According to the National Academy of Medicine’s Dietary Reference Intakes (DRI), the vitamins involved in metabolic processes that affect energy and their recommended amounts are:
Note: There are risks in taking too much of certain vitamins and minerals, such as iron and vitamins A and D. Some vitamins interact with drugs. Always consult your doctor or registered dietitian before adding vitamin supplements to your health regimen.
Vitamin B group
She is a registered dietitian and author of the book “ Academy of Nutrition and Dietetics Complete Food and Nutrition Guide. According to a review of vitamins and minerals for energy, fatigue, and cognition published in the journal Vitamins and Minerals for Energy, Fatigue, and Cognition, each vitamin, except folic acid, plays a role in at least one step of the energy production system within cells. nutrition. The main roles of B vitamins are:
Vitamin B-1 (thiamine)
Thiamine helps turn the food you eat into energy. Most Americans do not suffer from vitamin B-1 deficiency, but people with diabetes, alcohol abuse disorders, or older adults may not get enough thiamine. Symptoms of vitamin B1 deficiency include muscle weakness and confusion.
Found in: Whole grains, meat, fish, legumes, seeds
Recommended amount per day:
Female: 1.1 milligrams
Male: 1.2 mg
Pregnant women: 1.4 mg
Breastfeeding: 1.4 milligrams
Note: Some medications can lower a person’s thiamin levels.
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Vitamin B-2 (riboflavin)
Riboflavin also helps turn the food you eat into energy. Severe vitamin B-2 deficiency can cause weakness and fatigue over time. Most Americans get enough riboflavin, but vegans, vegetarian athletes, those who are pregnant or breastfeeding, and those who don’t eat dairy products may not.
Found in:Eggs, meat, milk, green and yellow vegetables, fortified cereals
Recommended amount per day:
Female: 1.1 milligrams
Male: 1.3 mg
Pregnant women: 1.4 mg
Breastfeeding: 1.6 milligrams
Note: Vitamin B2 has no harmful effects and does not usually interact with medications.
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Vitamin B-3 (niacin)
Niacin is another B vitamin that helps turn food into energy. Deficiency of this vitamin is rare, but people who are malnourished due to loss of appetite, alcohol use disorder, or inflammatory bowel disease may not be getting enough.
Found in:Chicken, beef, pork, fish, nuts, legumes, fortified bread
Recommended daily intake:
Women: 14 milligrams
Men: 16 milligrams
Pregnant women: 18 mg
Breastfeeding: 17 milligrams
(These amounts include niacin equivalents, which is the combination of the niacin you ingest and the niacin converted from the tryptophan in your food.)
Note: Dietary supplements containing at least 30 milligrams of nicotinic acid can cause skin itching, redness, rashes, headaches, and dizziness.
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Vitamin B-12
Vitamin B12 contributes to maintaining the health of blood and nerve cells. Most Americans get vitamin B-12 from food, but older adults and people who eat little or no animal products can become deficient. If you don’t get enough vitamin B-12 over time, you may feel tired and weak, have pale skin, palpitations, loss of weight and appetite, infertility, and nerve damage. Vitamin B-12 deficiency can also cause depression and memory problems.
Found in:Fish, meat, chicken, eggs, milk, clams, beef liver, nutritional yeast
Recommended amount per day:
Adult: 2.4 micrograms
Pregnant women: 2.6 micrograms
Breastfeeding: 2.8 micrograms
Note: Vitamin B-12 has not been shown to cause any harmful side effects, even at high doses.
iron
“Iron is involved in the production of hemoglobin in red blood cells, which carries oxygen throughout the body,” says Dr. Cornell. “If you feel tired and run down, you may be low on iron.” Iron deficiency can also cause poor concentration and difficulty fighting germs. People who may suffer from iron deficiency include women with heavy periods, people who are pregnant, and people who don’t eat meat, poultry, or seafood. People with certain gastrointestinal disorders may also not be getting enough iron.
Found in:Red meat, seafood, chicken, spinach, lentils, kidney beans, nuts
Recommended amount per day:
Women ages 19 to 50: 18 milligrams
Men ages 19 to 50: 8 milligrams
Adults 51 and older: 8 milligrams
Pregnant women: 27 mg
Breastfeeding: 9 milligrams
Note: Iron can cause abdominal pain, nausea, and constipation, and can also reduce the body’s ability to absorb zinc. “Chelated forms of iron supplementation are usually easier on the digestive system,” Professor Cornell says. (Chelated means it’s manufactured to make it more easily absorbed.) Iron supplements can also be fatal if accidentally taken in excess, so keep them out of the reach of children. must be stored.
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magnesium
Magnesium plays a role in regulating muscle and nerve function. “Magnesium, like potassium, sodium, calcium, and chloride, is an electrolyte,” says Cornell. “They facilitate communication between tissues and organs in the body.” To explain how electrolytes work, Cornell University likens them to telephone poles and the wires that connect them. Electric current flows from utility poles to houses. Electrolytes are like electrical currents that flow between poles that enable communication, such as when your brain sends a message to your biceps to pick something up. Muscle cramps and weakness can be common symptoms of electrolyte deficiency, Cornell says.
Symptoms of magnesium deficiency include muscle cramps, nausea, vomiting, loss of appetite, and fatigue. People with type 2 diabetes, long-term alcohol use disorder, or gastrointestinal conditions such as celiac disease are more likely than others to be magnesium deficient.
Found in: Dark leafy vegetables, legumes, nuts, seeds, whole grains, milk, yogurt, fortified cereals.
Recommended daily intake:
Women: 310-320 milligrams
Men: 400-420 milligrams
Pregnant women: 350-360 milligrams
Breastfeeding: 310-320 milligrams
Note: Magnesium supplements may interact with certain medications.
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