As women age the risk for developing diet-related health conditions such as osteoporosis and heart disease increases. Symptoms accompanying these conditions include fatigue, low energy and disinterest in daily activity. Incorporating nutrient-filled foods, containing vitamins and minerals into daily meals, in addition to taking physician authorized supplements, can increase the chances of fighting off disease as well as improve energy and activity level. Consuming the recommended daily amounts of each of the 13 types of vitamins promotes overall healthy body functions and the B-vitamin group specifically maintains central nervous system health, which promotes energy and metabolism.
Thiamin and Riboflavin
Vitamins B-1 and B-2, also referred to as thiamin and riboflavin, are responsible for maintaining the metabolism of carbohydrates, fats and proteins, which impact energy production. Thiamin is especially significant for regulating the adrenal gland so that your brain can produce the proper amount of neurotransmitters, for maintaining energy during the day. Additionally, riboflavin enhances the digestive process to also produce energy and regulate oxygenation of blood to the different organs in your body. Women over the age of 19 are recommended to take 1.1 mg of riboflavin and thiamin each per day. Fortified whole-grains, milk products and cereals contain both vitamins or you can choose a multivitamin supplement.
Niacin, Pantothenic Acid and Pyridoxine
Vitamin B-3, or niacin, is necessary for producing energy and maintaining proper oxidation of blood. Vitamin B-5, or pantothenic acid plays a role in regulating stress hormones so you do not overproduce norepineprine, which initially causes energy bursts followed by lethargy. Vitamin B-6, or pyridoxine is important for metabolism and converting the amino acid tryptophan to niacin, so that your body absorbs the nutrient adequately, the Office of Dietary Supplements notes. Daily intake of niacin for women over 19 years old is 14 mg, pantothenic acid dose is 5 mg and pyridoxine is 1.3 mg per day. Obtain these vitamins from eating poultry, fortified breads or cereals and green vegetables such as broccoli and spinach.
The additional B vitamins, such as cobalamin, or B-12, and folate are individually important for producing energy, preventing anemia and protecting unborn children from birth defects in utero. Choline, inositol and biotin are also grouped in the B vitamins and serve to metabolize foods for energy storage. Eating daily servings of fortified foods including whole grains, poultry and vegetables provides adequate amounts of these vitamins. However, using a daily B complex supplement that contains a combination of all the B vitamins can also provide energy. Daily intake of vitamin B-12 for women over age 19 is 2.4 mcg, and folate is 400 mcg. Consult your physician before using a B complex, to ensure safety for your health.