Manufacturers of energy drinks and supplements want you to believe that large doses of certain vitamins give you an added energy boost to carry you through a busy day. The truth is, vitamins aren't like caffeine. Vitamins don't actually give you energy by themselves, but some vitamins work with your body to produce energy. Because of possible side effects, talk to your doctor before taking any vitamin supplement.
B Vitamins
Most energy drinks and supplements point to the B vitamins in the product because of the link between energy and B vitamins. All eight B vitamins help the body convert food into fuel that the body burns to produce energy. The eight B vitamins are B-1 or thiamine, B-2 or riboflavin, B-3 or niacin, B-5 or pantothenic acid, B-6 or pyridoxine, B-7 or biotin, B-9 or folate, and B-12 or cobalamin. Because B vitamins are water-soluble, the body does not store them. Through urine, your body flushes out any extra B vitamins it does not use. For this reason, an extra dose of vitamin B is not likely to give you extra energy; however, if you are lacking in vitamin B, getting more vitamin B may give you more energy.
Foods
A healthy diet provides most people with an adequate amount of all B vitamins. Proteins, dairy products, leafy green vegetables, beans and peas have B vitamins. Most cereal and bread companies fortify their products with B vitamins. Specifically, cereals and whole grains have B-1 and B-2, while liver, fish and chicken contain vitamins B-3 and B-6. Peanuts and fruits, such as bananas and watermelons, contain B-7. Nuts and citrus fruits also contain B-9. Milk products and poultry contain B-12. Most foods contain B-5.
Deficiency
If you have a B vitamin deficiency, which is rare in the United States, it's likely your deficiency includes several B vitamins because so many of the same foods contain different B vitamins. Illness can cause a B vitamin deficiency, and certain medications may interact with your body's ability to absorb the nutrients from foods containing B vitamins. Elderly people and alcoholics have a higher risk of deficiency because of poor diet. If you get most of your calories from sugar or alcohol, or if you eat a vegan or vegetarian diet, you may be at risk for a B vitamin deficiency.
Supplements
If you have a B vitamin deficiency, you may benefit from supplements; however, you should not take any supplement without first talking to your doctor. Vitamin supplements can cause negative side effects and interact with medications and other supplements. Most B vitamins are safe, even at high doses, because the body flushes out what it doesn't use. Vitamin B-3 and B-6 are the exceptions; B-3 can cause a burning sensation in the skin, liver damage and stomach ulcers, while B-6 can cause stomach upset, headaches and seizures. A B vitamin complex supplement usually contains several of the B vitamins in capsule, tablet or liquid form.
References
- "Los Angeles Times"; B Vitamins Don't Boost Energy Drinks' Power; Chris Woolston; July 2008
- University of Maryland Medical Center: Vitamin B1 (Thiamin)
- "The New York Times" Health Guide: Vitamins -- In Depth Report
- American Cancer Society: Vitamin B Complex
- University of Maryland Medical Center: Vitamin B3 (Niacin)
- MayoClinic.com; Vitamin B6; July 2011
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