Today, it seems like there are a lot of different vitamins and supplements to choose from, like these best vitamin for energy and metabolism. So it shouldn’t be a surprise that vitamins for metabolism are making a big splash in health and wellness.
But let’s take a step back. Before figuring out how vitamins and minerals might affect your metabolism, you need to understand what vitamins are (bad pun intended). Spencer Kroll, MD, Ph.D., FNLA, of the Kroll Medical Group in New Jersey, says, “Vitamins are used either as a precursor to enzymatic processes or as a catalyst.” “Some metabolic processes might go faster if you eat more vitamins. It’s not clear if this increase in metabolism helps cells work better.”
List of best vitamin for energy and metabolism
According to Kristin Gillespie, a registered dietician in Virginia Beach, vitamin B6 was one of the first vitamins to join the metabolism-boosting discourse because of its role in creating energy- and mood-related neurotransmitters. Vitamin B6 insufficiency has been linked to poor alertness, irritability, and even depression, according to Carielle Nikkel, RD, MS, CHC, VP of nutrition support at Persona. While it’s preferable to let your doctor diagnose anything specific, Nikkel points out that those who use a lot of alcohol and those who take contraceptive pills may be cause of vitamin B6 deficiency.
Then there’s B12, which should not be overlooked. Another B derivative that earns a gold star for health. “B12 is usually regarded as an energy-boosting nutrient, and it plays a critical role in the conversion of food into energy,” adds Kroll. Deficiencies are common in vegetarians and vegans, so if you eat mostly plants, ask your doctor to check your B12 levels at your next appointment.
You may read: Vitamins for weight gain
“Coenzyme Q10 is a vitamin-like molecule found in practically every cell in your body and plays a crucial role in overall biological function,” Gillespie explains. “It aids in energy creation by enhancing mitochondrial energy synthesis, essentially helping the body in more effectively converting food to energy.” Furthermore, according to Nikkel, the amount of CoQ10 in our bodies gradually declines as we age. Although certain stress and statin drugs might diminish your natural CoQ10, taking a supplement can help you reach a healthier level.
Vitamin B complex:
If you don’t have a medically diagnosed vitamin B deficiency, Kroll suggests trying a vitamin B complex supplement that includes all B vitamins. “The B vitamins—thiamine, riboflavin, niacin, pantothenic acid, biotin, vitamin B6, and folic acid—are all required for energy metabolism, including breakdown, digestion, and storage of foods like proteins, carbohydrates, and lipids.”
Iron is held for making hemoglobin in red blood cells, which provides oxygen in your body, Cornell said. You may not be taking enough iron if you are physically not strong. A lack of iron can make it harder to concentrate and fight infections. Iron deficiency can affect women with heavy periods, pregnant women, and persons who don’t eat meat, poultry, or shellfish. Iron deficiency can also occur in people with certain gastrointestinal illnesses.
Magnesium plays a variety of roles, including regulating muscle and neuron activity. Magnesium is an electrolyte, like potassium, sodium, calcium, and chloride, Cornell said. They collaborate between the body’s tissues and organs. Cornell compares electric poles to electrolytes with wires connecting them, saying that a current flows from the poles to the residences. Electrolytes are similar to the electrical currents that go between the poles and allow communication, such as when your brain tells your bicep to pick something up. According to Cornell, muscle cramps and weakness are common indications of electrolyte deficit.
Muscle cramps, vomiting, nausea, loss of appetite, and exhaustion are signs of magnesium insufficiency. Magnesium shortage is more common in those with type 2 diabetes, long-term alcohol use disorder, or gastrointestinal illnesses such as celiac disease.
Nutritional Causes of Lack of Energy
According to Roberta L. Duyff, a dietitian nutritionist and author of the Academy of Nutrition and Dietetics Complete Food & Nutrition Guide, energy comes from an overall nutritious diet. People will be adequately nourished if they follow the ‘MyPlate’ guidance, she argues, referring to the USDA dietary guidelines. Although severe vitamin shortages are uncommon, according to Duyff, some eating patterns might cause critical vitamins and other nutrients to be missed, impacting energy metabolism. These are some bad habits:
- You are not taking enough food. Most energy issues come from continuous vitamin shortages caused by diet limitations or a lack of good diet,” Cornell explains. You’re probably not getting specific nutrients if you’re on a limited diet. If you consume a vegan diet, for example, you may not be getting enough vitamin B12 from your meals because the best sources of B12 are animal-based foods. Plant foods include iron, but your body does not absorb it as well as iron from animal sources. The American Dietary Guidelines advocate using a supplement in your wellness routine in this scenario.
- Sticking to a fad diet: You’re missing out on many of the critical vitamins and minerals found in foods containing carbohydrates necessary for energy production if you’re following a low-carb fad diet like paleo or keto, Cornell adds. B vitamins are one of the best nutrients.
- Intestinal problems: Cornell argues that people with digestive disorders like Crohn’s disease or colitis and picky eaters are in danger of not getting enough nutrients for energy.
- Too few calories are consumed. If someone is trying to lose weight and limit calories or exercising excessively, they may be overtraining and underfeeding, Cornell adds. This is not good for reducing weight or energy levels.
Additional Ways to Boost Energy
In addition to these specific vitamins and minerals, lifestyle variables can greatly impact energy metabolism. For a natural boost, consider the following ideas.
- Maintain a healthy fiber intake. If you don’t take proper carbohydrates, you’re probably not getting good fiber, Cornell adds. She recommends eating more whole fruits and starchy vegetables such as potatoes, corn, beans, winter squash, and whole grains to enhance energy.
- Make sure you get enough rest. Cornell suggests that a lack of energy could also be due to a lack of sleep.
- Get some water. Cornell advises that you stay hydrated throughout the day, especially if you’re older. As we get more age, our thirst and hunger decrease.
Vitamins and minerals are important for healthy energy metabolism and, by extension, your health and well-being. Since it’s almost impossible to get enough of them from even the healthiest diet, taking good supplements can be very helpful. Choose brands with clean, potent ingredients that will help you fight mental fatigue every day and give you more energy.