B Vitamins – The Vitamins for Energy

Jan 26, 2011
Jennifer Murray

Oatmeal and Fortified Cereals are Foods Rich in B Vitamins - Barbro Bergfeldt/Fotolia

B vitamins play a key role in many bodily functions, including energy production. Learn about consuming more of these vitamins for energy.

B vitamins are needed for a variety of bodily functions, including fat metabolism, brain function, healthy skin, and the immune and digestive systems. Certain B vitamins can also increase energy, and including foods that contain B vitamins in your diet may help keep your energy up all day.

Vitamins for Energy

The B vitamins involved in energy production are vitamins B1 (thiamine), B3 (niacin), B5 (pantothenic acid), and B12 (cobalamin). B vitamins are water-soluble vitamins, meaning any excess is removed from the body. These vitamins must be replaced on a daily basis in some way, either through food or supplementation. Getting these B vitamins through your diet is the optimal way to obtain them.

Increase Energy with Foods High in B Vitamins

Although B vitamins are found in a variety of foods, you may find eating a balanced diet that specifically includes those foods high in energy-producing B vitamins can help keep your energy levels up throughout the day. Food sources of these B vitamins include:

Vitamin B1: Vegetables such as asparagus, cauliflower, and zucchini are good sources of vitamin B1. Other sources of vitamin B1 include whole grains, brown rice, and oatmeal.
Vitamin B3: Breakfast cereals are often fortified with niacin and make for an excellent source of this vitamin. Lamb, chicken, nuts, mushrooms, salmon, tuna, turkey and whole grains are also rich in vitamin B3.
Vitamin B5: Many foods contain vitamin B5, including bran, brown rice, chicken, eggs, peas, hazelnuts, peanuts and walnuts, broccoli and Brussels sprouts. Another excellent source of vitamin B5 is wheat germ.
Vitamin B12: Excellent sources of vitamin B12 include beef liver, clams, and B12 fortified cereals. Other sources are salmon, trout, and red meat.

Even though increase the consumption of B vitamin foods may boost energy, just eating more foods rich in B vitamins will not make up for an otherwise inadequate or unhealthy diet.

Find the Cause of Low Energy Levels

While eating a healthy, balanced diet that includes vitamins for energy goes a long way towards boosting energy levels, exercise, drinking enough water, and getting enough sleep can also impact your energy level throughout the day. Also, you may have a medical condition that is causing your low energy levels. Consult with a physician about your low energy levels before starting any new diet or exercise program to rule out any underlying medical conditions.

Sources:

Mateljan, George. The World’s Healthiest Foods Essential Guide for the Healthiest Way of Eating. Seattle: George Mateljan Foundation, 2007.

National Institutes of Health, Office of Dietary Supplements. (26 May 2010). “Dietary Supplement Fact Sheet: B12.” Accessed January 25, 2011 from Ods.od.nih.gov.