Vitamins and supplements are important energy-producing components of a healthy diet. Consuming a diet that includes proper proportions of the major food groups will most likely meet the energy needs of most people. However, some people, including athletes and those who exercise regularly, may need additional vitamins and supplements to boost energy levels. The vitamins and supplements can come from many sources, including whole foods, multivitamins and supplement drinks.
B Vitamins
There are eight types of B vitamins, including thiamine, riboflavin, niacin, pantothenic acid and biotin. All of these vitamins assist the body in converting food into energy. Researchers at the Harvard Medical School recommend consuming between 1.2 and 5 mg of each B vitamin daily. B vitamins are found in meat, poultry, dairy products, broccoli, mushrooms, avocados and tomatoes.
Vitamin C
Vitamin C also assists the body as it produces energy. The body uses vitamin C to repair and grow tissue in all parts of the body and is needed for healthy development. Vitamin C is also a powerful antioxidant that prevents damage to the body by free radicals, which are released as the body turns food into energy. MedlinePlus reports that this antioxidant allows the body to be more efficient as it creates energy. The recommended daily allowance of vitamin C is between 75 and 90 mg per day; being a water-soluble vitamin, it is not stored in the body and must be consumed each day. Sources of vitamin C include citrus fruits, potatoes, peppers, strawberries and tomatoes.
Minerals
Zinc and magnesium are two minerals that help your body produce energy and function properly. The recommended daily allowance of zinc is 8 to 11 mg per day. Oysters contain the most zinc per serving of any food. Other sources of zinc include beef, poultry, nuts and seafood. In addition to producing energy, magnesium also helps your muscles grow and function properly. The U.S. Department of Agriculture recommends 380 mg of magnesium per day. Magnesium is found in rice, legumes, nuts and fruit.
Other Supplements
In addition to vitamins and minerals, supplements that contain caffeine and creatine may also increase your body's energy production. Caffeine increases metabolism and is a stimulant that speeds up the central nervous system. As little as 1 cup of coffee contains enough caffeine to increase energy and speed up metabolism. Creatine is naturally found in skeletal muscle and is used during short bursts of energy production. Supplementation through powder or food sources including beef, has demonstrated increased energy and power production during high intensity exercise, according to Iowa State University.
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