Best Nutrients for Energy and Stamina

If you're chronically tired, you could be running low on the fuel your body needs to keep you running. Whether you need to power your workout or increase your energy level for work, you'll find all the necessary nutrients in a glass of delicious juice.

Where to Find Nutrients for Energy

Here's a look at some of the most important vitamins and nutrients for maintaining high energy and stamina.

  • Vitamin B complex refuels cells with energy that can be depleted by a variety of factors, including stress, insomnia, and overworking. Several medical conditions, including iron-deficiency anemia and hypothyroidism, can also cause tiredness and fatigue. Before assuming your fatigue is because of a lack of vitamin B, see your doctor. A simple blood test can rule out medical reasons.

    • Vitamin B12 is especially crucial for energy and stamina. A lack of vitamin B12, or pernicious anemia, can cause weight loss, lack of muscle control, and yellow-blue color blindness. This deficiency is often triggered by gastrointestinal problems such as bacterial or parasitic infections.

    • Folic acid (vitamin B9) is essential for energy and stamina. A lack of folic acid in the diet may lead to folic acid-deficiency anemia, which can cause insomnia, sleep disorders, and a sore, red tongue.

    • Biotin (vitamin B7) promotes energy production as well as growth and development. Biotin deficiency can result in dermatitis.

    • Niacin (vitamin B3) is required by all cells in the body for energy production and promoting healthy skin, nerves, and proper digestive system functioning.

    • Riboflavin (vitamin B2) is important for growth, nerve function, red blood cell production, healthy skin, and the release of energy from foods.

    • Thiamin (Vitamin B1) is necessary for energy production, especially from carbohydrates. It is also important for normal functioning of the heart, nervous system, and muscles.

  • Iron deficiencies can cause general anemia, with symptoms that may include tiredness, fatigue, headaches, dizziness, inflammation of the lips, a red tongue, and spoon-like indentations in the fingernails. Overdosing on iron can cause constipation and prevent other minerals from being absorbed. Consume between 18–45 milligrams daily. A quick way to determine if you're iron deficient is to pull down your lower eyelid. If the color of the inner rim is pale pink or whitish, you may be anemic. If it's dark pink, you're not anemic.

  • Vitamin C provides energy and boosts the absorption of iron.

  • Pantothenic acid helps the body sidestep stress and promotes energy.

  • Vitamin E is an antioxidant that can help prevent a chemical reaction called oxidation, which results in free radicals that contribute to aging, cancer, and many other diseases. Vitamin E is also essential for the proper functioning of nerves and muscles.

Special Iron Needs for Women

Most women lose around 35 milliliters of blood (about 2 tablespoons) during a four- to six-day menstrual cycle, which isn't enough to lead to fatigue or anemia. But if you start losing more than 80 milliliters, you could be at an increased risk for anemia, especially if you're a vegetarian who rarely or never eats meat, which is an excellent source of iron. If this sounds like you, talk to your physician. He can administer a blood test to determine if and how much you should supplement. In the meantime, eat more iron-rich foods, including nutrient-dense juice comprised of dark, leafy green vegetables.

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