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Which Vitamin Is Good for Energy?

Vitamins are micronutrients that your body must have in small but steady quantities for normal growth, function and health. As with most micronutrients, you must get B vitamins from the foods you eat or from diet supplements.

  1. Types

    • The B complex includes: thiamin (vitamin Bl), riboflavin (vitamin B2), niacin, vitamin B6 (pyridoxine), folate (folic acid), vitamin B12 (cobalamin), pantothenic acid, and biotin.

    Function

    • B-complex vitamins work together, and have a key role in the extraction of energy from carbohydrates, fats, and protein.

    Mechanism

    • The B-complex vitamins act primarily as coenzymes; that is, they are necessary for the enzymes driving different reactions in the body to function properly.

    Sources

    • In addition to dietary supplements, you can find B vitamins in organ meats, pork, grains, legumes, milk products, liver, eggs, whole-grain foods, and green vegetables.

    Deficiency

    • B-vitamin deficiency can lead to fatigue, depression, lack of coordination, skin and GI disorders, anemia, beriberi, mental disorders, and irritability

    Considerations

    • B vitamins are water-soluble and less toxic than fat-soluble vitamins, but require food to be processed. High intakes of vitamins with little food intake can cause physiological imbalances.

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