Which Vitamins Help With Energy?

You obtain energy from calories, which are found only in the macronutrients -- carbohydrates, protein and fat. Although these macronutrients are the only sources of calories, vitamins -- classified as micronutrients and not containing calories -- are important in obtaining energy. Vitamins help break down macronutrients and give your body access to the calories so that you can use them for energy.

Thiamine

Thiamine, also referred to as vitamin B-1, helps metabolize carbohydrates, converting glucose into energy that your body can use. Thiamine also plays a role in the breakdown of amino acids -- the building blocks of protein. Adult women should aim to consume 1.1 mg of thiamine per day, whereas adult men need 1.2 mg daily. Enriched grains, whole grains and pork are good sources of thiamine.

Riboflavin

Like thiamine, riboflavin -- also known as vitamin B-2 -- helps convert carbohydrates into energy. Riboflavin also helps your body metabolize the other energy-yielding nutrients, protein and fat. Adult women should consume 1.1 mg of riboflavin, and adult men should consume 1.3 mg of riboflavin. According to "Nutrition and You" by Joan Salge Blake, milk and yogurt are the most popular sources of riboflavin in the American diet. Enriched cereals and grains are also good sources of riboflavin.

Niacin

Niacin, or vitamin B-3, is found in two active forms: nicotinic acid and nicotinamide. These forms of niacin help convert carbohydrates, protein and fat into energy. Adult women require 14 mg of niacin per day, and adult men should aim for 16 mg daily. Meat, fish, poultry, fortified cereals and enriched grains are good dietary sources of niacin.

Vitamin B-6

Vitamin B-6 plays a specific role in the metabolism of carbohydrates and fats. Vitamin B-6 helps your body break down glycogen, which is the stored form of glucose. When your dietary intake of carbohydrates falls short, your body uses its glycogen stores for energy until you eat again. Adult women should consume 1.3 to 1.5 mg of vitamin B-6 per day, and adult men should consume 1.3 to 1.7 mg daily. Vitamin B-6 is found in many different foods, including meat, fish, poultry, nuts, peanut butter, legumes and various fruits and vegetables.

Pantothenic Acid and Biotin

Pantothenic acid and biotin, also referred to as vitamin B-5 and B-7, respectively, aid in the metabolism of carbohydrates, protein and fat. Both adult women and men require 5 mg of pantothenic acid and 30 mcg of biotin every day. Whole-grain breads, whole-grain cereals, nuts, peanut butter, legumes, meat, milk, eggs and nuts contain both B vitamins. Because pantothenic acid and biotin are found in a wide variety of foods, most Americans easily meet their dietary requirements of these vitamins.