What Vitamins And Minerals Give You Energy?

What Vitamins And Minerals Give You Energy?

Minerals and vitamins are substances your body needs to function properly throughout the day.

It’s best that you get all the necessary vitamins and minerals from your diet and maintain your energy levels.

But, maintaining a balanced diet is a tough ask these days, so you might have to go for an all-in-one supplement to keep a healthy balance of energy.

In this article, we’ll talk about:

  • What vitamins and minerals give you energy
  • Which foods can you consume to keep your energy levels at an optimum level

Let’s get started.

1. B Vitamins

B vitamins are essential for energy production in your body cells.

These vitamins are mostly present in animal-based and fortified foods, so people that only eat vegan food are at a higher risk of their deficiency.

Some athletes use vitamin B supplements to improve their performance. However, their performance-boosting ability isn’t backed by research.

If you are feeling low on energy, your doctor might tell you it’s because of vitamin B deficiency. So, increasing vitamin B intake will help you keep your energy levels stable.

A variety of foods can boost your body’s vitamin B levels, including:

  • Eggs, milk, and cheese
  • Kidney and liver
  • Chicken and red meat
  • Fish
  • Dark green vegetables (Spinach, for instance)

2. Vitamin A

Vitamin A or beta carotene plays an important role in the production of energy within our body cells. A lack of vitamin A can lead to a variety of psychological and physical symptoms.

This is because our cells need vitamin A to produce an adequate amount of ATP (Adenosine triphosphate). Low ATP production leads to a drop in energy levels.

Moreover, low vitamin A levels in your body can weaken your immune system and vision. This can make you feel lethargic.

Vitamin A foods include:

  • Leafy green vegetables
  • Tomatoes
  • Beef liver
  • Fish oils
  • Eggs
  • Milk

3. Vitamin C

While vitamin C is commonly associated with your immune system’s health, it is an incredibly effective energy booster, too.

Not only that, but vitamin C also helps our body to fight bacteria and viruses effectively.

Vitamin C rich foods include:

  • Brussels sprouts
  • Green peppers
  • Spinach
  • White potatoes
  • Tomatoes
  • Winter squash

4. Vitamin D

Your skin makes vitamin D when the sun’s UV rays are incident on it, which is why it’s called the “Sunshine vitamin”.

Lack of vitamin D is one of the most common causes of low energy levels or weakness. So, you need it in your daily-to-day life to function properly.

Getting enough vitamin D shouldn’t be difficult. The best natural source of vitamin D would be the sun. So, all you’d need to do is spend some time under the natural light.

But, the sun isn’t the only source of vitamin D. You can consume a variety of foods to maintain a healthy vitamin D level in your body. These include:

  • Salmon
  • Cod liver oil
  • White beans
  • Spinach
  • Orange juice (Fortified with D vitamin)

5. Vitamin E

Research suggests vitamin E deficiency causes muscle contractile function. This leads to muscle fatigue during exercise.

Vitamin E essentially works to recover your energy after an exercise session.

Foods rich in vitamin E include:

  • Sunflower and soybean oil
  • Almonds
  • Peanuts
  • Pumpkin
  • Spinach

6. Magnesium

Magnesium is an important mineral that’s necessary for energy production. It plays a vital role in the functioning of your muscles and nerves.

Severe magnesium deficiencies can lead to serious conditions like high blood pressure and diabetes.

The good thing is you just need a few milligrams of magnesium per day. So, even a small quantity of magnesium-rich foods can be enough.

A few of them are:

  • Dark chocolate
  • Nuts
  • Legumes
  • Whole grains
  • Seeds
  • Avocados

7. Iron

You can feel tired, exhausted, and low on energy when your body’s iron levels are low. This is because iron is used to make hemoglobin, a blood protein that carries oxygen to different parts of our body.

Iron deficiency can occur in adults and children, and can even lead to anemia.

Here are some iron-rich foods you can incorporate into your routine:

  • Dried fruits and nuts
  • Iron-fortified bread
  • Oats
  • Legumes
  • Dark leafy vegetables

8. Zinc

Zinc has a few roles in your body that aid energy production. For instance, our body needs zinc to be able to break down the food we eat into little molecules.

Moreover, zinc is important for a healthy immune system and helps with cell growth.

You only need a small amount of zinc. The recommended daily dosage is 8 mg for women and 11 mg for men.

Foods that are rich in zinc include:

  • Oysters
  • Meat
  • Legumes
  • Seeds
  • Nuts
  • Dairy
  • Eggs
  • Whole grains

Zinc is also available in supplement form, but its overdose can interfere with the iron and copper absorption ability of your body.

Essential Multivitamin by Zenkgo

Consuming all the necessary vitamins and minerals through food isn’t easy.

That’s especially because we have so much to do in a day. And, it wouldn’t make sense to pop all the above-mentioned supplements at a time.

The solution is to use an all-in-one supplement that has all the essential vitamins and minerals.

Zenkgo’s essential multivitamin has everything you need to keep your energy levels at an optimum level.

In addition to the essential vitamins and minerals, it has:

Probiotics: Great for energy production.

MCT (Medium-chain triglycerides): These are smaller than long-chain triglycerides and are easier to digest. Therefore, they get absorbed into the bloodstream quickly, providing an instant energy boost.

Green Whole Food: Rich in vitamins and minerals.


This was all about “What vitamins and minerals give you energy”.

Your body needs all the essential vitamins and minerals to function properly. But, it can be difficult to keep track of your intake.

Although you should try to cover your energy needs from food, there is an easier and more effective option, too.

Go with a multivitamin supplement like this one from Zenkgo.

It will keep you energetic throughout the day. All you’d have to do is take the recommended daily serving.

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