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Can Vitamins give me more energy?
By: Dr. Obikoya
Unlike protein, carbohydrates and fats, vitamins do not yield usable energy when
broken down. They assist the enzymes that release energy from carbohydrates,
proteins and fats, but they do not provide energy themselves. Although the
vitamins themselves don't provide energy, many are required for chemical
reactions that do produce energy. In this sense, vitamins can give you energy.
Vitamins are substances the body needs in small amounts to support most body
functions and prevent disease. Vitamins play a role in energy production and
growth; and work with each other and with other nutrients to keep our hearts
pumping, our bones and immune system strong, our digestive system moving and our
skin and hair healthy.
Water-soluble vitamins include members of the B complex (thiamin, riboflavin,
niacin, vitamin B6, folic acid, vitamin B12, pantothenic acid, biotin) and
vitamin C. Most water-soluble vitamins support enzyme systems in the body.
Vitamin B3 and Coenzyme Q10 supplementation can contribute to your health and
overall energy and stamina. The active coenzyme form of Vitamin B6, PLP has the
most importance in human metabolism. It plays a vital role in the function of
approximately 100 enzymes that catalyze essential chemical reactions in the
human body necessary for energy production. 1,2.
For example, PLP functions as a coenzyme for glycogen phosphorylase, an enzyme
that catalyzes the release of glucose stored in the muscle as glycogen.
Much of the PLP in the human body is found in muscle bound to glycogen
phosphorylase. PLP is also a coenzyme for reactions used to generate glucose
from amino acids, a process known as gluconeogenesis, or new glucose formation..
Vitamin B12 is involved in the biochemical reactions in our body that are
important in the production of energy from fats and proteins. Vitamin C is
required for the synthesis of carnitine, a small molecule that is essential for
the transport of fat to cellular organelles called mitochondria, for conversion
to energy.3
Vitamins help convert food into energy which your body needs to stay warm,
active, and healthy. However, well-nourished individuals cannot increase their
physical capacity by simply taking extra vitamins. People who consume an
unbalanced daily diet may suffer from fatigue. In this case, taking vitamin
supplements may help restore energy.
Vitamins have no caloric value, and are not sources of energy. However, vitamins
do help your body use or release energy present in food. Some vitamin
supplements may have a sugar coating, which may represent a calorie or two.
Vitamins and ordinary dietary nutrients play a major role in Chronic Fatigue
Syndrome and Fibromyalgia (CFS/FMS). Other nutrients that affect the body's
production of energy at the cellular level (in the mitochondria) can also be
very helpful in these syndromes. Fatigue in itself suggests low energy
production.
Research studies have shown that mitochondrial dysfunction is often to blame.
The mitochondrion is the powerhouse in our cells.
Fortunately, there are a number of natural treatments available to improve
mitochondrial function. Coenzyme Q10, iron, and copper are critical for electron
transport system (ETS) function, a major part of the energy production cycle.
Do Antioxidants Improve Athletic Performance? They won't improve performance,
but they may reduce the extra free radicals that probably come from the
increased oxygen intake and the burning of blood sugar and fat associated with
exercise, as well as limit exercise-related DNA damage.
A 1995 study published in Mutation Research found that high doses of vitamin E
prevented DNA damage in a group of men who exercised on a treadmill until
exhaustion. If you regularly engage in strenuous exercise, especially in the
sun, consider taking 400 to 800 IU of natural vitamin E (d-alpha tocopherol)
daily.
Bottom line: Our bodies use vitamins every day during the normal biochemical
processes that maintain life. Taken as recommended, vitamins help release energy
from our food, and support growth, healing, and repair. An ongoing shortage of
vitamins will lead to failed health, weakness, susceptibility to disease, and
may ultimately result in death
References
1. Leklem JE. Vitamin B-6. In: Machlin L, ed. Handbook of Vitamins. New York:
Marcel Decker Inc; 1991:341-378.
2. Leklem JE. Vitamin B-6. In: Shils M, Olson JA, Shike M, Ross AC, eds.
Nutrition in Health and Disease. 9th ed. Baltimore: Williams & Wilkins;
1999:413-422.
3. Carr AC, Frei B. Toward a new recommended dietary allowance for vitamin C
based on antioxidant and health effects in humans. Am J Clin Nutr.
1999;69(6):1086-1107.
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