Vitamins To Release Energy

The B vitamins are known for providing the human body with energy by aiding in the metabolism of carbohydrates, fats and proteins. Since these vitamins are water soluble, they cannot be stored in your body for a long period of time. Therefore, incorporating foods high in B vitamins into your diet each day is highly recommended.

Vitamin B1

Vitamin B-1, or thiamin, works with the other B vitamins to convert the energy that comes from the foods you eat into muscular energy and heat, and is extremely important in carbohydrate-energy metabolism. It accomplishes this by using its active coenzyme called thiamine pyrophosphate, or TPP. Vitamin B-1 is found in foods such as whole-grain cereals, legumes, pork and enriched grains. Healthy adult males and females need 1.2 mg and 1.1 mg per day, respectively.

Vitamin B2

Vitamin B-2, or riboflavin, is heavily involved in energy production through its coenzymes, called flavin adenine dinucleotide and flavin mononucleotide. These coenzymes are responsible for gleaning energy from carbohydrates, protein and fat. Vitamin B-2 can be found in foods such as dairy products, leafy greens and whole grains. Recommended daily intakes of vitamin B-2 for healthy adults are 1.3 mg and 1.1 mg for males and females, respectively.

Vitamin B3

Vitamin B-3, or niacin, is a vital component of carbohydrate, protein and fat metabolism. The coenzymes of vitamin B-3, nicotinamide adenine dinucleotide and nicotinamide adenine dinucleotide are important in proper muscle function. Niacin can be found in dairy products, animal foods and in nuts. Healthy adult males need 16 mg/day and females need 14 mg/day. Since your body converts the amino acid tryptophan to niacin, foods high in tryptophan, such as milk, eggs, turkey and chicken, can also help you receive your daily allotment of vitamin B-3.

Vitamin B6

Vitamin B-6, or the group of compounds known as pyridoxine, pyridoxal and pyridoxamine, is highly involved in protein- and amino-acid metabolism. In fact, vitamin B-6 is needed for more than 100 enzymes that contribute in some way to the process. Vitamin B-6 is also an important component in the maintenance of your blood glucose levels. If you skip a meal, your body will need B-6 to convert stored carbohydrate to glucose, so that your blood levels remain in the normal range. Vitamin B-6 is plentiful in fortified cereals, potatoes, bananas and garbanzo beans. Healthy adults need at least 1.3 mg of vitamin B-6 per day.