What Vitamins Can I Take for Energy Support?
In our fast-paced lives, sustaining energy levels throughout the day is vital. We rely on a continuous supply of energy to accomplish daily tasks, from exercising and working to studying and fulfilling our everyday routines.
Our bodies get energy from the nutrients we ingest, converting them into fuel. But what happens when we struggle to meet our daily nutritional needs, and how does this impact our energy production?
From dietary restrictions and lifestyle factors to certain health conditions, achieving all our nutritional needs through diet alone can often be challenging. Instead of downing an energy drink or a cup of coffee, it might be worth considering vitamins and dietary supplements.
In this article, we explore the essential nutrients and lifestyle factors that can help support our body's energy production.
Nutrients Important for Energy
Maintaining high energy levels is crucial to tackling the demands of daily life. Whether you're exercising, working, studying, or simply going about your routine, having the energy to function properly is key. Your body relies on the nutrients you consume through your diet to provide it with the materials it needs to supply and maintain these energy levels.
Unfortunately, getting all of your nutritional needs met on a daily basis through diet alone can be immensely difficult without the medical advice, guidance, and assistance of a nutritionist. Even then, it can still be a challenge for some.
Older adults especially struggle to meet their nutritional demands. When you leave out nutrients from your diet it can cause a number of issues within the body including slowed energy production and feelings of fatigue.
Eating a well-balanced diet is a great start for getting enough nutrients to support a healthy lifestyle. Many people also opt for a multivitamin gummy or dietary supplement to help fill gaps in their diet and further bolster their nutritional health.
Below is a closer look at some of the most important nutrients including the B complex vitamins, Iron, amino acids, and Magnesium that may help boost your energy levels and reduce the frequency of premature tiredness.
B Complex
The B complex vitamins are essential for energy production within the body. This group comprises eight water-soluble vitamins, each playing a unique role in the essential functions of the body. In particular, they’re crucial for converting the carbohydrates from our diet into glucose, which is the primary source of energy for your body.
Thiamine (Vitamin B1), Riboflavin (Vitamin B2), Niacin (Vitamin B3), Pantothenic Acid (Vitamin B5), and Biotin (Vitamin B7) are all critical in the process of energy production. Pyridoxine (Vitamin B6) is crucial in amino acid metabolism, while Folate (Vitamin B9) and Cobalamin (Vitamin B12) are necessary for red blood cell formation.
B12 supplements can be especially beneficial for vegans and vegetarians, who may struggle to get enough Vitamin B12 from diet alone, as it is primarily found in animal products. A B12 deficiency can lead to tiredness and low energy, so B12 is one of the best vitamins for energy support.
B complex vitamins are typically safe, but it's always best to consult a dietitian or healthcare provider before starting a new supplement, as high doses can sometimes lead to side effects.
Iron
Iron is another crucial nutrient for energy as it plays an important role in the creation of hemoglobin, a protein in red blood cells responsible for carrying oxygen from the lungs to all parts of the body.
Adequate iron levels are essential for maintaining high energy, as a lack can lead to iron deficiency, characterized by fatigue and low energy. Iron can be found in foods like red meat and whole grains, but iron supplements may be considered for those unable to meet their needs through diet alone.
Amino Acids
Amino acids are the building blocks of proteins and play a significant role in various bodily functions, including energy production. Some amino acids are known as 'essential' because our bodies can't produce them, so we must get them from our diet.
These essential amino acids contribute to energy production by participating in the synthesis of enzymes and neurotransmitters, supporting cognition, and supporting the immune system.
Magnesium
Magnesium is an often overlooked but vital mineral that plays a key role in converting food into energy. It helps the mitochondria in your cells to generate adenosine triphosphate (ATP) which is the body's main energy currency. Not only that, but magnesium also aids in nerve transmission, muscle relaxation, and supports a healthy immune system.
You can find magnesium in a variety of foods such as whole grains and leafy greens, but magnesium supplements may be considered for those with a dietary deficiency or increased requirements. For instance, our Advanced Magnesium+ formulation contains three different forms of Magnesium to keep your body fueled with all of the magnesium it may need.
Noteworthy Nutrients and Supplements for Overall Wellness
While vitamins and minerals are important for energy production, adaptogens such as Ashwagandha, Rhodiola Rosea, and Ginseng are also gaining recognition for their antioxidant properties, resilience to stress, and potential to support healthy energy.
These herbal supplements, along with L-Theanine which is found in green tea and our Pure Matcha+ supplement, are said to support the body’s ability to cope with physical and mental stress. As a result, it may calm down your cortisol levels and indirectly aid your energy levels.
Additionally, multivitamins can be beneficial for dealing with a lack of energy. The nutrients above are just the tip of the iceberg – Vitamin A, Calcium, Vitamin C, Coenzyme Q10 (CoQ10), and Vitamin D can also help elevate and maintain your energy levels.
Fortunately, these nutrients (along with the others listed above) are all commonly found in multivitamins. Ensuring that you’re getting enough of them could go a long way toward supporting your energy levels.
Lifestyle Factors for Energy
While certain nutrients and supplements can play an essential role in boosting our energy levels, it's equally crucial to look at the broader picture. The way we live our daily lives — our sleep patterns, exercise habits, and diet — can also significantly impact our energy levels.
Let's delve deeper into these lifestyle factors and their role in maintaining energy.
Good Sleep Hygiene
Naturally, one of the largest factors that goes into your energy levels is sleep. Maintaining good sleep hygiene is a fundamental part of ensuring we have the energy we need.
After all, sleep is the body’s natural way of recharging. It's during this time that many essential restorative functions occur, from muscle repair to memory consolidation.
Good sleep hygiene involves maintaining a regular sleep schedule, creating a restful sleep envIronment, and adopting bedtime routines that signal to your body it’s time to rest. It also means prioritizing seven to nine hours of sleep per night, as recommended by sleep experts.
However, achieving good sleep hygiene isn’t just about quantity. Quality is equally important. Disrupted sleep or sleeping conditions like sleep apnea can impair the restorative power of sleep, leading to fatigue and low energy during the day.
For some, supplements containing ingredients like Magnesium or L-theanine may be beneficial for promoting relaxation and enhancing sleep quality. On the other hand, you could include our AM + Energy Formula to help kick-start your morning after a night of high quality sleep.
Exercise
In addition to sleep, regular physical activity is an important lifestyle factor for boosting energy. It may seem counterintuitive — after all, exercise expends energy — but regular exercise actually helps to boost energy levels in the long run.
Exercise encourages better heart and lung efficiency, meaning the body becomes more efficient at getting oxygen and nutrients to your muscles. These health benefits make everyday tasks feel less tiring and help to preserve your energy.
Moreover, physical activity aids in weight management, which can also increase energy levels. Carrying excess weight can be tiring, as it demands more energy for even simple tasks. Weight management achieved through a balanced diet and regular exercise can, therefore, make a noticeable difference to energy levels.
Reduce Blood Sugar Spikes
Finally, it's crucial to maintain balanced blood sugar levels to avoid energy dips. When we consume food, especially foods high in simple carbohydrates, our bodies break it down into sugars (primarily glucose) which our cells use for energy. However, consuming high amounts of simple sugars can cause our blood sugar to spike and then crash, leading to feelings of fatigue.
To help prevent these spikes and crashes, aim for a diet rich in fiber, lean proteins, and healthy fats. This type of diet slows the absorption of sugars into your bloodstream and prevents sudden crashes in energy. Having blood sugar levels that are more consistent may help you to feel more energized and less likely to experience energy slumps.
Conclusion
It's clear that the journey to elevated energy levels goes beyond a simple vitamin or supplement. It requires a multi-faceted approach that considers not only essential nutrients but also the importance of adopting a balanced lifestyle. Dietary supplements can fill nutritional gaps, but they need to be paired with healthy lifestyle habits like quality sleep, regular exercise, and a balanced diet.
Remember, before starting any new supplement routine or making significant changes to your lifestyle, it's always best to consult with a healthcare practitioner or dietitian. They can provide tailored advice based on your specific needs and health conditions.
Here at JSHealth, our mission is to support your journey to wellness. Our aim is to provide you with quality information and resources, guiding you every step of the way on your unique health path.
Sources:
Magnesium - Health Professional Fact Sheet | National Institutes of Health
How Much Sleep Do I Need? | CDC
Physical activity and feelings of energy and fatigue: epidemiological evidence | NCBI