7 витаминов, повышающих энергию

Vitamins are essential nutrients required by the body for various functions, including energy production, immune system support, and overall health maintenance. While a balanced diet can provide most of the necessary vitamins, some individuals may not consume sufficient amounts, leading to deficiencies that can result in fatigue, weakness, and other health issues.

When it comes to boosting energy levels, some vitamins are more effective than others. In this article, we will discuss the seven best vitamins for energy and their sources. These vitamins include vitamin B12, vitamin B6, vitamin C, vitamin D, vitamin E, iron, and magnesium.

We will explore the role of each of these vitamins in energy production, the recommended daily intake, and the food sources that are rich in them. Whether you are an athlete looking to improve your performance, a student seeking to enhance your concentration, or simply someone who wants to feel more energized throughout the day, this article will provide you with all the information you need to optimize your vitamin intake and boost your energy levels naturally.

Why do you need vitamins for energy?

Vitamins play a crucial role in maintaining our overall health, including providing energy to our body. They are essential nutrients that the body requires in small amounts to perform various functions, such as growth, development, and maintenance.

Vitamins are organic compounds that are necessary for the normal functioning of the body. They work together with other nutrients, such as carbohydrates, proteins, and fats, to help the body convert food into energy. Without vitamins, the body would not be able to perform essential metabolic functions, which would lead to a lack of energy and other health issues.

There are two types of vitamins: water-soluble and fat-soluble. Water-soluble vitamins, such as vitamin C and the B vitamins (thiamin, riboflavin, niacin, pantothenic acid, pyridoxine, biotin, folic acid, and cobalamin), are not stored in the body, and excess amounts are excreted in the urine. Therefore, they need to be replenished regularly through a balanced diet or добавки. Fat-soluble vitamins (vitamins A, D, E, and K), on the other hand, are stored in the body’s fat tissues and liver, so excess amounts can be toxic.

Vitamins are essential for energy production in several ways:

  • They help convert food into energy: B vitamins, in particular, play a critical role in energy metabolism. They help convert carbohydrates, proteins, and fats into energy that the body can use. Without B vitamins, the body would not be able to break down these nutrients efficiently, leading to low energy levels.
  • They aid in oxygen transport: Vitamins, such as vitamin E, help improve oxygen transport to the body’s cells. This, in turn, increases the amount of oxygen that the cells can use to produce energy.
  • They help regulate thyroid function: Vitamins, such as iodine, play a critical role in regulating thyroid function. The thyroid gland produces hormones that control the body’s metabolism. Without adequate amounts of iodine, the thyroid gland would not be able to produce enough hormones, leading to fatigue and low energy levels.
  • They protect against oxidative stress: Vitamins, such as vitamin C and vitamin E, have antioxidant properties. They protect the body’s cells from damage caused by free radicals, which can lead to inflammation and chronic diseases that can cause fatigue.

So, vitamins are essential nutrients required for the body to perform various functions, including energy production. They help convert food into energy, aid in oxygen transport, regulate thyroid function, and protect against oxidative stress. A balanced diet that includes a variety of fruits, vegetables, whole grains, lean proteins, and полезные жиры can provide adequate amounts of vitamins to the body. In cases where dietary sources are inadequate, supplements can be used to ensure the body receives the required vitamins.

Best Vitamins For Energy

What are the Best Vitamins for Energy?

The best vitamins for energy are:

1. Vitamin C

Vitamin C is another vitamin that boosts energy levels and helps prevent fatigue. 

However, you don’t need a multivitamin to get adequate amounts of this important vitamin; if you eat a healthy diet that includes five servings of fruits and vegetables every day, you’re good to go. If not, take a vitamin C supplement. Make sure your multivitamin has 100% of your daily allowance for vitamin C as well.

2. Vitamin E

Vitamin E is another great vitamin to take if you feel tired often. It helps protect your cells from damage, thus preventing fatigue and boosting your energy levels. 

Vitamin E is found in nuts, seeds, whole grains, and green leafy vegetables. Combine vitamin E supplementation with a diet high in these types of foods for the best health benefits.

3. Vitamin B6

The B vitamins are the core of your energy production. Vitamin B6 is an essential part of your red blood cell formation, which in turn helps you transport oxygen to every cell in your body. Vitamin B6 also keeps levels of homocysteine down, which is linked with cardiovascular disease and other health problems.

If you’re eating a healthy diet with lots of fruits and vegetables, you’re likely receiving adequate amounts of B vitamins. If not, take a multivitamin that has 100% of your daily allowance for all vitamins and minerals.

4. Iron

If you are feeling tired, it could be because your body isn’t getting enough oxygen-rich blood. You can increase your blood’s ability to carry oxygen with iron supplementation, which is why it makes this list of top ten vitamins that boost energy levels. Iron is found in red meats and dark green vegetables. 

Take a multivitamin that contains 100% of your daily allowance for iron, or take an iron supplement if you’re not getting enough iron in your diet.

5. Zinc

Zinc is another important mineral that boosts energy levels and prevents fatigue. It also keeps your immunity strong and fights off illness, helping to prevent the tiredness that results from being sick. 

Zinc can be found in whole grains, beans, nuts, lean red meat, chicken, and fish. Take a multivitamin that has 100% of your daily allowance for all vitamins and minerals if you are eating a healthy diet with lots of zinc-rich foods. If not, take an additional zinc supplement.

6. Folic Acid

If you have a folic acid deficiency, you may feel constantly tired and exhausted. Folic acid is crucial for metabolizing proteins and maintaining red blood cells and nerve function, all of which affect your energy levels. 

You can find folic acid in green leafy vegetables, spinach, black-eyed peas, and orange juice. If you’re eating a healthy diet that includes green leafy vegetables, you are likely getting adequate amounts of folic acid. However, if you aren’t eating these types of foods on a regular basis, take a multivitamin that has 100% of your daily allowance for all vitamins and minerals.

7. Magnesium

Magnesium is a mineral that is involved in numerous physiological processes and is essential for optimal health. One of its primary functions is its role in energy metabolism, as it is a cofactor in many enzymes involved in the production of ATP, the molecule that provides energy to cells.

If you are deficient in magnesium, you may experience fatigue, weakness, and muscle cramps, as the body struggles to produce sufficient energy. Magnesium deficiency has also been associated with various health conditions, such as type 2 diabetes, cardiovascular disease, and osteoporosis.

While magnesium is found in a variety of foods, including dark leafy greens, whole grains, nuts, seeds, and beans, many people still do not consume enough in their diets. Additionally, certain medications and medical conditions can interfere with magnesium absorption, making supplementation necessary.

If you choose to supplement with magnesium, it is important to select a high-quality supplement that is well-absorbed and does not cause gastrointestinal distress. Some forms of magnesium, such as magnesium citrate and magnesium glycinate, are better absorbed than others. It is also crucial to follow the recommended dosage, as too much magnesium can lead to

All-in-one Solution: Multivitamin

A multivitamin is a dietary supplement that contains a combination of vitamins and minerals. It is a convenient way to ensure that the body receives the necessary daily intake of essential nutrients to support overall health and energy levels.

Many of the vitamins and minerals found in multivitamins play a role in energy metabolism. For example, the B vitamins (thiamine, riboflavin, niacin, pantothenic acid, pyridoxine, biotin, folate, and cobalamin) are essential for the breakdown of carbohydrates, proteins, and fats into energy. They also play a role in the synthesis of ATP, the primary energy currency of the body.

Additionally, other vitamins and minerals found in multivitamins, such as vitamin C, vitamin E, and iron, are involved in energy metabolism by supporting the immune system and oxygen transport.

However, it is important to note that a multivitamin should not be used as a substitute for a healthy diet. While a multivitamin can be helpful for individuals who have nutrient deficiencies or are unable to consume enough vitamins and minerals from their diet, it is essential to prioritize nutrient-dense whole foods first.

When selecting a multivitamin, it is important to choose a high-quality product that contains the right balance of nutrients for your individual needs. Consult with a healthcare professional to determine if a multivitamin is right for you and to determine the appropriate dosage based on your age, gender, and health status.


It’s important to include vitamins that boost energy levels in your daily diet since many people are deficient in these nutrients. If you eat a healthy diet and take a multivitamin, you should be receiving all of the vitamins and minerals you need to stay energized throughout the day.

If you do not eat a healthy diet, or if your diet lacks variety, however, it is important to take additional supplements. Make sure to speak to your doctor before taking any supplements.

P.S: If you are interested in boosting your energy levels with vitamins and minerals, talk to your doctor or a registered dietitian to see if taking supplements is right for you.

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