Vitamins, especially B vitamins, are critical for maintaining your health and fighting fatigue. B vitamins are the best at increasing energy levels because they help convert the food you eat into energy. Consuming a well-balanced diet with foods containing essential vitamins and minerals can give you a little extra energy to get your through your day and energize your workouts.
Vitamin B-1
Vitamin B-1, also referred to as thiamine, helps metabolize carbohydrates, fats and alcohol, and is critical for the normal functioning of the nervous system. A deficiency in thiamine can result in fatigue and decreased mental alertness, which may result in a decreased performance in your workouts. Good food sources for vitamin B-1 include baked potatoes, whole grains, beans, oysters, and meat. Recommended daily intakes are 1.2 mg for men and 1.1 mg for women.
Vitamin B-6
Vitamin B-6, also known as pyridoxine, is an essential vitamin for maintaining positive mental health and fighting fatigue. The brain uses this vitamin to make serotonin and dopamine in the brain. These "feel good" chemicals fight depression and fatigue, and can help you sleep better at night so you have energy for a good workout the next day. Foods rich in B-6 include avocado, bananas, chicken, salmon, shrimp and lentils. Recommended doses are 1.3 mg for adult men or women, 1.9 mg for pregnant women and 2.0 mg lactating women.
Vitamin B-12
Vitamin B-12 is important for converting fat, carbohydrates and proteins into energy, necessary to fuel your workouts. Furthermore, B-12 is needed for muscle growth and cell development. Obtain good sources of vitamin B-12 in meats, fish, eggs and dairy products. B-12 is not found in plant sources, making vegetarians at an increased risk of deficiency. However, B-12 is present in fortified cereals. The recommended daily vitamin intakes are 2.4 mcg for men and women.
Warnings
Obtaining your daily energy, boosting vitamins through a well-balanced diet prevents deficiencies and overdoses. Additionally, choosing to obtain your vitamins through food sources also provides you with the added benefits of other nutrients and fiber found in the food. Always check with your medical provider before supplementing with any vitamins to ensure no drug interactions are possible with medications you are taking.
Member Comments