Boost Your Energy With Vitamins
Vitamins are natural energy boosters. It’s necessary to consume at least the recommended dietary allowance (RDA) or adequate intake level (AI), and more in a lot of cases, for these fundamental vitamins and minerals to give you that extra vitality in your body.
Boost your energy with vitamins
Vitamin B1 (Thiamin)
Vitamin B1 helps convert carbohydrates to glucose, which your body uses for energy. Eat plenty of vitamin B1-rich foods and take supplements if your diet lacks sufficient B1.
- Consume at least: 1.2 milligrams for men and 1.1 milligrams for women daily
- Upper Limit (UL): Not determined
Vitamin B2 (Riboflavin)
Vitamin B2 helps release energy from proteins and aids in red blood cell production. Eat vitamin B2-rich foods and be sure to meet recommended dietary allowances for B2.
- Consume at least: 1.3 milligrams for men and 1.1 milligrams for women daily
- UL: Not determined
Vitamin B3 (Niacin)
Niacin (B3) helps convert food to energy and is found in a variety of B3-rich foods.
- Consume at least: 16 milligrams for men and 14 milligrams for women daily
- UL: 35 milligrams per day
Vitamin B5 (Pantothenic Acid)
As with other B vitamins, pantothenic acid helps break foods down into energy. Eating B5-rich foods or taking supplements helps you meet daily B5 requirements.
- Consume at least: 5 milligrams for men and 5 milligrams for women daily
- UL: Not determined
Magnesium
Because magnesium is involved in energy metabolism and blood glucose regulation, this essential nutrient is necessary to maximize energy. To get your daily dose of magnesium, eat plenty of magnesium-rich foods and make sure this essential nutrient is in your daily multivitamin.
- Consume at least: 420 milligrams for men and 320 milligrams for women daily (from foods)
- UL: 350 milligrams per day (from supplements)
Choline
Getting plenty of choline in your diet is crucial to staying energized. Choline-rich foods include meat, seafood, fish, eggs, wheat germ, green veggies, milk, nuts, and nut butter.
- Consume at least: 550 micrograms for men and 425 micrograms for women daily
- UL: 3.5 grams per day
Vitamin C
As with B vitamins and choline, vitamin C is involved in neurotransmitter synthesis and metabolism, which provides you with energy and maximizes mental alertness. That’s why including plenty of vitamin C-rich foods in your diet daily is a must.
- Consume at least: 90 milligrams for men and 75 milligrams for women daily
- UL: 2,000 milligrams per day