The human body needs vitamins for energy as well as cell growth and to strengthen the immune system. Some of the most valuable vitamins for energy come from the B complex vitamins. These include B12, B2, and B6. In addition to B vitamins, other food nutrients that also boost energy are vitamin H and folic acid. Without these important nutrients, people may experience tiredness, poor concentration, and weight gain.
B12 is one of the most essential vitamins for energy, because it helps metabolize foods into energy. It is also important in producing red blood cells and for the functions of the central nervous system. Red meats, fish, and poultry are considered the best sources of vitamin B12. In more limited quantities, B12 can also be found in eggs and some dairy products.
Vitamin H is also referred to as biotin, and it is believed to offer many of the same benefits as B12. Many people use biotin as an aid to weight loss because it is particularly important in metabolizing food fats. According to nutritionists, biotin may also be linked to healthy hair and nails. Foods rich in vitamin H include organ meats, whole grains, and many dark green vegetables.
B6 is important for energy and heart health. In addition, some studies show that B6 may also play an important role in lowering stress levels. These clinical studies indicate that B6 may also help with depression and anxiety. Some good food sources for B6 are bananas, poultry, and whole grains.
Another B complex that is one of the more important vitamins for energy is vitamin B2, sometimes called riboflavin. In addition to metabolizing foods into energy, riboflavin helps boost the immune system and may be an important factor in maintaining normal cell growth. Riboflavin is found in dairy products, leafy vegetables, and whole grains.
Anemia is one of the most severe symptoms of deficiency in energy-producing vitamins, and doctors sometimes treat anemia with injections of B vitamins. They may also prescribe vitamin boosters along with changes in diet that include foods rich in B vitamins. Other symptoms of vitamin B deficiency include tiredness, tingling of the skin, and nail breakage.
Sometimes it is difficult to plan diets around specific vitamins. Though it is usually considered ideal to consume vitamins through fresh foods, an alternative is to take a daily multiple vitamin supplement. These supplements are designed so that a daily dose delivers the required amount of each essential vitamin and mineral.