Vitamins and minerals that will improve your mood and give you energy

Although it would seem that a balanced diet full of fruit and vegetables should meet a person’s vitamin needs, the reality is that many people struggle with deficiencies. The cause is most often chronic stress or exhaustion, but deficiencies also occur in very physically active people who train intensively, several times a week. So what will give you the energy you so desperately need to work, get back to the gym, or even perform your daily duties? Here’s a list of nutrients you need to keep in check at all times!

08 December 2023

Doing sports? Feeling stressed out? Do tests

Before listing the vitamins that have a particularly strong effect on our bodies, it is worth considering how to identify deficiencies. The point is that the effects often manifest themselves when it’s very late, so the deficiencies are significant and therefore difficult to compensate for. Sometimes we are not aware of them for years. At some point, however, you may experience a sudden deterioration in your mood or strange reactions from your body.

What symptoms are common but not always associated with vitamin and mineral deficiencies?

Drowsiness, a feeling of constant fatigue.
Poor sleep quality, trouble falling asleep.
Muscle cramps, pain in the muscles.
Lack of energy in daily life.
Dizziness and headaches.
Ear clogging, tinnitus.
Tingling in the limbs, especially at night.
Eyelid twitching.
Worsening stress and lowered mood, as well as depression.

That’s why it is a good idea to get a blood test done at least once a year and ask your doctor for an expanded profile, including vitamins and minerals.

Check what tests should physically active people do!

Vitamins and minerals affect our mood and energy levels!

Many studies confirm that vitamins and minerals affect our fatigue levels, cognitive function and psyche [1]. Scientists have highlighted a list of ingredients that are specifically linked to performance and energy. These include vitamins B1, B2, B3, B5, B6, B9, B8, B12 and C, as well as the minerals: iron, magnesium, zinc and calcium [2].

Let’s take a closer look at them precisely in terms of improving vitality and energy levels.

1. B vitamins

All B vitamins, with the exception of folic acid, are involved in at least one, and often several, steps in the cell’s energy production process [3]. So this set of vitamins is the foundation of wellbeing and vitality on a daily basis.

Vitamin B1 (thiamine) is essential to support the conversion of carbohydrates into energy. It makes muscles work properly, including the heart.
Vitamin B2 (riboflavin), B3 and B6 affect the release of energy from food.
Vitamin B12 is essential for fat and carbohydrate metabolism and protein synthesis. What is especially important: it also takes part in biochemical processes that occur in the nervous system. This is of great importance during learning, memorisation and concentration. Deficiencies can even lead to micro-damage in the brain area.
Vitamin B6, B9 and B12 are used in oxygen transport, which is essential for working muscles.
Vitamin B5 has a positive effect on brain function. Its deficiency can cause headaches, fatigue and insomnia.
Vitamin B8 deficiencies can result in depression and feelings of fatigue. Biotin is also responsible for proper functioning of the nervous system.

B Vitamins – Why Are They So Important for Athletes? Read!

2. Vitamin C

It is a powerful antioxidant – and therefore protects our cells from damage. It facilitates transport and iron uptake, and is involved in the synthesis of cortisol (the stress hormone) [4]. In addition, it affects the nervous system and the secretion of adrenaline.

According to research, the first symptoms of vitamin C deficiency include fatigue, irritability and muscle aches [5]. In addition, overall wellbeing deteriorates and there may be a feeling of constant weakness. Supplementing with vitamin C, on the other hand, reduces anxiety symptoms, offsets extreme fatigue and improves the overall quality of life. Fortunately, its deficiencies are easily compensated for by reaching for fruit and vegetables abundant in it.

Check out where you can find the most of it!

3. Magnesium

Extremely important for the proper functioning of muscles and the nervous system. It plays a major role in metabolising ingredients from food. It is essential for the storage of energy in the ATP molecule, and is also responsible for its production. No wonder that deficiencies are so strongly associated with feelings of weakness. But that’s not all! Other symptoms can also include muscle pain, severe dizziness, squeaking in the ears and numbness in the limbs. The effect of severe magnesium deficiency in the tissues is the so-called latent tetany. It is treated, among others, with very high doses of magnesium and vitamin supplementation.

Recent studies show that taking magnesium can reduce anxiety and alleviate symptoms of depression, and even minimise the risk of the disease. To boost this effect, it is worth taking magnesium together with vitamin B6. One study found that, compared to placebo, four weeks of supplementation with B vitamins, vitamin C, zinc, calcium and magnesium in 58 healthy adults resulted in significant improvements in their mood [6].

4. Iron

Absolutely essential for transporting and storing oxygen and releasing it during muscle contractions. It is also very important in the synthesis of the ATP molecule (the aforementioned energy carrier), as well as for the formation and function of red blood cells [7].

Iron deficiencies can cause adverse changes in the nervous system. They also lead to anemia, which manifests itself in weakness and fatigue. It is usually diagnosed at a fairly late stage. In one study, a group of 198 women in the 18-53 age group were recommended iron supplementation. The women had previously complained of a strange feeling of fatigue. Thanks to treatment, their condition significantly improved. [8]

5. Zinc

It is part of more than 100 enzymes that are involved in energy metabolism. It positively affects brain function. Studies show that zinc deficiencies are linked to depression in adults and seniors. Very often alcohol abuse is responsible for low zinc levels.

Keep in mind, however, that long-term supplementation with zinc preparations can hinder copper absorption. It is best not to take these ingredients at the same time, but a few hours apart.

6. Calcium

The mineral is particularly important for muscle and nerve excitability. It is responsible for the release of insulin, and along with magnesium is also involved in the production and use of the ATP molecule. It is worth knowing that magnesium is responsible for the proper transport of potassium and calcium across cell membranes. Therefore, it is worth supplementing these minerals together.

Why are vitamins and minerals so important for physically active people?

The feeling of fatigue and lack of energy very quickly translates into a decline in motivation. It is then easier to abandon workouts or perform them inaccurately. Studies also point to a risk of feeling overtrained when exercise is too intense. Then vitamin and mineral deficiencies will make it even more difficult to recover and get back into shape.

What is the conclusion? Here we return to the beginning of the article. It is worth doing tests even if you are not suffering from lack of energy and strength. Remember that your body may let you know too late about deficiencies. Take care of a diet rich in fruit and vegetables first. Any supplementation is best started after consulting a doctor.

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_References:

_{[1] [2] [3] [5] [6] [8] Tardy AL, Pouteau E, Marquez D, Yilmaz C, Scholey A. Vitamins and Minerals for Energy, Fatigue and Cognition: A Narrative Review of the Biochemical and Clinical Evidence. Nutrients. 2020 Jan 16;12(1):228. doi: 10.3390/nu12010228. PMID: 31963141; PMCID: PMC7019700.}

_{[5] [7] The Role of Vitamins and Minerals in Energy Metabolism and Well-Being, The Journal of International Medical Research, https://journals.sagepub.com/doi/pdf/10.1177/147323000703500301, accessed on: 22.11.2023.}