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What Vitamin Provides Energy?

A generally well-balanced diet is the most important factor in maintaining energy throughout the day. Eating enough food to fuel your daily activities and getting a good mix of carbohydrates, proteins and fats are part of that balance. Additionally, adequate levels of vitamins and minerals---especially the whole family of B vitamins---are closely associated with energy levels.

  1. B2 (Riboflavin)

    • Vitamin B2, also called riboflavin, is an important vitamin for the body's energy metabolism. B2 helps your body burn fats, carbohydrates and proteins and use them for fuel. A deficiency of B2 in the diet can lead to dried, cracked skin at the corners of the mouth and sensitivity to light. B2 deficiency is associated with several health conditions, including eye diseases, anemia and migraines. Dietary sources of B2 include raspberries, yogurt and liver.

    B3 (Niacin)

    • Proper amounts of B3, also called niacin, play a role in digestive health and good blood circulation throughout the body. Niacin helps the body turn proteins and carbohydrates you eat into fuel to energize your body. Meat, fish and other animal products are the best source of niacin, but seeds and nuts have significant amounts of the nutrient.

    B9 (Folic Acid or Folate)

    • Vitamin B9, also called folic acid or folate, is crucial to the production of red blood cells, which carry oxygen throughout the body. Adequate intake of folic acid is important for women who are pregnant or planning to get pregnant, since deficiencies in this vitamin are associated with birth defects. Good dietary sources of B9 include whole grains, citrus fruits and green, leafy vegetables.

    B12

    • Getting enough B12 is necessary for the body to turn the food you eat into energy and helps maintain your nervous system. Lack of B12 is associated with anemia, which often makes sufferers feel a lack of energy. B12 is the one vitamin that can only be obtained through animal sources or supplements, and so vegetarians and especially vegans may be prone to B12 deficiencies. Dietary sources of B12 include meat, eggs, fish and liver.

    Minerals

    • Vitamins aren't the only nutrients responsible for energy levels---minerals are important too. Iron and magnesium are especially important for maintaining energy levels. A lack of iron means the body can't create enough red blood cells, resulting in anemia. Because fatigue is a major symptom of anemia, iron is important for maintaining energy. Magnesium is crucial for activating enzymes, which are chemicals that regulate your body's functions. The mineral also helps the body turn fats, proteins and carbohydrates into energy. Symptoms of magnesium deficiency can include muscle cramps and weakness. Dietary sources of magnesium include beans, nuts, grains and fish.

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