What is the number one supplement I recommend for more energy? That would be Vitamin B, of course. “They” say Vitamin B won’t boost your energy if you already have enough in your diet, but I will tell you that I personally experience a huge difference in my energy levels when I supplement and this is one Vitamin group I won’t go without.
B Vitamins help with way more than energy, though. In fact, every cell in your body needs B! B is one of the best supplements for mood support. I’ve even heard one example of Vitamin B supplementation “curing” a lady believed to have gone ‘mad’. Scan through this list and you’ll see how very important the B Vitamins are to optimal health.
B1: Thiamin
✅ Good for heart, mind, and eyes.
✅ Helps metabolize carbs, protein, and fat
✅ Supports RNA and DNA production
✅ Assists nerve function
Food Sources: pork and peas
B2: Riboflavin
✅ Helps release energy from food
✅ Improves absorption of B Vitamins and Iron
✅ Can be used to treat migraines
✅ Reduces the risk of heart disease and cancer
Food Sources: oats, milk (that has not been exposed to light), beef, almonds, eggs
B3: Niacin
✅ Metabolizes nutrients
✅ Maintains healthy nerves, skin, heart, digestive system and triglyceride levels
Food Sources: Poultry, fish, beef, mushrooms, fortified cereals, peanuts
B5: Pantothenic Acid
✅ Metabolizes food
✅ Helps make red blood cells and sex and stress-related hormones
✅ Processes Cholesterol
✅ Aids Digestoin
Food Sources: Sunflower seeds, fish, dairy, avocados, sweet potatoes, poultry, eggs
Vitamin B5 is essential to all life forms, so deficiency is rare
B6: Pyridoxine
✅ Necessary for brain function
✅ Mood regulation
✅ Heart and Eye Health
✅ Protein Metabolism (You probably need more if you are consuming a lot of protein)
Food Sources: Garbanzo beans, fortified cereals, salmon, poultry, potatoes, spinach, bananas
Oral Contraceptives and Chronic Inflammation reduces B6 levels
B7 – Biotin
Metabolizes Carbs, fats, proteins
Regulates gene expression
Strengthens nails and hair
Essential for healthy fetal development
Food Sources: Almonds, sweet potatoes, eggs, onions, oats, salmon, avocados, dairy, legumes
B9 Folate (Folic Acid)
✅ Crucial for mental and emotional health
✅ Helps produce DNA, RNA, and red blood cells
✅ Enables the body to process iron
✅ Protect against birth defects
Food Sources: lentils, peanuts, asparagus, spinach, brussel sprouts
(Inadequate levels are more common than with most of the other B vitamins. Women of childbearing age should consider supplementing in case of pregnancy)
B12 – Cobalamin
✅ Metabolizing food
✅ Keeps nerve cells healthy
✅ Produces DNA, RNA and red blood cells
✅ Works with folate to help the body process iron
Food Sources: Shellfish, beef, salmon, dairy, turkey, and eggs
Most vegetarians and all vegans need to supplement Vitamin B12, since it is found only in animal sources.
Supplementing Vitamin B
Check your multivitamin and consider adding additional B’s if you are low on energy.
The supplements I currently take include plenty of B’s. (As a promoter for the company, I can only give you a link in this epost, not a name). Prior to taking these supplements, though, I added a this B Complex from amazon to my multivitamin regime (clicking will take you directly to my amazon affiliate link). Another supplement I really like because it gives me both iodine and Vitamin B is this one:
Most people need to supplement B6, B9, and B12. People over 50 should especially consider supplementing since age makes it more likely that you will have difficulty absorbing some of the B Vitamins from food (especially B12).
Even if you are only low in a few of the B vitamins, it is recommended that you take a supplement containing all eight of these B vitamins because they work synergistically and are also more likely to absorb better.
B vitamins are water soluble, so excess will usually be excreted. B6 is the only B vitamin that doesn’t have a high limit to reach excess, so that is the only one you need to be really cautious with. Always check with your doctor before adding to or changing your supplement routine.
I think you might be surprised at how much the right B Vitamin supplements can change your life.
How do I make over my diet and lifestyle without getting overwhelmed?
I am currently offering a course that helps people to make over their diet and lifestyle choices ONE HABIT AT A TIME. We take a moderate approach that will help these habits stick FOR LIFE.
Marcy Vogler is a lifestyle makeover coach, personal trainer, and mother of three. Marcy is passionate about helping people make over their lives from the inside out. To learn more about the courses Marcy offers, check out our parter website at www.thegoodlife4u.club. For daily inspiration, join Marcy’s Facebook Group: Love Your Day, Love Your Life.
