Lack of energy is a problem many individuals constantly have to deal with. There are many reasons for this, including fatigue. To address low energy concerns, the question is what can be done.
Many people turn to foods high in caffeine to increase their energy. Coffee is a common one for them. The problem is that there are many downsides to these energy sources. As a result, it is best to turn to natural, yet effective sources to get the energy you need.
For this reason, this article on the nutrition page of the International Health Alliance website will discuss essential vitamins that give you an energy boost. We will also touch on minerals and food sources that increase energy.
Vitamins that Boost Energy Levels
A deficiency of certain vitamins can translate to an energy shortage. As a result, there is a need to get a daily supply of these vitamins through diet and/or even supplements. Here are some vitamins that will help those with low energy:
Vitamin B
It is funny how some sources mention vitamin B as one of the best vitamins that support increased energy without saying anything more. This is because there are 8 sub vitamins under this vitamin and they include:
- Thiamin
- Riboflavin
- Pantothenic Acid
- Biotin
- Niacin
- Folate
- B6
- B12
All of these B vitamins have effects that support increased energy production. However, some are more notable for this purpose. For example, vitamin B12 is very high on the list. This is why many vitamin and multivitamin products advertised for increasing energy have a lot of vitamin B12.
Vitamin D
Energy levels are threatened when your bones and muscles do not function as they should. To improve the way your bones and muscles function, calcium is one important mineral as it is mostly stored in these parts. A tiny bit of it is stored in the blood, tissues, and a few other places.
Vitamin D is crucial in all of these as well. This is because this vitamin helps with calcium absorption. It helps with proper calcium placement. Without its important role in this regard, the body will keep drawing calcium from the bones and muscles. This will affect energy levels every day.
As a result of the way it works, vitamin D does improve athletic performance. At the very least, people that have enough of it can perform exercise programs better.
For this reason, men and women that want this benefit might have to shop for a supplement with the right amount of vitamin D. Of course, this is if they cannot guarantee getting enough of it from their regular diet.
These are just a few of the vitamins that help increase energy. Others include vitamin C and even coenzyme Q10 (CoQ10). The latter is a natural vitamin-like substance that the body produces itself. However, it can be gotten from external food sources.
Minerals that Give You Energy
Other than vitamins, some minerals are essential because they support increased energy levels. Some of them include:
Magnesium
This mineral is unique in many ways. For example, a large chunk of this mineral that is consumed is not used but excreted instead. But even the bit that is used is very important. You might want to read about how long magnesium stays in the body for a better understanding.
This mineral does work closely with many enzymes that support increased energy production. Besides its role in energy production, magnesium is essential for other reasons. For example, it does support cognitive performance by playing a crucial role in signal transmission between the brain and the body.
Iron
Iron deficiency is one of the major causes of energy shortage. This is because iron is important for oxygen transmission in the body. This is considering how it does function as an important protein in red blood cells.
These are just some of the notable minerals needed to increase energy production. Zinc is another such mineral.
Plant Sources for Increased Energy Levels
Some notable plant sources for increased energy levels in the body include:
Ashwagandha
Ashwagandha is one of the world’s oldest medicinal herbs. It has chemical properties that ensure people that use it deal better with physical and emotional stress. It can even help address insomnia. This is considering how it helps people sleep better. All these and more make it a good option for increasing energy levels.
Rhodiola
Grown in the cold mountainous areas in some parts of Europe, Rhodiola is an adaptogen (just like ashwagandha discussed above). So, individuals dealing with mental and physical stress can get relief using it. It has also been proven to increase energy levels in other ways.
Do you want other relevant and interesting health information? Check other articles on the nutrition page of the International Health Alliance website. For example, you can find out what happens if you eat too much protein while on a Keto diet.
