Do you often feel tired or have trouble getting through the day energetically? If so, you may benefit from the right vitamins and minerals. These nutrients play an essential role in releasing energy from your food and support various body processes that contribute to your overall vitality. In this article, you will read about which vitamins and minerals can boost your energy levels and how best to take them.
B vitamins: the energy boosters
B vitamins are crucial to your energy levels. They help convert food into energy and support numerous body processes. We list the most important B vitamins for energy:
Vitamin B1 (Thiamine)
Vitamin B1 activates the natural energy in your body and releases energy from food. In addition, it is good for your heart, plays an important role in the functioning of your nerves and supports your mood, learning performance, ability to concentrate and memory.
Where can you find vitamin B1? In meat, cereal products, bread, potatoes, vegetables, milk and milk products.
Vitamin B2 (Riboflavin)
Vitamin B2 promotes energy metabolism and may help reduce lack of energy. It also supports the maintenance of normal red blood cells, contributes as an antioxidant and helps ensure the proper functioning of the nervous system.
Where can you find vitamin B2? In meat, vegetables, fruits, potatoes, bread, cereal products, milk and milk products.
Vitamin B3 (Niacin)
Like vitamin B2, vitamin B3 contributes to normal nervous system function and helps maintain normal mucous membranes. It also supports brain and nerve functions involved in the ability to learn and contributes to normal concentration.
Where can you find vitamin B3? In meat, fish, whole grain cereals, potatoes and vegetables.
Vitamin B5 (Pantothenic acid).
Vitamin B5 helps release energy from food and can help reduce lack of energy. It is also involved in various psychological functions, such as normal mental performance and supports during stress and exertion.
Where can you find vitamin B5? In meat, fish, whole grain cereals, potatoes and vegetables.
Vitamin B6
Vitamin B6 is important for the formation of red blood cells, contributes to a good energy supply in the muscles and helps to ensure a good resistance. It is also beneficial for protein and glycogen metabolism, helps with mental exertion and contributes to your overall fitness.
Where can you find vitamin B6? In meat, fish, egg, nuts, bread, grain products, potatoes, legumes, vegetables, milk and milk products.
Vitamin B11 (folic acid)
Folic acid supports your resistance, has a positive effect on your immune system and can help reduce fatigue. It also contributes to resistance to stress, is good for your ability to concentrate, memory and mood.
Where can you find vitamin B11? In vegetables, whole grain products, bread, fruits and, to a lesser extent, meat and dairy.
Vitamin B12 (Cobalamin)
Vitamin B12 contributes to a good resistance and has a positive influence on the immune system. It is important in the production of red blood cells and supports nerve building.
Where can you find vitamin B12? In meat, fish, egg, milk and milk products.
Tip for vegetarians and vegans: Vitamin B12 is mainly found in animal products. Do you (regularly) eat vegetarian or vegan? Then it is recommended to take extra vitamin B12 in the form of a dietary supplement.
Vitamin C for more energy
Vitamin C, also called ascorbic acid, helps to reduce fatigue and supports the absorption of iron into the blood. It helps ensure a good resistance and supports the immune system during and after physical exertion. As an antioxidant, it helps protect your body cells from external influences such as pollution and sunlight.
Where can you find vitamin C? In fruits, vegetables and potatoes.
Minerals that support your energy levels
In addition to vitamins, minerals play an important role in your energy levels:
Copper
Copper has a positive effect on the immune system and activates your body’s natural energy by releasing energy from food.
Where do you find copper? In meat, fish, seafood, fruits, nuts, seeds and kernels, bread and other grain products and cocoa products.
Magnesium
Magnesium plays a role in the activity of certain enzymes involved in energy metabolism. It is also important for maintaining strong bones and muscles, transmission of nerve impulses and contributes to memory function.
Where can you find magnesium? In meat, whole grain cereals, vegetables, nuts, milk and milk products.
Iron
Iron is crucial for transporting oxygen throughout your body. If iron is deficient, your muscles receive less oxygen, which can lead to fatigue, exhaustion and low energy levels. Iron is especially important for people with iron deficiency or anemia.
Where do you find iron? In red meat, legumes, dark green leafy vegetables and whole grain products.
Adequate energy through a healthy diet
Through a healthy and varied diet, you get enough vitamins and minerals that support your energy level. When this fails for a while or you need to supplement it, dietary supplements can help.
Dutch Balance offers several high-quality supplements to support your energy levels:
- Vitamin B Complex capsules from Together: Essential for active lifestyles, contains all major B vitamins that contribute to normal energy levels
- Gentle Iron capsules from Together: Support your energy levels, ideal for fatigue
- Bio-CoQ10 capsules from Together: For more energy and vitality in your daily life
- Magnesium capsules from Together: Natural power from the Dead Sea, supports your energy metabolism and muscles
Want to learn more about vitamins and minerals that can support your energy? If so, please contact us. We will be happy to advise you on which supplements best suit your needs.
