Most people feel tired at some point in their lives. Fatigue can be caused by many factors, such as lack of sleep, stress or poor diet. While there is no magic vitamin to cure fatigue, certain vitamins and minerals can help boost energy levels and fight fatigue. Here are five of the best vitamins for fighting fatigue.
The benefits of vitamins.
Even at rest, the body is active. Constantly producing and renewing skin, tissue, muscle and bone. Therefore, the body needs fuel which comes in the form of food. One of our daily tasks is to feed, from where our body absorbs all nutrients, including vitamins. As it can now produce certain vitamins.
Vitamins generally help the body grow and function properly. Every body system depends on vitamins.
What is the role of vitamins?
Vitamins all have different roles and functions. Some heal wounds, others strengthen the immune system. And certain vitamins keep the nerves in shape and allow the body to convert food into energy. Vitamins are essential nutrients that perform dozens of different roles in the human body.
Focus on the vitamins that fight fatigue and boost energy.
Energy is made by the body. You supply the raw ingredients (i.e. the food) and your body quickly gets to work in the complex process of making energy. As your body needs energy for many daily functions. Not only to move, but also to digest food, even to think and many other things. It is crucial that this process is well supported and this is where a little know-how comes in handy.
1) Vitamin B1 (thiamin):
Most of your body’s cells prefer to use carbohydrates as their primary fuel for energy, but you need a steady supply of vitamin B1 to actually turn these foods into energy. An athlete on a high carbohydrate diet will need more vitamin B1 in their diet to access this energy. Best food sources: Lentils, oats, beans, barley.
2) Vitamin B2 (Riboflavin):
Most cells in your body prefer to get their energy from carbohydrates, but they can also use fats and proteins. This vitamin is particularly important for energy production in the heart and muscles.
Best Food Sources: Soybeans, spinach, beet greens, plain yogurt, eggs, asparagus, almonds, turkey and beef liver.
3) Vitamin B3 (Niacin):
This vitamin is needed as a cofactor in over 200 enzymatic reactions in your body. As it is responsible for the transformation of nutrients into energy. It is also used to build your body’s structures such as cell membranes and hormones. If your diet is low in B3, you may feel tired. In this case, your body is not able to properly convert food into energy and due to low production of hormones like thyroid hormone. Best food sources: Tuna, chicken, turkey, salmon, lamb, beef, sardines, peanuts, shrimp, brown rice.
4) Vitamin B5 (pantothenic acid):
Like vitamin B3, vitamin B5 is also involved in the production of lipid structures such as hormones. Vitamin B5 is especially important if your energy levels have dropped due to intense stress. Indeed, this vitamin is involved in the production of energy and anti-stress hormones and therefore a lack of vitamin B5 can potentially be the reason for fatigue.
Best food sources: Avocado, sweet potato, mushrooms, lentils, dried peas, chicken, turkey, natural yogurt, broccoli.
5) Vitamin B6 (pyridoxine):
This vitamin is necessary for the development of the building blocks of proteins and DNA. It is an essential vitamin for normal energy-producing metabolism, as it helps break down glycogen stores (found in muscles and the liver) into energy. Athletes or anyone who exercises regularly will need to make sure they get enough vitamin B6 in their diet so they can access stored energy when they need it.
Best food sources: Spinach, banana, sunflower seeds, potato, sweet potato, salmon, chicken, beef, turkey, tuna.
Are you feeling tired? Here’s what you need to do.
If you’re feeling run down and tired, it might be time to take a closer look at your diet. Although there is no miracle cure for fatigue, adding certain essential vitamins and minerals to your diet can help boost energy levels and fight fatigue. Try incorporating some of the vitamins listed in this article into your daily routine, and see if you start to feel more energized!
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