Vitamins can't help boost your energy, but they can help your body use the energy it gets from food. You should be able to get all the vitamins you need from food to get that energy, but if you're worried about missing out on nutrients, a supplement can help. Talk to your doctor before adding a dietary supplement to your daily routine.
Get Your Bs
If you're trying to get more energy out of the food you eat, make sure you get B vitamins. These vitamins, which include thiamin, riboflavin, niacin, pantothenic acid, folic acid, biotin and vitamins B-6 and B-12, assist with turning the food you eat into energy.
The B vitamins also help in the production of red blood cells, which you need to deliver oxygen throughout your body. B vitamins are found in a variety of different foods, including dairy, meats, seafood, vegetables and grains, making it easy for you to meet your daily needs.
Focus on B-12
All the B vitamins are important for health and energy, but not being able to meet daily vitamin B-12 needs can be a concern for men as they get older. It's not so much that you don't get enough in your diet, unless you're a vegan, but that you may not able to absorb what you eat. For example, medication that reduces stomach acid may decrease the body's ability to absorb vitamin B-12. Meat, poultry, seafood and dairy foods are the primary sources of vitamin B-12 in the diet. Consult your doctor to discuss whether or not you need to supplement your diet.
Men do not get enough vitamin D in their diets, according to the Office of Dietary Supplements. Vitamin D supports energy by helping improve communication between nerves and muscles. An adequate intake of vitamin D is also important for bone health. It promotes calcium absorption and is needed for bone growth and maintenance. Fortified milk, egg yolks and fatty fish such as salmon are all good sources of vitamin D. Talk to your doctor about supplementation if you think you're not getting enough vitamin D.
Vitamin C acts as an antioxidant, protecting the body against damage from free radicals, which may help delay aging and the diseases that come with aging, such as heart disease and cancer. Vitamin C also improves the body's ability to absorb iron, which is also important for red blood cell production. You can meet your daily vitamin C needs by eating foods such as red and green peppers, oranges and orange juice, strawberries, broccoli and spinach.
- Academy of Nutrition and Dietetics: Vitamins, Minerals and Supplements: Do You Need to Take Them?
- U.S. Department of Agriculture and U.S. Department of Health and Human Services: Dietary Guidelines for Americans, 2010
- MedlinePlus: B Vitamins
- MedlinePlus: Anemia
- Harvard Medical School: Vitamin B12 Deficiency Can Be Sneaky, Harmful
- Office of Dietary Supplements: Vitamin B12
- Office of Dietary Supplements: Vitamin D
- Office of Dietary Supplements: Vitamin C