Vitamins And Minerals For Energy

Vitamins and minerals are an essential part of the process by which your body makes energy from food. Because these nutrients do not supply any calories, they do not actually supply the energy. However, your body uses them to metabolize energy from food, and raising their levels might help your body feel energized.

Pantothenic Acid

Your body uses pantothenic acid -- or vitamin B-5 -- to make coenzyme A, which is necessary for the biochemical reactions that break down food into energy. Pantothenic acid enables the reactions in your cells' mitochondria, the systems in your cells that produce energy. A pantothenic acid deficiency can cause you to feel fatigued, listless and weak. You need 5 mg of pantothenic acid every day, which is found naturally in fruits and vegetables such as broccoli, mushrooms and cauliflower.

Thiamine

According to the Linus Pauling Institute, your body uses thiamine, also known as vitamin B-1, to catalyze reactions that produce energy from food. When you digest food, your body converts it to sugar, then your cells use the sugar for energy. Thiamine enables this conversion process, and insufficient levels can make your body struggle to produce energy, causing fatigue. Most adults need between 1.1 mg and 1.2 mg daily, which can be found in food sources such as green vegetables.

Electrolytes

Potassium and sodium are minerals that help your body's cells make energy. They are considered electrolytes because their ions -- electrically charged particles -- conduct electrical signals throughout your body. Deficiencies of these minerals can weaken your body and cause fatigue. The Food and Nutrition Board recommend 1,500 milligrams of sodium and 4,700 milligrams of potassium daily for adults. Sodium can be found in table salt, which is used in a variety of foods, while potassium is found naturally in fruits and vegetables, especially bananas.

Chromium

According to the Linus Pauling Institute, chromium is a mineral that plays an essential part in your body's absorption of glucose, the sugar produced when food is digested. Chromium enhances the actions of insulin, which enables your cells to absorb glucose, providing cells with the fuel they need to produce energy. A lack of chromium can impair the effect of insulin, making your body work harder to get glucose into your cells. You should get at least 35 mg of chromium every day, which is found naturally in foods such as whole grains and broccoli.