Dear Nutritionist,
Great article on gas and bloating! I wanted to know can you tell me which vitamins are needed for energy? I have struggled with energy dips for years and suspect deficiencies.
Thank you!
Linda
Dear Linda,
That’s a great question that a lot of people will benefit from! As long as we have adequate macronutrients to be converted into energy we should not experience problems with all the energy we need. But lack of energy is a common complaint today and there are a couple reasons why.
The first is insulin resistance from consuming too many starches, sugars, and carbohydrates for too long. Our bodies are not designed to handle those macros in the quantity we are now consuming. This overburdens our insulin regulation mechanisms and the cells become intolerant to insulin when it signals that sugar needs to be taken in. They essentially tell it to go away. So the body becomes more insistent and produces more insulin to get the sugar into the cells. The cells then can’t ignore insulin. So insulin is being pumped out all the time and that is anabolic. It is a hormone that causes us to gain mass. Fat mass to be specific. And in its presence, the body cannot break down the fat cells for energy. So you get all this energy in the fat cells stored as a backup, but this block to using it. It’s all there and your body can’t access it. So the body screams for more carbs or sugar because it feels it has no energy. This is insulin resistance. Over time it develops into type II diabetes, which is quickly becoming an epidemic in our society.
That is one major reason why we have no energy. Another, as you pointed out, is a deficiency state. The vitamins that are most responsible for energy in the body are the B vitamins, of which there are eight. They are:
B1 (thiamin)
B2 (riboflavin)
B3 (niacin)
B5 (pantothenic acid)
B6 (pyridoxine)
B7 (biotin)
B9 (folate)
B12 (cobalamin)
The absolute best source of the B complex vitamins, hands down, is meat. Beef liver, other organ meat, fish, chicken, and egg yolks are the best sources. Many nutritionists will include fortified soy and dairy on that list, but fortified means they have had the vitamins added into them after production, so they really aren’t a good natural source of these vitamins. Raw dairy is dense in these nutrients but we aren’t able to access it here. Nuts and seeds, beans, and oats contain some B vitamins, but anti-nutrients in them make the vitamins in them less easily absorbed and used by the body. Anyone with digestive issues or inflammation may find it hard to extract their B’s from these foods. Spinach is also high in B vitamins and you might think well spinach is great, there is nothing wrong with leafy greens! But spinach actually contains oxalates that make it inflammatory for many people.
Let’s look at what the B complex vitamins do.
Vitamin B1 (thiamine):
B1 is essential for cell growth and function. Low levels are linked to type II diabetes and it’s often depleted in those with alcoholism and can cause alcohol-induced brain damage. Thiamine is responsible for helping to convert carbohydrates to energy and for healthy liver function, so it only makes sense that it is impacted by overconsumption of carbs and alcohol. It’s also important for healthy hair, skin, eyes, and nails. The recommended daily intake for adults is 1.1-1.2 mg. Under stress or with more exercise we likely need significantly more. Some people do not absorb it well and may need more accordingly. It’s a water-soluble vitamin, so the body eliminates any that is taken in and not needed. Nutritional yeast, seaweed, beans, and beef liver are great sources of this vitamin.
Vitamin B2 (riboflavin):
Vitamin B2 is necessary for energy metabolism and growth and development. It helps us extract energy from proteins. It helps in the production of red blood cells and is important for proper cellular function. Cracking and reddening of the lips and mouth ulcers or chronic sore throat can be related to a deficiency of this vitamin. It can also cause iron-deficiency anemia. It’s been shown to decrease the risk of developing cataracts and to help with PMS symptoms. The recommended daily intake is 1.1-1.3mg for adults.
Vitamin B3 (niacin):
Vitamin B3 is incredibly important in the body. It creates a compound (NAD) that is needed by over 400 enzymes which then conduct many cellular activities, including DNA repair and gene expression. In addition, it has been shown to be useful in reversing alcoholism, schizophrenia, post-surgical psychosis, cholesterol problems, and atherosclerosis. It also plays a role in a nervous system, healthy digestion, and healthy skin and some studies show it can be neuroprotective - helping to protect the brain in Parkinson’s and Alzheimer’s diseases. A deficiency in this vitamin can lead to memory loss, fatigue, depression, psychosis, headache, digestive issues, disorientation, burning easily in the sun and a rash from the sun, and a large, red, swollen tongue. In extreme states, it leads to pellagra and even death. The recommended daily intake for vitamin B3 is 14-16mg for adults. I have used and consulted colleagues who have used upward of 10,000-20,000mg daily safely for the effective treatment of schizophrenia. I have witnessed it used safely in erectile problems of the circulatory nature, as well.
Vitamin B5 (pantothenic acid):
Vitamin B5 is important not just for energy but also for hormone production. It’s also essential for cholesterol production and regulation and the breakdown of fatty acids. It’s been shown to reduce inflammatory marker C-reactive protein that is involved in chronic inflammatory states like atherosclerosis. This, coupled with its role in cholesterol management make it an important supplement for those with vascular disease risk factors. The recommended daily intake of vitamin B5 for adults is 5mg per day.
Vitamin B6 (pyridoxine):
Vitamin B6 is essential for a healthy nervous system and for blood sugar management. Clinically those who need it often have social anxiety, depression, and/or blood sugar problems, often with mood swings. It helps produce the neurotransmitters serotonin and dopamine that help us feel good! When taken with B3 and tryptophan it can really help clients with depression.
A deficiency of vitamin B6 can lead to a lesser-known condition called pyroluria. It manifests as a mental health condition where the person has difficulty handling stress and social situations, with poor mood regulation, and very poor energy metabolism. For more information on this disorder, go here. I have had many clients that suffer from this symptom set and respond very well to targeted supplementation with a complete reversal of symptoms on treatment.
B6 is also important for antibody and hemoglobin production. As such it’s needed in greater amounts in those with food allergies and intolerances.
The recommended daily intake for vitamin B6 for adults is 1.3mcg per day. It is one of the B vitamins that should be monitored by a health professional if taking in higher doses.
Vitamin B7 (biotin):
Vitamin B7 is involved in the breakdown of fatty acids and the management of cholesterol in the body, in conjunction with vitamin B5. It’s often used as a supplement for healthy hair and skin and can help in blood sugar regulation with type I diabetes. It can help lower fasting glucose levels. It can be displaced by consuming raw egg whites, but I have rarely seen a deficiency. The recommended daily intake for vitamin B7 for adults is 30mcg per day.
Vitamin B9 (folate):
Vitamin B9 is essential for cellular division and DNA health. As such, it’s one of the supplements recommended during pregnancy. However, it’s often folic acid found in prenatal supplements, and that’s the synthetic form.
Folic acid has been shown in some studies to help fight Alzheimer’s disease by improving verbal IQ and reducing beta-amyloid plaque, which is involved in brain and memory deterioration. The recommended daily intake of folate for adults is 400mcg per day. The need is increased during pregnancy and lactation. Professional help with this supplement is recommended to get the proper form and dose for optimal benefit.
Vitamin B12 (cobalamin):
Vitamin B12 is unique among the B vitamins in that it can be stored in the liver. That is an indicator of just how important it is! We need it to form red blood cells and for energy metabolism and for a healthy brain and nervous system. Low levels are associated with fatigue and poor brain function, as well as anxiety, depression, and inflammation. It has been shown to lower homocysteine levels and thus protect against heart disease and clot formation.
Many supplements contain the synthetic form of the vitamin: cyanocobalamin. The natural form is called methylcobalamin. Some people can use the synthetic form but some absolutely need the methyl form. Some people can’t tolerate methylcobalamin and in those cases, adenosylcobalamin and hydroxocobalamin can help raise B12 levels better. A professional is needed to help determine which is right for you, especially if you are vegan or vegetarian or don’t eat red meat regularly or if you have fatigue symptoms or heart disease risk.
The recommended daily intake of vitamin B12 for adults is 2.4mcg per day.
It’s important to note that all the B vitamins are depleted at greater than normal rates by increased stress (including lots of exercise). As such, anyone coping with a lot of stress or those on a vegan or vegetarian diet might want to consider consulting a professional to get tested and get guidance supplementing with this vitamin complex.
Thank you, Linda, for writing in.
As always, if readers have their own health questions, I welcome them! Just send me an email. And if you’re looking for more specific health information check out my website at nonienutritionista.com. I provide 1:1 health coaching for the holistic treatment of physical and mental health issues. Have a lovely long weekend!
Namaste!
Nonie Nutritionista
