Vitamins for Energy
Supplements to Boost Energy
Are you suffering from fatigue and poor energy? If so, your diet may need some tweaks to ensure you’re getting the right nutrients to enable your cells to produce energy from the food you eat. Factors that can cause fatigue include iron deficiency, poor dietary magnesium, vitamin D deficiency and excessive consumption of sugary snacks and refined carbohydrates. Lifestyle factors such as chronic stress, poor sleep and infections are also associated with fatigue.
Key Foods to Boost Energy
Nutrients involved in energy production include magnesium, B vitamins, coenzyme Q10, Alpha lipoic acid and L-carnitine. Iron is also necessary to carry oxygen around the body to provide energy for cells and to reduce fatigue. To support optimal energy levels, try to include the following foods in your diet:
- Magnesium - found in dark leafy greens, nuts, seeds, legumes and cacao.
- B vitamins - sources include animal produce, whole grains, pulses and leafy green vegetables.
- Coenzyme Q10 - meat, fish, poultry, olive oil, nuts, seeds, fruit, vegetables, dairy products and eggs are good sources.
- Alpha lipoic acid - found in organ meats such as liver, heart and kidneys or spinach and broccoli.
- L-carnitine - meat and other animal products, beans and avocado are good sources.
- Iron - red meat, liver and black pudding are good sources, turkey and chicken contain some iron. Plant sources include apricots, pulses, spinach, chard and cocoa powder. Consume vitamin-C rich foods such as bell peppers, citrus fruits and kiwi alongside plant sources of iron to improve absorption.
Which Supplements Can Support Energy?
- B Vitamins
- Coenzyme Q10
Top Tips on Buying Supplements for Energy
- The most bio-available forms of magnesium are magnesium glycinate and magnesium citrate, either in powder or capsule form.
- It is better to take a B-complex supplement that contains all 8 B vitamins (B1, B2, B3, B5, B6, biotin, folate and B12), since they work better together. Do not take B vitamins long-term, particularly at high doses, as this may be harmful.
- Choose supplements containing Ubiquinol as this is a bio-available form of CoQ10.
- It’s a good idea to have your iron levels checked before supplementing, as too much iron can be dangerous. Men, and women aged over 50 require 8.7 milligrams, and menstruating women require 14.8 milligrams. Ferrous sulphate or ferrous fumarate are often prescribed for iron deficiency, however these can cause digestive upset and constipation. Iron bisglycinate may be gentler on the stomach.
Nutritional Therapy Support For Energy & Fatigue
Work with a registered Nutritional Therapist for a personalised nutrition and diet plan, tailored to your specific health requirements. For one-to-one support with energy or fatigue and to book a consultation, head over to our expert page here: https://www.vitaminology.co/consultations
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