a lack of motivation, and diminished problem-solving skills.
Interestingly, research even shows that low energy can reduce bone strength and increase the risk of fractures.
Keeping your energy levels high will help you avoid negative impacts on your mental and physical health.
When you experience low energy, it is important to know what vitamins give you energy and to choose the foods that give you the minerals and vitamins for energy to get that extra boost.
Here are the best vitamins for energy.
Vitamin B complex
This complex is comprised of a variety of water-soluble vitamins that perform a staggering number of our vital body functions.
The eight B vitamins support healthy brain function, improve digestion, protect our eyesight, enhance cardiovascular health, build muscles,
and so much more. Several of the vitamins in the vitamin B family are among the best vitamins for energy.
Vitamin B5. Also known as pantothenic acid, vitamin B5 helps our bodies convert carbohydrates, fats, and proteins into the sugars that create energy within our cells.
Best foods to get more vitamin B5: Luckily, this vitamin is available in a large variety of foods. You can find vitamin B5 in broccoli, peas, sunflower seeds, sweet potatoes, beef liver, and much more.
Vitamin B6. Also known as pyridoxine, vitamin B6 is needed for our body to process glycogen, which provides the glucose that we need as fuel for our bodies.
Best foods to get more vitamin B6: Chickpeas, bananas, turkey, and tuna.
Vitamin B7. Sometimes called biotin, this vitamin is for more than just beautiful hair and skin. It also plays a vital role in our metabolism and digestive tracts.
More importantly, we need biotin in our bodies to convert our food into energy and cell building blocks.
Best foods to get more vitamin B7: Bread, almonds, carrots, onions, and oatmeal.
Vitamin B12. Often called cobalamin, this just may be the most important of the vitamins for energy. Vitamin B12 energy may be so well-known because vitamin B12 has so many other important benefits, such as treatment for breast cancer, heart disease, Alzheimer’s disease, sickle cell disease, and so much more.
Low vitamin B12 energy can lead to fatigue, memory loss, weakness, and issues with the nervous system.
Research indicates that supplementing our diets with vitamin B12 can create alertness and enhance concentration, which helps us display more energy.
Best foods to get more vitamin B12: Clams, trout, salmon, eggs, and milk.
Have you ever wondered by orange juice is one of the most common drinks with breakfast? It’s because it’s full of vitamin C that gives you a boost of energy to get the day started.
This vitamin helps our adrenal glands produce the hormones that give us energy.
Best foods to get more vitamin C: Broccoli, bell peppers, papaya, kiwi, and tomatoes.
Vitamin D is created naturally in our bodies when we are exposed to sunlight, and it keeps our energy levels high.
Unfortunately, many people don’t have enough of this important vitamin in their systems, which leads to fatigue and a number of other health concerns.
Getting the right amount of vitamin D in your system can have a significant impact on your energy levels.
Best food sources: Cod liver oil, eggs, swordfish, and fortified cereals.
Other ways to supplement your diet to increase your energy:
Iron. The primary function of this mineral is to carry oxygen throughout the body so that our cells can produce energy.
When we don’t consume enough iron in our diet, we decrease our body’s ability to use energy efficiently and therefore become tired more quickly.
Best foods to get more iron: Spinach, lean red meat, quinoa, and shellfish.
Creatine. Creatine is important to the production of ATP, which is the body’s source of energy for pretty much all of our body’s processes.
It occurs naturally in the body but is also available as a botanical energy supplement to boost our energy.
Best foods to get more creatine: Steak, salmon, chicken, tuna, and cod.
Ginseng. There are 2 types of ginseng – American and Asian – and they are both believed to increase energy levels in the body (and decrease stress, lower cholesterol, treat diabetes, and much more).
Ginseng can act as a stimulant by fighting fatigue and increasing energy levels.
Best foods to get more ginseng: Unfortunately, ginseng is not produced naturally by the body and it is not contained in any natural foods. However, you can find ginseng as a dietary supplement and it is sometimes added to food to give it an extra kick.
L-theanine. This amino acid increases the neurotransmitters that regulate our sleep, emotions, and of course, our energy. It’s a highly effective energy booster, so don’t overdo it. Too much L-theanine can make you feel jittery.
Best foods to get more L-theanine: Bay bolete mushrooms and white, green, and black tea
Other important tips to increase your energy levels:
- Control your stress, which can be a major drain on your energy.
- Don’t overwork yourself – too much work always leads to tiredness or fatigue.
- Exercise to give yourself a natural energy boost – going for a walk for a few minutes each day can make a world of difference.
- Stop smoking and excessive drinking – they drain energy from your body.
- Develop a healthy sleep pattern to sleep more restfully.
- Drink water – not energy drinks – to boost your energy.
- Be careful with caffeine since it actually decreases your energy if taken in larger amounts.
Low energy will undoubtedly lead to decreased productivity and difficulty processing information. By understanding what vitamins give you energy,
we can make sure that our diets include the right nutrients to support our daily needs and help us start getting more enjoyment out of life!