What Vitamins Give You Energy? 5 Choices For An Extra Boost

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You have things to do: work, family, and a plethora of other activities fill our schedules. It's easy to feel run down. You can overcome the fatigue, however. Proper nutrition is one of your strongest allies. A healthy diet with adequate vitamins fights the fatigue. You may be wondering then, what vitamins give you energy. We here at Nutrition Health Plus are health and wellness experts, and we have the answers you need.

What Vitamins Give You Energy?

You need energy. Life is demanding and exhausting. You have goals to reach and dreams to fulfill. Perhaps you've tried energy supplements or drinks to get you over the hump. However, these are not a long-term fix and carry risks. Have you ever thought it could be your diet?

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A diet lacking in certain vitamins is a potential cause of fatigue. Vitamins give that energy. Vitamins are found in fruits, vegetables, and supplements. They each serve different purposes for the body. Maybe you've wondered what vitamins give you energy? You probably have heard of vitamins such as B-12 providing a boost in energy. There are many more available for you to choose from to get your body revved back up.

5 Choices for an Extra Boost

Don't worry about chugging down that energy drink or the crash that follows. Come back to life and get moving naturally with vitamins. We've already done the homework, so no need to do any extra research. We have provided the following five vitamins and supplements that give you energy for an extra boost:

1. B Vitamins

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B vitamins lead many discussions on what vitamins give you energy. There are eight vitamins in the B family. The members of the B vitamin family include commonly known nutrients including niacin, riboflavin, thiamine, and biotin. Their functions vary from keeping skin and hair healthy to preventing memory loss and fighting against migraine headaches. As a family, they work to convert food into energy.

2. Vitamin B-12

This nutrient is so important for energy it stands out from among its "siblings." B-12 helps form the red blood cells that carry oxygen throughout our bodies. B-12 is found in animal products like meat, fish, eggs, and is an additive to grain-based foods like cereal. Diets lacking in B-12 can cause noticeable fatigue and mood alterations. Long-term deficiencies in B-12 deficiency can contribute to permanent damage of nerves.

3. Vitamin D

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Known as the "sunshine vitamin," vitamin D acts to prevent osteoporosis and promote healthy bones. It also helps to maintain energy levels, which is why it makes our list. In addition, vitamin D can help fight against clinical depression and some types of cancer.

4. Iron

An essential mineral for the body, iron is also responsible for healthy oxygen circulation. Without oxygen, the body can not make ATP. Iron is found in a variety of foods including red meat, seafood, nuts, and legumes. A deficiency in iron causes a condition known as anemia, hallmarked by chronic fatigue.

5. Magnesium

Magnesium, like iron, is a mineral crucial for our bodies. Foods such as spinach, swiss chard, black beans, and dark chocolate contain magnesium. Magnesium plays an astounding 600 plus roles in the human body.

One of these roles is to convert food into energy. This important mineral is also known to boost exercise performance, provide anti-inflammatory benefits, lower blood pressure, and help to prevent diabetes.

How Do I Get Them?

Besides knowing what vitamins give you energy, you need to know where to get them. As previously mentioned, we find naturally occuring vitamins in our food. However, sometimes complications such as dietary restrictions or allergies prevent us from eating vitamin-rich foods.

The vitamins on this list are available as supplements to add to a healthy, balanced diet you can order straight from us. Adding vitamins is a great way to supplement a healthy diet and fitness regimen. Consult your physician before you add any vitamin supplement to your diet.

Where Exactly Can I Find Them?

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Below are detailed ways to get in key vitamins for energy, as well as the symptoms of deficiencies:

Vitamins B-1 and B-2

Most people get their recommended amounts of B-1 (thiamine) from breakfast cereals and whole grains. Find vitamin B-2 (riboflavin) in these food sources:

  • Whole grains
  • Milk
  • Eggs
  • Dark green vegetables

Deficiencies in thiamine and riboflavin rarely pose an issue here in the United States. We fortify many foods, such as milk and whole-grain cereals, with the vitamins. It can become an issue with people who abuse alcohol. Vitamins B-1 and B-2 deficiencies yield symptoms such as confusion and cracks along the sides of the mouth.

Vitamin B-3

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You can find vitamin B-3 (niacin) in the following foods:

  • Chicken
  • Fish
  • Liver
  • Red meat
  • Whole grains, such as wheat and barley
  • Peanuts

A shortage of vitamin B-3 can cause digestive issues like nausea and abdominal cramps. A more severe deficiency may also cause cognitive confusion.

Vitamin B-6

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Look for vitamin B-6 (pyridoxine) in these foods:

  • Chickpeas
  • Tuna
  • Salmon
  • Whole grains and cereals
  • Beef liver
  • Ground beef
  • Chicken breast
  • Watermelon
  • Potatoes
  • Spinach

Insufficient amounts of B-6 can cause anemia and skin disorders, such as a rash or cracks around the mouth. A vitamin B-6 deficiency also can cause the following conditions:

  • Depression
  • Confusion
  • Nausea
  • Anemia
  • Susceptibility to infections
  • Skin rashes (dermatitis)

Vitamin B-9

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Look for vitamin B-9 (folate) in these foods:

  • Meats
  • Whole grains
  • Beets
  • Citrus fruits
  • Fish
  • Fortified cereals
  • Legumes
  • Green leafy vegetables
  • Liver and kidney

​A deficiency in vitamin B-9 can cause diarrhea or anemia and lead to pregnant women giving birth to babies with defects.

Vitamin B-12

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Look for vitamin B-12 (cobalamin) primarily in meat and dairy products, so those on strict vegan diets should be aware of deficiency. Other dietary sources of B-12 are fortified foods including the following:

  • Eggs
  • Cheese
  • Milk
  • Fish
  • Shellfish
  • Liver
  • Kidney
  • Red meat

​Symptoms of a vitamin B-12 deficiency include the following:

  • Tingling in the feet and hands
  • Extreme fatigue
  • Weakness
  • Irritability or depression

Why Are These Vitamins Important?

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Good health comes from a balanced, healthy diet. The foundation of a healthy diet is a variety of foods, even if they are from the same family of nutrients. We see this with B vitamins, which maintain cellular health and keep you energized.

They do not all serve the same function, however. Different B vitamins come from various foods. Not eating a varied diet containing adequate amounts of these foods leads to vitamin deficiencies, often with fatigue as a symptom.

Deficiencies of any vitamin can lead to health risks. Doctors prescribe supplements when they think you're not getting enough. Certain groups, such as older adults and pregnant women, need larger amounts of some types of B vitamins.

Certain medical conditions, such as Crohn's disease, Celiac disease, HIV, and misuse of alcohol cause poor absorption of vitamin B. Symptoms of a deficiency depend on the type of vitamin B you're lacking, ranging from fatigue and confusion to anemia or a weakened immune response.

Is Taking Vitamins Safe?

Yes, vitamins are natural substances found in our bodies. Our bodies need them to function optimally. However, the amount and type of vitamins you need depend on your individual health needs and concerns. As the saying goes, "Too much of a good thing can be a bad thing." Ask your doctor what you need to take and the recommended dosage.

How Long Does It Take to See Results?

Getting healthy does not happen overnight. When you see what vitamins give you energy, do not expect them to act as energy fairy godmothers. Unlike energy drinks which only provide a quick fix, taking vitamins is part of a long-term solution. While you will not have instantaneous energy, you can expect to feel more energized as the weeks pass by.


The answer to the question "What vitamins give you energy?" is quite detailed. To stay healthy, you might need to take supplements to get enough vitamins essential for good health and high energy levels. There are plenty of readily available foods to get all the nutrients you need naturally.

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When considering what vitamins give you energy, remember, only take vitamin supplements under the advice of a doctor. If you are pregnant or over age 50, you are more likely to need them. Supplementation is a great option if you cannot get B vitamins through diet, or if you have certain health conditions that limit their use.

The risk of overdose is lower than other nutrients because B vitamins are water-soluble. If you think you might have a vitamin B-deficiency, contact your primary physician. Your doctor can order physical exams to determine the cause and best course of treatment.

We've provided 5 vitamins and minerals available to you that provide that extra boost in energy you need. You no longer are a slave to the coffee pot or the risky energy drinks. Visit us today at Nutrition Health Plus to get refreshed the natural way with the vitamins and supplements on this list. Time to rise and shine!

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