Four Vitamins to Increase Your Energy

Converting food into energy (ATP) is not an easy process. Energy is produced in the “energy stations” that are called mitochondria. Mitochondria are very sensitive to the outside of the cell and inside the cells fluctuations. One of them is the presence of certain vitamins that act as cofactors and coenzymes; many of which are vitamins and their derivatives. Due to the deficiency of these vitamins, the energy pipeline fails.  

This, firstly, leads to the fact that energy is not produced, and we have a lack of energy. Secondly, the breakage of the conveyor leads to the formation of a large number of free radicals. And this is a factor in the development of many diseases and accelerates aging.

Four vitamins that are most scarce and most crucial for the energy production and mitochondria functioning.

Thiamin (Vitamin B1)

Thiamine is the most important since it all starts with it. If it is not there, then carbohydrate fuel will not be supplied into the mitochondria, and there can be no further energy produced. Thiamine is essential for obtaining energy from carbohydrates.

Why is thiamine deficiency prevalent? Firstly, its sources are not the most popular. For example, it is abundant in seeds, nuts, legumes, and grains. These foods are in the grey though because of their antinutrient content. Thiamine is also found in red meat and animal organs. But it is very unstable and is destroyed by heat treatment. In addition, some foods, such as tea, coffee, fish, and shellfish, contain thiaminases, enzymes that break down thiamine. Here is a really difficult task – to get enough thiamine! Deficiency of thiamine occurs very often.

What to do: If there is a deficiency, take it as a supplement.

Riboflavin (Vitamin B2)

“Orange vitamin” is to be blamed for coloring multivitamin tablets and urine in a cheerful orange color. Without enough riboflavin, neither carbohydrates, fats, nor proteins can be converted into energy! It is the basis of two coenzymes: FMN and FAD are molecules similar to NAD, they are involved in many processes and are equally important for energy production. Its’ plus is that it is heat-stable and, in addition to meat and animal organs, it can be found, for example, in cottage cheese and cheese. Still, deficiency is very common, especially in vegans.

What to do: If there is a deficiency, take it as a supplement.

Niacin (Vitamin B3)

Niacin is one of the precursors of NAD. In mitochondria in cellular respiration, NAD+ is involved in virtually all reactions that require electron transfer. It is simply irreplaceable. Niacin is not so easy to find for vegetarians. Its’ reliable sources are meat and animal organs. From plant sources, it is quite abundant in peanuts. But regular consumption of peanuts has a number of negative effects. Plus, niacin can be synthesized in the body from the amino acid tryptophan. The same one from which serotonin and melatonin are also synthesized. Although this is not very easy for the body to do that. Tryptophan sources are turkey, bananas, squid, and cheese. Those who do not eat meat are likely to be deficient in B3.

What to do: In this case, you can include it in the form of supplements.

Cobalamin (Vitamin B12)

B12 is a very complex vitamin. It is complex, because a number of conditions are needed for its activation. For example, the normal acidity of stomach acid is needed, as well as the presence of cobalt in the body.

Vitamin B12, cobalamin, is a cobalt-containing molecule that represents one of the most complex small molecules made by nature.

Plus, there are alsonfrequent problems with absorption and deficiency in food. Reliable sources of B12: meat, fish, seafood, eggs, and dairy products. Vegetarian food is practically devoid of it. It’s safe to say that all vegetarians and vegans are deficient in B12. Also, the following categories of people may be deficient in vitamin B12: people with low stomach acid acidity, people taking statins and proton-pump inhibitors (PPIs), people over 60 years old, people infected with Helicobacter pylori, etc.

What to do: Take active B12 supplements. It is worth saying that the needs of mitochondria are not limited to these four vitamins. We will talk about what else is necessary for the work of mitochondria and ways to improve cellular bioenergetics in our future articles.