How vitamins and minerals influence your energy levels

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SOURCE: http://www.precisionnutrition.com/ways-to-know-if-your-nutrition-plan-is-working

The feeling of having more energy can come from the nutrients in fresh, whole foods, which we need for our bodies and brains to work properly. Try to get these nutrients through your diet, instead of supplementing.

  • Vitamin B1 & B2: We need thiamine (B1) to convert carbohydrates into energy (ATP). Riboflavin (B2) helps release energy in the Krebs cycle (the process by which our bodies generate energy).
  • Vitamin B6: We need vitamin B6’s active form pyridoxine-5′-phosphate (PLP) to make the amino acids L- tryptophan and L-dopa into the feel-good neurotransmitters serotonin and dopamine, both of which are important for cognitive function and focus. Vitamin B6 is also important for our cells’ mitochondria (power plant), helping to regulate the enzymes we use to draw energy from food.
  • Vitamin B12: We need vitamin B12 to protect and preserve the myelin sheath, which covers neurons and helps conduct the electrical signals sent around the body. B12 helps make neurotransmitters and metabolize fats and carbohydrate, your main energy sources.
  • Vitamin C: We need vitamin C to make carnitine, which transports long-chain fatty acids to the mitochondria to be used for energy. Vitamin C also helps us produce catecholamines, a group of hormones and neurotransmitters (such as adrenaline [epinephrine] and dopamine) that are usually stimulants.
  • Magnesium: We need magnesium for metabolic reactions, especially those that convert food into energy. Having more magnesium seems to improve cognitive abilities, while not enough seems to make cognition worse. Without enough magnesium in our cells, insulin doesn’t work as well, which makes it hard for us to use glucose. Many enzymes that help us convert food into energy need magnesium.
  • Calcium: Calcium helps to turn fatty acids into energy; it helps to modulate ATP production (aka our bodies’ fuel). As with magnesium, without enough calcium, our insulin may not work properly. Insulin is one of the main hormones of blood sugar regulation, which affects our energy levels.
  • Zinc: Zinc is a trace mineral, so we don’t need a lot, but we definitely need some. Zinc contributes to at least 100 enzymes in our body, many of which have to do with energy metabolism. When zinc is low, we don’t secrete as much insulin (which then causes problems with glucose metabolism); nor do we metabolize lipids (fats) nor protein well. If we don’t get enough zinc, we don’t get proper energy from food nor build proteins / muscle.
  • Water: Our brains depend on electrolytes — dissolved ions of minerals such as potassium, sodium, calcium, and magnesium — to work properly. We need to carefully balance our electrolytes and fluid to send chemical and electrical signals in the brain (aka neurotransmission). If we get enough water, we maintain that balance. If we’re dehydrated, our brain (and our thinking) suffers.

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