B Vitamins for Optimal Energy All Day Long

B Vitamins for Optimal Energy All Day Long

Eating healthy meals, exercising, and getting adequate sleep are the best ways to boost your energy levels. But if your diet does not include B vitamins, you’ll be fighting fatigue for most of the day.

Studies on the nutritional status of U.S. adults and children show that most of them get inadequate amounts of B vitamins (B6, B12, and Folate) from their diet alone1. B vitamins are crucial for your health as they help turn nutrients into energy. They also support the health of your nervous system, liver, skin, and eyes. 

    In order to avoid fatigue throughout the day, add these B vitamins to your diet:

    Vitamin B1 (Thiamine): It plays a vital role in energy production from digested food and enhances nerve function in the body2. Whole grains, fish, seaweed, sunflower seeds, and black beans are rich in B vitamins.

    Vitamin B2 (Riboflavin): Riboflavin plays a crucial role in your body’s energy release. It helps breakdown proteins, absorb nutrients, and maintains the health of cells and tissues. Riboflavin is essential for the mitochondrial function. Any disturbances in the levels of this nutrient also reduce energy production in the body3.

    Vitamin B3 (Niacin): Like the other two B vitamins, niacin also helps with energy production in the body. It is a significant part of two coenzymes NAD and NADP that are involved in the body’s metabolic process. Your brain also needs niacin to function properly. Studies show that niacin deficiency leads to brain fog and other mood-related issues4.

    Vitamin B5 (Pantothenic Acid): Vitamin B5 is crucial for energy production and helps make blood cells. It's a precursor in the production of coenzyme A which is vital to many biochemical reactions in the body, including the activity of several proteins5. Deficiency leads to numbness and tingling in hands and feet.

    Vitamin B6 (Pyridoxine): Vitamin B6 is involved in more than a hundred enzyme reactions in the body, mostly concerned with protein metabolism6. It is also involved in making glucose from non-carbohydrate sources via a process called gluconeogenesis. It participates in glycogenolysis, a process where stored glucose is broken down to release energy.

    Vitamin B7 (Biotin): Biotin is a cofactor for five different enzymes responsible for breaking down fats, protein, and carbohydrates from food. Besides taking care of your skin, hair, and nails, biotin also plays an essential role in cell signaling and gene regulation7.

    Vitamin B9 (Folate): Folate is essential for the metabolism of nucleic acids and many amino acids. It also participates in methylation reactions8 which involve the transfer of four carbon atoms and three hydrogen atoms from one substance to another. Proper methylation is essential for a variety of bodily functions such as energy production, fat breakdown, and the health of your liver.

    Vitamin B12:  Vitamin B12 plays a vital role in energy production, red blood formation, and DNA synthesis9, working in partnership with folate.

    The most reliable and easiest way to make sure enough of these nutrients is with NATURELO's Plant-Based B Complex supplement.

    2. Thiamine Deficiency and Delirium, 2013 Apr; 10(4): 26–32
    4. B Vitamins and the Brain: Mechanisms, Dose and Efficacy--A Review, 2016 Jan 27;8(2):68. doi: 10.3390/nu8020068
    7. Biotin
    8. Folate