The National Sleep Foundation reports that about 46 percent of Americans surveyed complain that their sleep needs are not being met, causing them to feel tired throughout the day. While many people are inclined to reach for a cup of coffee or caffeinated drink to boost their energy, these often lead to a crash which can make matters worse. Put down that can or mug and consider supplementing your diet with vitamins to give you the boost you need to get through your day.
B Vitamins
B vitamins, which include thiamine, riboflavin, niacin, pyridoxine, cyanocobalamin, pantothenic acid, biotin and folic acid, combine with protein in the body to create enzymes that help turn food into energy for the body. The Office of Dietary Supplements also suggests that they aid in the breakdown of carbohydrates into glucose, one of the body's primary sources of energy.
Make leafy green vegetables, nuts, seeds and brightly colored fruits a regular part of your diet to get more of the essential B vitamins into your system. You can also supplement your diet with a B-complex vitamin to make sure that your body always has enough to keep you energized throughout the day. You can never have too much vitamin B in your system, as B vitamins are water-soluble and excess is excreted through urine.
Iron
Iron is recommended for people of all ages, as it is an important source of vitality for the body. Low levels of iron in the body can make you feel tired and run down, even for those who get a good night's sleep. Poor diet, heavy menstruation and poor absorption due to low levels of other essential vitamins and minerals can all lead to an iron deficiency. Fortunately, an iron deficiency is not difficult to fix.
Talk to your doctor about an iron supplement and make changes to your diet to make sure that you're getting enough. Beans, lentils, leafy greens and nuts are all foods that are rich in iron, and they should be easy to incorporate into any meal. Whole grain breads and cereals or those that are labeled "enriched" are also great sources of iron. Some meats are also good sources of iron--especially those that are made of organs, such as liver.
Vitamin C
Vitamin C is an important vitamin for energy, but on an indirect basis, according to the Medline Plus Medical Encyclopedia. This is because it is necessary for the proper absorption of iron into the body. If you are supplementing your diet with iron or changing your diet to include more iron-rich foods, consider increasing your intake of vitamin C as well to facilitate the proper absorption of iron into the body. In turn, this can increase your energy as the iron is used more efficiently by the body.
Vitamin C can be taken as a supplement but it is also found in fresh citrus fruits, chestnuts, goat's milk and goat cheese, and many of the same fruits and vegetables that contain iron.
