What Vitamins Should You Take to Increase Energy?
Taking vitamins increases energy and promotes fitness by strengthening bones and teeth, and also fortifying the immune system for enhanced performance. Vitamins are not by themselves a direct source of energy, and cannot replace a healthy, balanced diet that includes plenty of fruits and vegetables, which are full of naturally occurring vitamins. Vitamins help along the chemical reaction that produces energy by aiding the enzymes that create energy from food. Certain vitamin supplements can enhance the energy you are getting from your daily diet and increase your vitality.
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Vitamins and Diet
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Iron, or ferrous sulfate, is crucial for healthy blood. Iron is a mineral necessary to create hemoglobin, which carries oxygen in the blood needed for energy production. Iron deficiency produces fatigue because the blood cells can't carry enough oxygen to the body's organs to be healthy and productive. Iron comes from animal and plant sources, but is more easily absorbed from animal protein. Eating lean red meat--or if you're a vegetarian, a lot of leafy greens and legumes--and taking a daily supplement with 100% of your daily iron needs will boost vitality significantly. Poor diet, lack of sleep or menstruation can lead to anemia (iron deficiency). If you suspect you are anemic, have your blood tested, as a vitamin supplement may not be enough.
The B's Are the Best
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All the B vitamins give an A performance when it comes to enhanced energy levels. Vitamins B12 is needed for the production of red blood cells, which helps the body use iron, digest food and absorb vitamins from the diet. B12 is crucial to the synthesis of protein and the metabolism of carbohydrates and fats. A B12 supplement will reduce fatigue. Folic acid, or B9, is also needed to manufacture red blood cells. Folic acid is destroyed during the cooking process. Deficiency of B9 creates tiredness, digestive disturbances, insomnia, shortness of breath and mental confusion. B6 stimulates metabolism and the lack of it can make you sluggish. Vitamin B increases energy and also calmness of mind.
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Vitamin C Carries the Weight
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Vitamin C boosts the immune system and wards off illness. Vitamin C is paramount in the synthesis of a molecule called carnitine, which transports fats to mitochrondria, which then turn the fats to energy. Vitamin C cannot be manufactured in the body; it must be obtained daily in the diet through the foods you eat. Most notably oranges and tomatoes contain high levels of naturally occurring vitamin C. Vitamin C deficiency can cause fatigue and in extreme cases, scurvy.
Magnesium Is Essential to Health
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Magnesium deficiency is widespread throughout the Western world. It is the most common deficiency and can lead to fatigue, irregular heartbeat, muscle cramps and irritability. Magnesium is necessary for the production of ATP, the main energy-producing powerhouse in the body. When magnesium is low, the cells are less able to produce energy, resulting in fatigue. Nearly all chronic fatigue syndromes are related to magnesium deficiency. Taking a multivitamin with 100% of your daily magnesium requirements in it can boost your overall energy.
Take a Daily Vitamin for Increased Vitality
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The easiest way to take vitamins to increase your vitality is to choose a daily vitamin with 100% of your vitamin and mineral needs. Take it after a meal so that it can be easily digested. The beneficial effects of vitamin therapy build up over time, and it is generally not a quick fix, although you may feel better right away if you have not been taking regular vitamin supplements.
A Delicious Option
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If you are not a fan of vitamins that must be swallowed whole with water or other liquid, try an adult chewable vitamin. Chewable vitamins are not just for children any more. There are a variety of adult chewable vitamins that come in many delicious, even gourmet flavors. Chewable vitamins are also a good alternative for people who experience stomach upset or have trouble digesting when taking vitamins whole.
The Power Trio
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It is the balance of diet and vitamins, exercise and sleep that maintains and sustains energy. Taking vitamins as a replacement for food or sleep will not give you more energy. Vitamins are to be taken in addition to a regular healthful diet. Regular exercise and adequate sleep in addition to a wholesome diet supplemented with daily vitamins is the power trio that will enhance your energy levels and overall performance.
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References
- Photo Credit Original photos by Tracy R. Stefan
