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One of the most common complaints I hear from people it that they feel tired and just don't have the energy. Everyone feels tired from time to time but if you find yourself consistently fatigued for no apparent reason then it could mean that you are lacking certain essential vitamins and minerals. Sometimes all we need is a good night of sleep but when that isn't the issue, it's time to reevaluate your vitamin intake.
Related: Take This Vitamin Quiz to Find Out Which Vitamin You Are Missing!
How you feel is also deeply connected to the lifestyle you have. For consistent energy your life should be well balancing with regular exercise, a clean and healthy diet, staying hydrated with water.
Top Vitamins for Boosting Energy Levels
Often when we are craving a energy boost we turn to stimulant, one of the most popular stimulants people use is coffee and energy drinks. However, the energy you get from these types of drinks will be short lived and could even cause you to feel even worse later in the day. If you don't want to become dependent on caffeine or suffer from energy crashes then supplements would be a natural and healthier option. Before we being I would like to remind everyone that you should always consult your doctor before starting any supplement regiment. I always recommend that you eat your vitamins before resorting to supplement.
Nutritionally poor diets often miss certain vitamins and minerals that are necessary for our body to maintain and boost energy levels. Are you missing these key vitamins?
Related: Complete Women's Guide to Vitamins and Minerals
Iron is a mineral that carries oxygen from red bool cells to our tissues and muscles. If you are low in iron your blood is not getting enough oxygen and this can cause you to feel really tired.
Daily Recommended Dose: 18mg
Common symptoms of an iron deficiency include: fatigue, dizziness, moodiness, headaches and paleness, along with other symptoms.
Foods that are good sources of Iron include: kidney beans, lentils, lima beans, navy beans, soybeans, olives, spinach, and sesame seeds.
Vitamin B Complex
Vitamin B complex includes 8 different types of Vitamin B. These work to help you convert your food into energy. They are essential for your growth, development, and vital to other important bodily functions.
Symptoms of B vitamin deficiency include: fatigue, anemia, weakness, memory loss, and digestive problems.
Vitamin B1 Sources: navy beans, sunflower seeds, oats, peas, black beans
Vitamin B2 Sources: almonds, asparagus, beet greens, eggs, soybeans, spinach, and yogurt
Vitamin B3 Sources: Beef, chicken, brown rice, tuna, shrimp, and turkey
Vitamin B5 Sources: Avocados, Chicken, mushrooms, turkey, yogurt, and sweet potatoes
Vitamin B6 Sources: beef, potatoes, chicken, bananas, salmon, spinach, sweet potatoes, tuna, and turkey
Vitamin B7 Sources: Almonds, carrots, eggs, oats, onions, peanuts, salmon, sweet potatoes, walnuts, tomatos
Vitamin B9 Sources: broccoli, asparagus, enriches grain products, lentils, navy beans, papayas, pinto beans, spinach, and strawberries
Vitamin B12 Sources: beef, cod fish, lamb, milk, salmon, shrimp, tuna, and yogurt
We need magnesium because it helps support a healthy immune system and prevents inflammation. One research study showed that women participants with low magnesium levels directly correlated with low energy levels as well as an increased struggle to complete basic physical tasks.
Daily Recommended Dose: 400mg
Sources: raw spinach, pumpkin seeds, almonds, cashews, sesame seeds, beans, avocados, and quinoa.
Potassium is important because it is an electrolyte that regulates your blood pressure, muscle activity, and water retention. it helps your cells produce energy so a deficiency can leave you feeling tired.
Recommended Daily Dose: 3,500mg
Sources: bananas, avocados, lima beans, lentils, potatoes, sweet potatoes, spinach, and soybeans
One benefit of vitamin C is that it helps produce caritine, which helps the body burn fat for energy. Its also essential for boosting the immune system.
Recommended Daily Dose: 2,000mg
Sources: bell peppers, broccoli, cantaloupe, kiwi, citrus fruits, pineapple, strawberries
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