Vitamins are needed to have energy, although in fact our body does not need large amounts of vitamins, compared to the need for proteins or carbohydrates we have.
However, there are many people who, due to poor nutrition or intestinal absorption problems, lack enough.
This lack of vitamins can produce health problems that are not corrected until they replenish their levels, either from the diet or with vitamin supplements.
Because the body can not produce the vast majority of vitamins by itself, you need to get them from diet or supplements.
Not only do they contribute to the normal functioning of the body, but they reduce the risk of contracting diseases such as cancer, cardiovascular diseases, Alzheimer's, arthritis, influenza, colds...
Vitamins are needed to produce energy, strengthen the immune system, fight disease, grow, repair tissues and generally maintain a healthy health.
There are 13 basic types of vitamins that can be divided into two groups: soluble (must be ingested daily, C or B) and insoluble (can be stored in the body for months, A, D, E, K).
The most popular and most used products
The vitamins that are most used and marketed to"increase energy"are:
- B vitamins; B6, B12, folic acid, thiamine, niacin.
- Creatine, carnitine, amino acids (tyrosine, phenylalanine, taurine).
- Coenzyme Q10.
But before you take them, you can ask a question. Do they really make you have more energy? According to experts, it depends.
If you are on a healthy and balanced diet, you will have the necessary vitamins and amino acids and probably do not need supplements. There is no evidence that if you do not have vitamin deficiencies you can benefit from them.
However, if you have deficiencies in vitamins, CoQ10, carnitine, thiamine or folic acid, you will benefit from them. In fact, a deficiency of this type is very common and therefore makes recommended the intake of vitamins, aiming always to recover the normality from the diet.
What vitamins are good for energy then?
Complex B
B vitamins are essential for the production and use of energy by the body.
Research has shown that complex B has a vital role in the formation of red blood cells and helps to create energy from food. Its deficiency can lead to fatigue, anemia, memory loss, weakness or digestive problems.
It is a group of 8 vitamins critical for proper corpotal functioning:
- B1 (Thiamine): strengthens the immune system and promotes the synthesis of neurotransmitters, allowing the nervous system to function and improves brain activity.
- B2 (Riboflavin): produces energy through various chemical reactions. It increases the efficiency of oxygen use by allowing cells to function properly.
- B5 (pantothenic acid): is responsible for strengthening the immune system.
- B6 (Pyridoxine): helps protect the arteries and strengthen the circulatory system.
- B9 (Folic acid) : It is also responsible for protecting the arteries and has a role in the formation of red blood cells.
- B12: together with folic acid, helps to form red blood cells.
- Biotin: facilitates the metabolism of fats and proteins, a process necessary to convert food into energy.
Other: Iron, magnesium and stimulants
Although they are not vitamins, the ones I will comment on next also participate in the creation of energy.
- Iron: helps the body get oxygen (which reduces fatigue) and produce red blood cells. Lack of iron causes anemia. Lack of iron can produce: fatigue, dizziness, mood swings, headaches and other symptoms.
- Magnesium: you must have this mineral from a balanced diet, although its deficiency can lead to lack of energy, because it participates in the transformation of energy into glucose. You can get it from almonds, hazelnuts, whole grains...
- Stimulants: undoubtedly, the best known and most widely used stimulant is caffeine, which can improve attention and prevent burnout. Although it is usually taken with coffee, green tea also provides a dose of caffeine and is also a source of antioxidants. Other stimulants, although less used, are capsaicin (usually in spicy foods like chili), Asian ginseng and bitter orange (contains synephrine).
- Stimulants such as the red bull are not recommended for your health and have in fact been banned in some countries, such as France or Denmark.
What do you think? Do you use any vitamin supplement? Have you been served? Comment below. I am interested! Thanks!
References
- Bitter Orange (specifically, the ingredient synephrine)