What are the most important vitamins that play a role in giving energy and activity to our bodies throughout the day?
What are the recommended daily amounts to maintain healthy energy levels?
In this report, we inform you of the best types of supplements that boost energy in your bodies.
B vitamins
B supplements work together to help the body produce energy. Each element, except folic acid, plays a role in at least one step of the energy production system within our body’s cells. The main elements of vitamin B include:
Vitamin B1 (thiamine)
Thiamine helps convert the food you eat into energy, and it also helps produce enzymes that break down carbohydrates to generate the energy the body needs.
Thiamine is important for the health of the digestive system, as it facilitates the process of digesting food and absorbing nutrients in the intestine. It is found in: whole grains, meat, fish, legumes and seeds.
Vitamin B2 (riboflavin)
Over time, a severe B2 deficiency can lead to weakness and fatigue, especially in those who do not eat dairy products.
This vitamin is found in: eggs, meat, milk, green vegetables, and fortified grains.
Related: Top 10 Essential Vitamins and Supplements to Combat Dry Skin
Vitamin B3 (niacin)
Although a deficiency of this supplement in the body is rare, people who may not get enough of it are numerous, including those who suffer from malnutrition due to anorexia and patients with inflammatory bowel disease.
Niacin found in: poultry, beef, fish, nuts, legumes, and fortified bread.
Vitamin B12
The B12 supplement contributes to maintaining healthy blood and nerve cells, and its deficiency is particularly suffered by the elderly and people who eat little or no animal foods.
If our bodies don’t get enough B12 supplements over time, we may feel tired or weak or experience pale skin, heart palpitations, and loss of weight and appetite. Vitamin B12 deficiency can also cause depression and memory problems.
B12 found in: fish, meat, poultry, eggs, milk, shellfish, beef liver, and nutritional yeast.
The recommended daily amounts are as follows:
- Adults: 2.4 micrograms.
- Pregnant women: 2.6 micrograms.
- Breastfeeding women: 2.8 micrograms.
Iron
If you are tired and feel physically weak, it may be because your body lacks iron. Iron deficiency can also cause difficulty concentrating and difficulty fighting germs. In general, people who may suffer from iron deficiency are women with heavy menstrual cycles, pregnant women, and those who do not They eat meat, poultry, or seafood, and people who suffer from certain diseases of the digestive system may also not get enough iron.
Iron found in: lean meat, seafood, poultry, spinach, lentils, beans, and nuts.
As for the recommended daily quantities, they include the following:
- Women from 19 to 50 years: 18 milligrams.
- Men from 19 to 50 years: 8 milligrams.
- Adults 51 years and older: 8 milligrams.
- Pregnant women: 27 milligrams.
- Breastfeeding women: 9 milligrams.
Magnesium
Symptoms of magnesium deficiency in our bodies include muscle cramps, nausea, vomiting, loss of appetite, and fatigue, and usually people with type 2 diabetes or gastrointestinal diseases are more likely than others to suffer from magnesium deficiency.
Magnesium found in: dark leafy vegetables, legumes, nuts, seeds, whole grains, milk, yogurt, and fortified cereals.
As for the recommended daily amounts, they include the following:
- Women: 310-320 milligrams.
- Men: 400-420 milligrams.
- Pregnant women: 350-360 milligrams.
- Breastfeeding women: 310-320 milligrams.
Vitamin E
Vitamin E, also known as vitamin E, considered one of the most important antioxidants that resist free radicals and reduce the effects of bacteria and viruses in the body. It plays an important role in supporting the immune system and cell functions. It also contributes to maintaining skin health and protecting it from damage resulting from exposure to radiation. In addition, ultraviolet light dilates blood vessels, which reduces the formation of blood clots, and is a good option for enhancing energy and increasing activity.
Vitamin E falls within the category of fat-soluble vitamins, and found in a variety of foods. It found in nuts such as almonds and pistachios, as well as in seeds such as sunflower seeds and peanuts, and it also found in vegetable oils such as sunflower oil and wheat germ oil. In addition, vitamin E can obtained from vegetables and fruits such as broccoli, tomatoes, Spinach, kiwi, and mango.
Melatonin
The hormone melatonin plays an important role in the sleep process, as it is produced and secreted in the brain at certain times of the day. Its level increases at night and decreases during the day. Decreased melatonin production is also associated with aging.
Melatonin is usually available in the form of a nutritional supplement or vitamin, which can taken orally in the form of tablets or capsules. Although your body produces a sufficient amount of melatonin in general, evidence indicates that melatonin supplements can help improve sleep, and are considered safe to use. short term.
Melatonin supplements used to treat sleep disorders such as delayed sleep phase and circadian rhythm disturbance. They can also help relieve insomnia moderately, which helps us provide the necessary energy to our bodies.
Creatine
Creatine supplement consists of three amino acids and found in greater concentration in the muscles of the body and the brain. Typically, most people get creatine from eating seafood and red meat. But in smaller amounts compared to those found in creatine supplements. The human body produces about one gram of creatine per day in the liver, pancreas, and kidneys.
Creatine, predominantly stored in muscles as creatine phosphate, plays a crucial role in generating energy during physical activities. Consequently, individuals often consume creatine supplements to boost their athletic performance and amplify muscle growth.
