Energy Vitamins for Women

As women, our bodies require a minimum amount of vitamins and other minerals everyday. The proper functioning of our body demands it. If you have planned a balanced diet, you need not worry about the intake of these vitamins. But if not, you can be a victim of serious health issues, which are actually very easy to avoid.

Sometimes, medicines can come in between proper absorption of vitamins; in this case, the intake needs to be increased. Deficiencies of vitamins are usually due to alcoholism, stress, and improper eating habits. Keep all this in mind to avoid health issues. Consume all these vitamins in moderation; don't overeat any particular food for more energy.

There is no such best vitamin for energy, but a couple of them need to be consumed together. Deficiency of any one vitamin can cause problems. Apart from vitamins, you also need to consume certain minerals. More about them below.

Also called Thiamin, this vitamin is necessary for production of cellular energy. It produces energy by converting carbohydrates into energy. Deficiency can cause fatigue, psychosis, weakness, and heart problems. This vitamin is found in fish, grains, and meat.

Also called Riboflavin, the benefits of Vitamin B12 are many; it is very important in the process of metabolism. It converts carbohydrates and fats into energy and also maintains proper flow of blood to the brain. Deficiency of this vitamin causes insomnia, digestive problems, and dizziness. This vitamin is found in almonds, cheese, and grains.

Iron is very important for an energetic body as it produces hemoglobin, a red blood cell protein that helps to carry oxygen to all the tissues in the body. Deficiency of iron causes anemia, which leads to pale skin, improper breathing, and fatigue. One has to be careful with iron as hemochromatosis will also lead to exhaustion. Iron is found in foods like beetroot, dried raisins, dark leafy greens, etc.

Magnesium is very essential in the production of Adenosine 5'-Triphosphate, which is the basic molecule for energy production in the body. Deficiency of magnesium will lead to irritation, insomnia, and irregular heartbeat. Magnesium is found in nuts, vegetables, and beans.

Also called folic acid, Vitamin B9 is responsible for production of red blood cells, which carry energizing oxygen in the entire body. It is one of the most important prenatal vitamins; pregnant women are advised to consume prescribed amounts of this vitamin to avoid birth defects. This vitamin's deficiency will cause breathing trouble, delusions, a sore tongue, fatigue, etc.

B12 helps the body to use iron properly and also produces red blood cells together with folic acid. B12 is important for proper digestion and thus consumption of this vitamin will increase your energy levels. This vitamin's deficiency will show symptoms same as those of folic acid. It is found in fish, egg, and cheese.

Also known as pantothenic acid, this vitamin forms a very important part of the energy production cycle. It helps in producing, releasing, and transporting energy from the foods we eat. It plays a major role in breaking down of carbohydrates and fats, to release energy. Deficiency of this vitamin will cause depression, muscle cramps and improper muscle coordination, numbness, weakness, loss of appetite, and headaches. This water soluble vitamin can be found in foods like grapefruit, mushrooms, sunflower seed flour, etc.

Vitamin C helps in conversion of energy by transporting fat to cellular organelles. Deficiency of this vitamin will cause vague joint and muscle aches, weakness, and in severe cases, bleeding of gums and bleeding under skin. It is found in broccoli, cauliflower, and some fruits high in Vitamin C.