We all have those days when our energy is low and we end up pouring ourselves another coffee, grabbing an energy drink, or reaching for something sweet for a sugar hit to pick us up a bit.
And that’s fine every now and again. But if you’re finding that those days are becoming more and more common, and you want a more sustainable way to improve your energy levels, there are a few simple things you can do. The main things are to make sure you get enough quality sleep, move your body more, and eat a varied diet to get all the right nutrients.
To keep your energy levels up during the day (without relying on caffeine or sugar hits) you want to eat a diet rich in protein and complex carbohydrates. This helps to keep your blood sugar levels stable, so you have steady energy all day without any big highs or lows.
You can also help boost your energy levels naturally by making sure you get enough of the right kinds of vitamins. B vitamins are the ones that matter most when it comes to energy – they’re essential for converting the food we eat into that much-needed energy.
So let’s take a look at what each one does and the foods you can get to make sure you get enough.
5 Vitamins You Can Take To Increase Energy
- Vitamin B1 (Thiamin)
- Vitamin B2 (Riboflavin)
- Vitamin B3 (Niacin)
- Vitamin B5 (Pantothenic acid)
- Vitamin B6 (Pyridoxine)
Vitamin B1 (Thiamin)
Vitamin B1 is one of the best vitamins you can take for more energy.
It works by helping our body’s cells turn carbohydrates into energy. So if you’re an athlete eating a high-carbohydrate diet you’ll need more vitamin B1 as well so your body can get the energy from your food.
Thiamin also helps support our immune systems and keep our hearts and lungs healthy.
B1 is a water-soluble vitamin and it’s not stored in the body, so we need to make it a part of our daily diet to get its benefits.
The best foods to eat for vitamin B1 are:
- Lean pork chops
- Salmon
- Flax seeds
- Sunflower seeds
- Brown rice
- Whole wheat bread
- Black beans, haricot beans, and pinto beans
Vitamin B2 (Riboflavin)
Vitamin B2, also known as Riboflavin, is another important vitamin to take for energy.
It converts carbohydrates into energy, just like vitamin B1 does, but it also does the same thing with protein and fats.
This essential vitamin also helps keep our eyes and muscles healthy, maintains healthy liver function, and helps with the absorption of iron.
It also works to change vitamins B6 and B9 into forms that our bodies can use.
The best foods to eat for vitamin B2 are:
- Turkey
- Chicken
- Eggs
- Asparagus
- Avocados
- Haricot beans and peas
- Mushrooms
Vitamin B3 (Niacin)
Vitamin B3 is a key vitamin to take for energy because it works to synthesize coenzymes in our bodies that are involved in over 400 biochemical reactions linked to making the energy we need from the food we eat.
Niacin is so important because every part of our body needs it to function. It helps boost blood circulation, improve digestion, and keeps our bones strong by helping in the retention of calcium.
The best sources of Vitamin B3 are:
- Meats like liver, beef, chicken, and turkey
- Tuna
- Salmon
- Eggs
- Milk and dairy products
- Brown rice
- Broccoli, asparagus, and green peas
Vitamin B5 (Pantothenic acid)
Like the rest of the B vitamins, B5 is essential for converting the carbohydrates, protein, and fats in our food into energy.
It’s also involved in our bodies’ production of fat structures like hormones. In particular, the production of stress-busting hormones. So if you’re feeling low on energy thanks to high-stress levels, it’s really important to get enough vitamin B5.
As well as giving us energy, vitamin B5 helps our bodies make red blood cells, maintain a healthy digestive system, and make full use of other vitamins (especially vitamin B2). So it’s a great all-rounder to make sure you get enough of each day.
The best foods to eat for vitamin B5 are:
- Broccoli
- Potatoes and Sweet Potatoes
- Whole-grain cereals
- Salmon, lobster, and shellfish
- Milk and other dairy products
Vitamin B6 (Pyridoxine)
The last vitamin on our list of ones to take for energy is vitamin B6, also known as Pyridoxine.
B6 is involved in the breakdown of glycogen stores into energy, as well as helping with red blood cell production and helping our bodies make the hormones serotonin and norepinephrine.
These foods are brilliant sources of vitamin B6:
- Chickpeas
- Salmon
- Chicken and Pork
- Potatoes and Sweet Potatoes
- Bananas
- Spinach
If you’ve been feeling low on energy it’s well worth looking at your diet to make sure you’re getting enough of these 5 B vitamins.
They don’t give us energy directly, but they’re essential for helping our bodies convert the food we eat into energy.
The main thing to remember is that our bodies can’t store B vitamins, so we need to make sure we get enough of them in our diets each day.
Most people manage this easily enough without needing to take supplements.
If you eat meat you can get a good mix of B vitamins from pork, beef, and chicken, as well as from fish like salmon and tuna.
Vegetarians and vegans can also get the B vitamins they need with a diet rich in whole grains, beans, mushrooms, and avocados.
Don’t think you’re getting what you need from your diet? Then look into taking a B-complex supplement, which will give you all the B vitamins together. This way you get the full benefits as they work together to give you more energy, help with muscle repair, boost blood flow, and generally keep you fit and well.
