THE BEST VITAMINS FOR ENERGY - NUTRITION - 2025

Vitamins are necessary for energy, although in reality our body does not need large amounts of vitamins, compared to the need for proteins or carbohydrates that we have.

However, there are many people who, due to poor nutrition or intestinal absorption problems, lack enough. This lack of vitamins can cause health problems that are not corrected until their levels are restored, either from the diet or with vitamin supplements.

Because the body cannot produce the vast majority of vitamins on its own, it must be obtained from diet or supplements.

They not only contribute to the normal functioning of the body, but also reduce the risk of contracting diseases such as cancer, cardiovascular disease, Alzheimer's, arthritis, flu, colds…

Vitamins are needed to produce energy, strengthen the immune system, fight disease, grow, repair tissues, and generally maintain healthy health.

There are 13 basic types of vitamins that can be divided into two groups: soluble (they must be ingested daily; C or B) and insoluble (they can be stored in the body for months; A, D, E, K).

The best known and most used products

The most widely used and marketed vitamins to "boost energy" are:

• Vitamins of the B complex; B6, B12, folic acid, thiamine, niacin.
• Creatine, carnitine, amino acids (tyrosine, phenylalanine, taurine).
• Coenzyme Q10.

But before taking them, you can ask yourself a question. Do they really make you have more energy? According to experts, it depends.

If you eat 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 are deficient 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 it advisable to take vitamins, always aiming to restore normalcy from the diet.

So what vitamins are good for energy?

Complex B

The B vitamins are essential for the body's production and use of energy.

Research has shown that the B complex plays a vital role in the formation of red blood cells and that it helps create energy from food. Its deficiency can lead to fatigue, anemia, memory loss, weakness or digestive problems.

It is a group of 8 vitamins that are critical for proper body function:

- B1 (Thiamine): strengthens the immune system and promotes the synthesis of neurotransmitters, thus allowing the nervous system to function and improving brain activity.

- B2 (Riboflavin): produces energy through various chemical reactions. Increases the efficiency of oxygen use 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, it helps to form red blood cells.

- Biotin: facilitates the metabolism of fats and proteins, a necessary process to convert food into energy.

Others: iron, magnesium and stimulants

Although they are not vitamins, the ones that I am going to comment next also participate in the creation of energy.

Iron

It helps the body get oxygen (which reduces fatigue) and makes red blood cells. Lack of iron causes anemia. Lack of iron can cause: fatigue, dizziness, mood swings, headaches and other symptoms.

Magnesium

You must have this mineral from a balanced diet, although its deficiency can lead to a lack of energy, because it participates in the transformation of energy into glucose. You can get it from almonds, hazelnuts, whole grains…

Stimulants

Without a doubt, the best known and most widely taken stimulant is caffeine, which can improve attention and prevent exhaustion. Although it is usually ingested 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 found in spicy foods like chili), Asian ginseng and bitter orange (contains synephrine).

Stimulants such as red bull are not recommended for your health and in fact it has been banned in some countries, such as France or Denmark.

What do you think? Do you use a vitamin supplement? Have they served you? Comment below. I'm interested! Thank you!