5 Essential Vitamins & Supplements to Better Boost Energy
If you’re like most men, you probably don’t think about your health until something goes wrong. And by then, it may be too late. That’s why it’s important to focus on prevention and take steps to boost your energy levels naturally. In this article, you will meet 5 essential vitamins and supplements that can help you increase and boost energy.
1) Vitamin B12:
Vitamin B12 is an important water-soluble vitamin that has a wide range of functions in the human body. It is involved in the metabolism of every cell of the body, particularly in the synthesis of DNA and red blood cells. Vitamin B12 is also known as cobalamin because it contains the metal cobalt.
Vitamin B12 is found naturally in animal foods such as meat, poultry, fish, eggs and dairy products. It is also available in supplement form.
The recommended dietary allowance (RDA) for vitamin B12 is 2.4 micrograms per day for adults over 18 years of age (3).
Vitamin B12 deficiency can lead to fatigue, weakness, constipation and loss of appetite. It can also cause neurological problems such as depression, memory loss and dementia.
2) Vitamin D:
Vitamin D is a fat-soluble vitamin that is essential for bone health. It helps the body absorb calcium from the diet and maintain adequate levels of calcium and phosphorus in the blood. Vitamin D deficiency can lead to bone demineralization, osteoporosis and fractures.
The best source of vitamin D is exposure to sunlight. However, many people do not get enough sun exposure, particularly during the winter months. Foods such as fatty fish, eggs and fortified milk are good sources of vitamin D. Supplementation may be necessary to meet the RDA for this vitamin.
3) Iron:
Iron is a mineral that is essential for the production of hemoglobin, a protein in red blood cells that carries oxygen from the lungs to the body’s tissues. Iron deficiency can lead to anemia, which is a condition characterized by low levels of hemoglobin in the blood.
Iron is found in food in two forms, heme, and non-heme iron. Heme iron, which makes up 40 percent of the iron in meat, poultry, and fish, is well absorbed. Non-heme iron, 60 percent of the iron in animal tissue, and all the iron in plants (fruits, vegetables, grains, nuts) is less well absorbed.
To increase the absorption of non-heme iron, eat foods that are high in vitamin C, such as citrus fruits, tomatoes and broccoli, at the same time as you eat foods rich in non-heme iron. In addition, avoid drinking tea or coffee with meals, as these beverages can inhibit iron absorption.
4) Magnesium:
Magnesium is a mineral that is involved in more than 300 biochemical reactions in the body. It is necessary for the proper functioning of muscles, nerves and enzymes. Magnesium deficiency can lead to fatigue, muscle cramps, anxiety and irritability.
Good sources of magnesium include dark leafy greens, nuts and seeds. Magnesium supplementation may be necessary to meet the RDA for this mineral.
5) Omega-3 Fatty Acids:
Omega-3 fatty acids are a type of polyunsaturated fat that is essential for human health. They are found in fish oil and certain plant oils.
Omega-3 fatty acids are important for heart health. They can help to lower blood pressure and triglyceride levels and reduce the risk of heart disease.
Omega-3 fatty acids are also important for brain health. They can help to improve cognitive function and reduce the risk of dementia.
Fish oil supplements are the best source of omega-3 fatty acids. However, they should be used with caution, as they can interact with other medications. Plant-based sources of omega-3 fatty acids include flaxseed oil, chia seeds and hemp seeds.
Conclusion:
Vitamins and minerals are essential nutrients that the body needs to function properly. While many people can get the vitamins and minerals they need from a healthy diet, some may need to take supplements to ensure they are getting enough of these nutrients.
If you are feeling tired or run down, consider taking a multivitamin and mineral supplement. If you have any specific health concerns, talk to your doctor about which vitamins and minerals may be appropriate for you.
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