The Best Vitamins for Energy

Gaining more energy is an important goal for those who are stressed, depressed, fatigued or overweight. Incorporating exercise, proper nutrition and healthy sleep habits are essential for improving energy; however, if you need a little extra boost, ensure that you include the following vitamins on a daily basis.

Vitamin B-1

Also known as thiamine, vitamin B-1 helps in carbohydrate, fat and alcohol metabolism, and is essential for energy production. Cells need vitamin B-1 to store energy to utilize during exercise. The recommended dosage for adults is between 1.1 and 1.5 mg a day. Vitamin B-1 is available in capsule and chewable form, and is labeled as either "thiamine mononitrate" or "thiamine hydrochloride." Vitamin B-1 can be found in food sources such as brown rice, egg yolks, soy milk, beans, whole grains, most nuts, oranges, and some vegetables such as asparagus and peas.

Vitamin B-2

Vitamin B-2, also known as riboflavin, serves many purposes. It is especially critical to the mitochondria, or "energy powerhouse," of the cells. Vitamin B-2 aids in the metabolism of carbohydrates, fats and proteins, which creates energy in the body. In addition, vitamin B-2 assists in the production of the brain's "pleasure chemical," dopamine, preventing depression. Sufficient levels of vitamin B-2 aid in the growth and repair of joints, skin, hair and nails, and boost the overall immune system to fight diseases. The recommended dosage for adults is 1 to 1.3 mg per day. Riboflavin is found in fortified grains, cereals, leafy green vegetables, poultry, fish, yogurt, milk and cheese.

Vitamin B-3

Vitamin B-3 is also known as nicotinic acid, niacin, nicotinamide or niacinamide. Vitamin B-3 is essential in the metabolism of carbohydrates, fats and proteins to produce energy. It also aids in the production of hydrochloric acid, needed for proper digestion. Additionally, vitamin B-3 facilitates the body's ability to eliminate toxins. Because vitamin B-3 is water-soluble and not stored in the body, it is imperative to consume the recommended daily allowance, which is 25 to 300 mg a day. If you have a pre-existing condition like diabetes, pregnancy or liver disease, consult your physician before adding a B-3 supplementation. Beef liver, lean meats, poultry, fish, eggs, cheese, soybeans, nuts, whole grains, green vegetables, cooked dried beans and low-fat milk are rich in vitamin B-3. To retain vitamin B-3, vegetables should be baked, steamed or stir-fried.

Vitamin B-5

An anti-stress and stamina enhancer, vitamin B-5 is also known as pantothenic acid. Vitamin B-5 is a component of coenzyme A that burns fat creating energy in the body. It is also essential to the making of melatonin, a hormone that regulates sleep. If you feel more rested from the night before, you will have more energy throughout the day. The recommended daily allowance is 250 to 2,000 mg. The richest food sources of pantothenic acid include broccoli, egg yolks, liver and yeast. Other sufficient food sources of vitamin B-5 are avocados, chicken, fish, legumes, mushrooms, shellfish, sweet potatoes and whole grains.

Vitamin B-6

In addition to being a heart-protecting vitamin, vitamin B-6 (also known as pyridoxine) is involved in most bodily functions that improve both mental and physical health. Vitamin B-6 has been reported to reduce stress and anxiety, thereby restoring energy. In a study conducted at Pantox Laboratories in San Diego, California, researchers reported that supplementation with vitamin B-6 can be useful in regulating anxiety and depression levels. Protein metabolism is a major function of B-6 to help boost energy. The recommended daily allowance for vitamin B-6 is 1.5 to 2 mg. Vitamin B-6 is available in tablet, chewable and liquid forms found in multi-vitamins and B-complex vitamins. Food sources of B-6 include whole grain breads and cereals, fish, chicken and bananas.

Vitamin H

Vitamin H, also known as biotin or vitamin B-7, aids in metabolizing carbohydrates, fats and proteins to produce energy. Biotin also relieves muscle pain, may prevent hair loss, and improves the health of finger and toenails. Some may use vitamin H for weight loss because it helps fat metabolize more efficiently. Vitamin H stabilizes blood sugar, which helps keep energy levels sustained without the "crashes." The recommended daily allowance for biotin is 300 mcg. Good food sources of vitamin H include legumes, liver, egg yolks, wheat germ, whole meal bread, oatmeal, peas, molasses, herring, mackerel and avocado.