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All-Natural Energy Boosting Vitamins

All-Natural Energy Boosting Vitamins

If you constantly feel tired or fatigued, you can greatly boost your energy levels by consuming foods rich in B-complex vitamins. B-complex vitamins are essential water-soluble vitamins that are important for adequate functioning of the body and overall good health. Here are five B-complex vitamins that have their own unique energy-enhancing effects.

1. Thiamin

An adequate intake of thiamin is critical for maintaining optimal energy levels throughout the day, especially when you’re physically active. Thiamin plays an essential role in carbohydrate and fat metabolism, which is required for producing the energy necessary to carry out all types of activity including exercise. Thiamin is also needed for proper metabolism of proteins, namely the branched chain amino acids. When thiamin intake is sufficient, the branched chain amino acids are uniquely beneficial for reducing muscle fatigue and enhancing recovery both during and after exercise. You can obtain large quantities of this important vitamin from pork, organ meats, fish, mushrooms, legumes, nuts, and seeds. Significant amounts of thiamin can also be found in whole grain food sources, fortified breads and cereals.

2. Riboflavin

Riboflavin plays a key role in a variety of metabolic reactions involving carbohydrates, fats, and proteins. It’s specifically involved in the formation of a chemical called adenosine triphosphate. Adenosine triphosphate (or ATP) is an essential energy source that’s present in every single cell in the body. It primarily functions in providing the energy necessary to drive virtually all the body’s chemical reactions. Due to its role in the production of ATP, an adequate amount of riboflavin is crucial for performing day-to-day tasks efficiently and effectively. Riboflavin can be obtained from a variety of food sources including fortified breads and cereals, lean meats, poultry, and fish as well as leafy green vegetables, mushrooms, eggs, and dairy products.

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3. Vitamin B6

Vitamin B6 helps in the regulation of carbohydrate and protein metabolism. It supports the synthesis of protein from amino acids as well as the breaking down of glycogen to produce glucose (sugar) for energy. Glycogen is a stored form of carbohydrates in the body that typically serves as a key fuel source in the presence of low blood sugar levels. It’s an especially important energy source during prolonged endurance exercises like running and cycling, especially when they are performed for over an hour. Vitamin B6 also aids in the production of hemoglobin, which is responsible for transporting oxygen from the lungs to the cells, tissues, and organs of the body. Vitamin B6 is housed in a wide range of foods including eggs, poultry, fish, pork, organ meats, whole grains, nuts, legumes, soybeans, and potatoes.

4. Folate

Folate plays a pivotal role in energy production by helping the body break down and absorb specific nutrients housed in different foods. It supports a variety of vital processes in the body including protein metabolism, DNA synthesis, and normal cell function. In addition, it works with vitamin B12 in the production of red blood cells, which is crucial for maintaining sufficient energy levels. Folate also plays a major role in blood vessel function, cholesterol metabolism, and the proper regulation of insulin, the hormone responsible for lowering blood sugar. This energy-producing vitamin is found in many different foods including whole grains, baker’s yeast, green leafy vegetables, citrus fruits, legumes, seeds, and organ meats (click here to learn how folate helps prevent weight gain and obesity).


5. Vitamin B12

Vitamin B12 plays a major role in energy metabolism and consuming it in sufficient amounts can greatly enhance your ability to engage in exercise and other forms of physical activity. It works with folate in the production of red blood cells, which are responsible for transporting oxygen throughout the body for energy production. Since all metabolic processes in the body require a reliable supply of oxygen, a sufficient intake of vitamin B12 is needed for optimal functioning. In fact, classic signs of vitamin B12 deficiency include a lack of energy, extreme fatigue, and general weakness. This important vitamin is largely found in animal-based products including meats, poultry, fish, eggs, and dairy products. For vegans and vegetarians adopting plant-based diets, fortified foods are another option for obtaining vitamin B12.

The body doesn’t naturally produce or store any of these energy-promoting vitamins so they must be obtained from a wide range of foods on a daily basis. To ensure that you’re getting adequate amounts of these important vitamins everyday, make an effort to consume a diet that’s well balanced in high-quality carbohydrates, healthy fats, and lean protein.

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