Vitamins for Stamina

Vitamins are necessary to regulate the body's energy level and maintain healthy skin, teeth and bones. They are consumable in the form of pills and food. Some vitamins like vitamin D are produced naturally by the sun. Fatigue and the inability to concentrate are some symptoms of vitamin deficiency.

Vitamin B5

• Water-soluble and a stamina enhancer, vitamin B5 is an essential nutrient. It helps to form antibodies for the immune system and aids in the production of the adrenal hormone. When the body consumes carbohydrates, fat and protein, B5 converts it into energy. Headaches and fatigue are common signs of a vitamin B5 deficiency. Vitamin B5 capsules come in 500 mg, 250 mg and 100 mg doses and should be taken with water after eating. Beef, chicken, fish, whole grain bread and cereals, eggs and milk are other sources of vitamin B5.

Iron

• Iron, an essential vitamin for life. It improves stamina and helps to prevent anemia by chemically binding with the protein in the red blood cells.The red blood cells are responsible for carrying the blood from the lungs to the rest of the body. Iron also aids in the chemical reaction that turns food into energy. Red meat, chicken, dried fruit, dried beans, whole grains, tuna and fish contain iron. Headaches, shortness of breath, irritability, and low energy are signs of an iron deficiency.

Vitamin C

• The body does not naturally produce Vitamin C so it must come through other sources. Vitamin C is a water-soluble vitamin that aids in the body's growth and development. It is also an antioxidant that protects the body from free radicals. The vitamin forms collagen, heal wounds and maintains bones and teeth. Fruits and vegetables are excellent sources of vitamin C. Citrus fruits, broccoli, leafy greens, potatoes and strawberries have the highest amounts. Dry hair, gingivitis, dry and scaly skin, anemia, a decrease in the ability to fight infection and a slow metabolism are signs of a vitamin C deficiency.

Magnesium

• Magnesium plays an important role in producing ATP, the body's main energy-producing molecule. Chronic tiredness, muscle cramps, high blood pressure and insomnia are systems of a magnesium deficiency. Without magnesium, calcium would not work correctly in the body. Bananas, avocados, almonds, cashews, seeds, peas, beans, soy products and whole grains such as wheat flour and brown rice are excellent sources of magnesium.