B Vitamins for Energy

B Vitamins for Energy

There are eight B vitamins in all, including folic acid, thiamin, niacin, and riboflavin, and they’re crucial for cell metabolism, immunity, and energy production. “B vitamins can easily be obtained from eating a healthy diet,” Brill says. However, some people have special needs.

Because vitamin B12 occurs naturally only in animal products, vegans and some vegetarians should take B12 supplements. Getting enough folic acid is critical for all women who may become pregnant (both during the first trimester and even before conception occurs) in order to reduce the risk for neural tube, or spinal cord, defects. Since 1998, many foods such as breads, cereals, and pastas have been fortified with folic acid, which is a step in the right direction. Women contemplating pregnancy, however, should be sure to get 400 micrograms of folic acid daily, typically through a supplement. Research from the University of California at Davis also found that about 6 percent of people age 60 or older in the United States and in the United Kingdom are vitamin B12 deficient, and almost 20 percent are marginally deficient, so seniors may also need supplementation.

The bottom line: Consult with your doctor to see how your levels stack up before self-supplementing.