Vitamins are essential nutrients found in food that help your body produce energy from your food, but they don't supply energy to your body. Specifically, B vitamins help your cells make energy from the food you eat. Iron allows your red blood cells to carry oxygen to your organs and brain, which provides energy, but it doesn't produce energy in itself.
B-Complex
There are eight vitamins in the B-complex group that include thiamin-B1, iboflavin-B2, niacin and pantothenic acid, according to Colorado State University Extension. These B vitamins convert carbohydrates, amino acids and fats into energy by acting as a coenzyme inside your cells.
Folate and B12
Folate and B12 help cells multiply at the proper rate, according to Frances Sizer and Ellie Whitney in their book, "Nutrition Concepts and Controversies." This is important for red blood cells and your digestive tract, which replace themselves every 90 to 120 days and three days, respectively, according to Sizer and Whitney. When not enough B vitamin is present every cell is affected, and your energy production decreases because your body relies on the energy B vitamins help make.
Biotin
Biotin participates in the conversion of energy from amino acids to glucose and the release of energy from fatty acids, according to Paul Insen and colleagues in "Nutrition." The energy provided by the participation of biotin in chemical reactions is the Kreb Cycle, which is your body's energy-generating mechanism.
Pyridoxine
Pyridoxine, or B6, participates in amino acid metabolism. According to Sizer and Whitney, cell renewal and protein regeneration don't produce energy, but if cells are not restored from daily activities, you are unable to perform at your best. Decreased physical ability can be related to low energy production.
Vitamin C
Vitamin C helps your body absorb and use iron. It doesn't directly produce energy, but by assisting in iron metabolism, it enables you to carry more oxygen to your red blood cells, according to Colorado State University Extension. Without oxygen, you feel low on energy because your body becomes oxygen depleted and cannot get enough energy without oxygen being present.
References
- Colorado State University Extension: Water-soluble Vitamins
- "Nutrition Concepts and Controversies"; Frances Sizer and Ellie Whitney; 2008
- "Nutrition"; Paul Insen, Don Ross, Kimberley McMahon and Melissa Bernstein; 2011
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