Vitamins are organic nutrients the body needs to function normally. Along with other elements, such as minerals, fiber and protein, vitamins help keep your body healthy and strong. Certain vitamins play an important role in helping your body create energy. Consuming adequate amounts of these vitamins requires eating a nutritious diet that includes certain types of foods. Taking vitamin supplements can also help ensure your body receives enough of these energy-boosting nutrients.
Metabolism
Vitamin B6 plays an important role in more than 100 metabolic reactions, including breaking down protein to produce energy. This vitamin is also necessary for normal nerve and brain function. The American Dietetic Association warns that a low intake of vitamin B6 can hinder physical performance. Vitamin B3, also called Niacin, helps the body determine whether to use carbohydrates or fat to metabolize for energy production.
Energy Production
Vitamin B12, often referred to as the "energy vitamin," stimulates chemical reactions necessary for the production of energy. It plays a major role in forming red blood cells and transporting oxygen to tissues. Vitamin C helps the body produce energy by transporting fat to mitochondria, complex structures within cells, which convert it into energy.
Dietary Factors
Consuming a nutritious diet helps you obtain adequate levels of energy-enhancing B vitamins. Pasta, soy foods and whole grains contain vitamin B1, while nuts, asparagus and broccoli contain vitamin B2. Red meat and poultry supply vitamin B3. Healthy food sources for vitamin B6 include potatoes, bananas, beans and eggs.
Supplements
Vitamin supplements can help ensure you obtain adequate amounts of nutrition. These are especially helpful for individuals who don't consume balanced meals or eat different varieties of foods. Pregnant women and athletes can require additional amounts of vitamins, including vitamins that help the body produce energy, such as vitamin C and the B vitamins. Excessive use of vitamin supplements can create toxic levels in the body. Pregnant women, as well as individuals with health problems, should discuss vitamin supplementation with their health care providers.
Requirements
The Food and Nutrition Board of the National Academy of Sciences-National Research Council sets daily recommendations for vitamin supplement. Known as the Recommended Dietary Allowance (RDA), these guidelines include amounts designed to meet the requirements of half of the population. These guidelines recommend healthy adults consume slightly more than 1 milligram of vitamins B1 and B2 each day. The guidelines suggest taking about 15 milligrams of vitamin B3 and between 1 and 2 milligrams of vitamin B6. Consuming foods that contain these amounts of B vitamins, or taking supplements, can help keep your energy levels in a healthy range.
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