Do you often feel tired or do you find it hard to get through the day with energy? Then the right vitamins and minerals can help. Various nutrients contribute to a normal energy-yielding metabolism and to the reduction of tiredness and fatigue. In this article you can read which vitamins and minerals play a role in this and where you find them in your food.
B vitamins and energy
B vitamins play a role in your energy metabolism. They contribute to a normal energy-yielding metabolism and support numerous bodily processes. We set out the most important B vitamins:
Vitamin B1 (thiamine)
Vitamin B1 contributes to a normal energy-yielding metabolism. It also contributes to the normal function of the heart, the normal functioning of the nervous system and normal psychological function.
Where do you find vitamin B1? In meat, cereal products, bread, potatoes, vegetables, milk and dairy products.
Vitamin B2 (riboflavin)
Vitamin B2 contributes to a normal energy-yielding metabolism and to the reduction of tiredness and fatigue. It also contributes to the maintenance of normal red blood cells, the protection of cells from oxidative stress and the normal functioning of the nervous system.
Where do you find vitamin B2? In meat, vegetables, fruit, potatoes, bread, cereal products, milk and dairy products.
Vitamin B3 (niacin)
Vitamin B3 contributes to a normal energy-yielding metabolism and to the normal functioning of the nervous system. It also contributes to the maintenance of normal mucous membranes and normal psychological function.
Where do you find vitamin B3? In meat, fish, wholegrain cereal products, potatoes and vegetables.
Vitamin B5 (pantothenic acid)
Vitamin B5 contributes to a normal energy-yielding metabolism and to the reduction of tiredness and fatigue. It also contributes to normal mental performance.
Where do you find vitamin B5? In meat, fish, wholegrain cereal products, potatoes and vegetables.
Vitamin B6
Vitamin B6 contributes to a normal energy-yielding metabolism and to the normal formation of red blood cells. It also contributes to the normal function of the immune system, normal protein and glycogen metabolism and normal psychological function.
Where do you find vitamin B6? In meat, fish, eggs, nuts, bread, cereal products, potatoes, pulses, vegetables, milk and dairy products.
Vitamin B11 (folic acid)
Folic acid contributes to the reduction of tiredness and fatigue and to the normal function of the immune system. It also contributes to normal psychological function and normal blood formation.
Where do you find vitamin B11? In vegetables, wholegrain products, bread, fruit and to a lesser extent in meat and dairy.
Vitamin B12 (cobalamin)
Vitamin B12 contributes to a normal energy-yielding metabolism and to the reduction of tiredness and fatigue. It also contributes to the normal formation of red blood cells, the normal function of the immune system and the normal functioning of the nervous system.
Where do you find vitamin B12? In meat, fish, eggs, milk and dairy products.
Tip for vegetarians and vegans: Vitamin B12 occurs mainly in animal products. Do you eat vegetarian or vegan (regularly)? Then it is advisable to take extra vitamin B12 in the form of a food supplement.
Vitamin C
Vitamin C, also called ascorbic acid, contributes to the reduction of tiredness and fatigue and to the normal function of the immune system. It also increases iron absorption and contributes to the protection of cells from oxidative stress.
Where do you find vitamin C? In fruit, vegetables and potatoes.
Minerals and energy
Besides vitamins, minerals also play a role in your energy metabolism:
Copper
Copper contributes to a normal energy-yielding metabolism and to the normal function of the immune system and the nervous system.
Where do you find copper? In meat, fish, shellfish, fruit, nuts, seeds, bread and other cereal products and cocoa products.
Magnesium
Magnesium contributes to a normal energy-yielding metabolism and to the reduction of tiredness and fatigue. It also contributes to the normal functioning of muscles and the nervous system, the maintenance of normal bones and normal psychological function.
Where do you find magnesium? In meat, wholegrain cereal products, vegetables, nuts, milk and dairy products.
Iron
Iron contributes to normal oxygen transport in the body, a normal energy-yielding metabolism and the reduction of tiredness and fatigue. With an iron deficiency or anaemia, tiredness and a low energy level can occur.
Where do you find iron? In red meat, pulses, dark green leafy vegetables and wholegrain products.
Enough energy through a healthy eating pattern
With a healthy and varied eating pattern you normally take in enough vitamins and minerals. If that is not working out for a while, or if you would like an addition, food supplements can help.
Dutch Balance offers various high-grade supplements:
- Vitamin B Complex capsules from Together: contains the most important B vitamins, which contribute to a normal energy-yielding metabolism.
- Gentle Iron capsules from Together: with iron, which contributes to the reduction of tiredness and fatigue.
- Bio-CoQ10 capsules from Together: coenzyme Q10 as an addition to your daily routine.
- Magnesium capsules from Together: magnesium from the Dead Sea, contributes to a normal energy-yielding metabolism and the normal functioning of muscles.
Would you like to know more about vitamins and minerals? Then get in touch with us. We are happy to advise you on which supplements suit you.
