Vitamins and minerals for energy. With proper intake in the daily diet, we get more energy, health, and beauty. Their intake should not be underestimated at all, on the contrary, they should be taken care of and consumed every day.
In today’s article, we will find out what are the best vitamins and minerals for the energy of our body. Lack of energy can be the result of stress, diseases, and pathological processes in the body, but it is often the result of a lack of certain nutrients.
But we can replace them with dietary supplements, primarily with vitamins and minerals. To increase the energy level of your body, pay attention to the antioxidants in your diet, food with vitamins and minerals is the best solution.
On the other hand, avoid caffeine and carbonated beverages, reach for natural juices that immediately restore energy, smoothies that are rich in vitamins and fiber, and regulate digestion.
There are also innovative food and nutrient supplements that have been shown to help restore energy.
Shorter days due to less exposure to natural light change our circadian rhythm, ie the rhythm of waking and sleeping.
When we add to this diet (reduced intake of fresh fruits and vegetables and increased intake of heavier, fatty foods, and carbohydrates) and reduced physical activity, there are changes in the body and we need more sleep.
Why get vitamins and minerals for energy?
Have you ever felt down for days and just wanted to lie in bed or camp on the couch?
Although it is normal for everyone to feel this way from time to time, if this happens to you regularly, then you definitely need an energy infusion.
Many people rely on caffeine and energy drinks to get the job done, but these habits do not come without side effects.
If you overdo it you may start to feel nervous, irritable, and have problems with your blood sugar which can make you feel much weaker than ever before.
Well, if you want to increase your energy without any side effects you can achieve this with the help of the following few vitamins and minerals.
Best vitamins and minerals for energy
Vitamin C is a powerful source of energy
This famous vitamin is of great importance for more energy for our bodies.
Symptoms of deficiency include, in addition to bleeding gums, fatigue, skin changes, and mood swings.
Vitamin C is best known for its antioxidant and immunomodulatory effects, but in addition has a pronounced antitumor and antiatherosclerotic effect, the role in the synthesis of collagen, carnitine, catecholamines.
It also has a positive effect on increasing the energy and awakening of our organism.
As a dietary supplement, it is available in liquid form, effervescent tablets, chewable tablets, powders, and tablets, alone or in various combinations with other vitamins and minerals.
More complete absorption and longer supply of vitamin C in the body is achieved with prolonged-release tablets.
Lemons are a great source of vitamin C, so use them in your diet.
Vitamin B-12 one of the vitamins and minerals for energy
Studies have shown that many people are deficient in this vitamin. That is why they have low energy levels, difficulty concentrating, and tingling in the fingers and toes.
You can get the most B-12 by eating beef, mackerel, mussels, tofu, cheese, and eggs.
The recommended daily dose of this vitamin is 2.4 micrograms.
Vitamin B Complex for the energy of our body
Although vitamin B-12 deserves its own category, other B vitamins should be included.
This means that other B vitamins can help you increase your energy levels.
In addition to B-12, other B vitamins include thiamine (B-1), riboflavin (B-2), niacin (B-3), pantothenic acid (B-5), pyridoxine (B-6), biotin (B-7). ) and folic acid (B-9).
These vitamins will not only help you with energy, but they are also known to prevent seizures, cardiovascular disease, and depression.
If you consume them regularly you will get many health benefits. Not only will you feel great, but you will also improve your general health.
The largest amounts of B complex can be found in spinach, salmon, potatoes, and buckwheat.
The recommended daily dose of B complex vitamins is as follows: thiamine – 1.1 micrograms, riboflavin – 1.1 micrograms, niacin – 14 milligrams, pantothenic acid – 5 milligrams, pyridoxine – 1.3 milligrams, biotin 30 – micrograms, and folic acid – 400 micrograms.
Vitamin D affects energy and strength
Vitamin D will not only increase your energy but also help strengthen your bones.
In the long run, all this will give you a long active lifestyle, a youthful appearance, and a lot of energy in your body.
There are two ways you can get the amount of this vitamin your body needs.
The first way is by consuming regular amounts of milk. The second way is by taking vitamin D by sunbathing in the warm and soothing sun rays.
If you decide to sunbathe, do so for 15 minutes every day. Those 15 minutes are enough to get the required amount of vitamin D in the body.
The recommended daily dose of this vitamin is 600 international units (IUs).
Coenzyme Q10 is the key to energy and health
Coenzyme Q10 is the key to overall good health because it maintains the function of your cells at a basic level.
It also helps maintain the optimal functioning of your cardiovascular system. This coenzyme is especially important for all those who do sports.
Therefore, if you are regularly physically active, try to include it often in your diet. Coenzyme Q10 production decreases as you age.
It must be emphasized that in smokers the reduction is much greater than in non-smokers.
Coenzyme Q10 can be found in large quantities in fish, certain organs (liver and kidneys), and cereals. Consult a doctor about the best daily amount for you and take it into your body.
Calcium for energy and healthy bones
Calcium is a champion when it comes to building healthy and strong bones.
It also regulates muscle contractions, which affect how hard and long you can exercise. Thus calcium plays an important role in conserving energy.
With enough calcium and more energy you will more easily deal with muscle and body fatigue.
People who exercise intensely four to five times a week should get the recommended dose of 1,000 to 1,300 milligrams a day.
If you do not get enough calcium from your diet, your body will replenish it from the bones. Which in turn makes you more vulnerable and prone to fractures and porous bones.
To make up for the lack of calcium, regularly consume dairy products such as yogurt, almond milk, and sardines.
Iron mineral for energy
Iron is one of the key minerals for many functions in our body, including improving energy. If you suffer from chronic energy deficiency, your doctor will want to test the level of iron in your blood.
Unexplained fatigue and weakness can be caused by iron deficiency or anemia. To make sure you get enough iron, eat red meat, egg yolks, dried fruits, and iron-fortified cereals.
Combine them with foods high in vitamin C (orange, melon, green peppers, and tomatoes) to help your body absorb iron more easily.
For iron tablets, consult your doctor first as they can be very heavy on your stomach and intestines. The recommended daily dose of iron is 500 milligrams.
Potassium is energy for muscles
This mineral helps all the cells in your body use energy for glucose. Without enough potassium, your muscles will get tired, your reflexes will be slower and you may feel weak.
That is why it is important to get it through your daily diet. According to research, most people do not get the recommended amount of potassium.
So, it is crucial to supplement your diet with foods rich in potassium. Bananas are not the best source of potassium if you have thought so far there are much better options.
These options are white meat, baked potatoes, spinach, dried apricots, and more.
Magnesium and energy for the whole body
When it comes to creating energy, magnesium is right at the center. In fact, it helps with many bodily functions besides energy.
Magnesium, for example, is well known for keeping your blood pressure stable, helping your nerves and muscles to function properly.
This excellent mineral successfully balances blood sugar levels. All of these things help you feel good and energetic.
With all these facts, they allow you to have enough energy to endure the day and work responsibilities.
High levels of magnesium can be found in almonds, spinach, whole grains, soy milk, bread, avocados, black beans, and peanut butter.
The recommended daily dose of magnesium for our body ranges from 310 to 320 milligrams.
Zinc also has a great role in vitamins and minerals for energy
Lastly, if you want to maintain a high energy level, you must make sure that you get enough zinc into your body.
It strengthens and improves your immunity. Zinc helps with growth and a lesser-known fact is that it allows you to smell and taste properly.
Which means it’s one of the most important minerals besides iron and magnesium.
You can get zinc through oysters, crabs, beef, pork and chicken, cereals, lobster, baked beans, and yogurt.
The recommended daily dose for your body is about 8 milligrams.
Conclusion
Vitamins and minerals are the right solutions in addition to a regular diet for more energy.
In today’s article, we have shown you the most important ones, which will surely improve your energy and overall health.
Vitamins and minerals are the keys to energy, which should not be underestimated.
B vitamins, vitamin D, iron, magnesium, and others together will prolong your life and delay aging and disease.
If you include these vitamins and minerals in your diet you will be able to easily maintain energy levels.
Just imagine how much you can achieve if you are constantly working with a full tank of energy.
So do not wait and use what you have learned today, and use it in the future.
