ANSWER
Energy is associated with the feelings of well-being, stamina and vitality that allow us to undertake daily physical or intellectual activities and social relationships. In opposition, fatigue is often described as a sense of energy depletion, which often resulted in decrease of cognitive performance (Tardy et al., 2020).
Here are some scientific evidences that adequate intake of vitamins and minerals will help you feel more energized and motivated to achieve your health goals.
Vitamins/Minerals |
Descriptions |
Vitamin B1 (Thiamine) |
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Vitamin B2 (Riboflavin) |
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Vitamin B3 (Niacin) |
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Vitamin B5 (Pantothenic acid) |
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Vitamin B6 (Pyridoxine) |
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Vitamin B8 (Biotin) |
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Vitamin B9 (Folic Acid) |
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Vitamin B12 (Cyanocobalamin) |
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Vitamin C |
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Iron |
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Magnesium |
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Zinc |
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References
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Amani, R., Tahmasebi, K., Nematpour, S., Nazari, Z., Ahmadi, K., & Mostafavi, S. (2019). Association of cognitive function with nutritional zinc status in adolescent female students. Nutrition, 21(2), 86-93.
Choi, S., Baek, S., & Choi, S. (2013). The effects of endurance training and thiamine supplementation on anti-fatigue during exercise. Journal Of Exercise Nutrition And Biochemistry, 17(4), 189-198. https://doi.org/10.5717/jenb.2013.17.4.189
Costantini, A., Pala, M., Compagnoni, L., & Colangeli, M. (2013). High-dose thiamine as initial treatment for Parkinson’s disease. Case Reports, 2013(aug28 1), bcr2013009289. https://doi.org/10.1136/bcr-2013-009289
Gasperi, V., Sibilano, M., Savini, I., & Catani, M. (2019). Niacin in the Central Nervous System: An Update of Biological Aspects and Clinical Applications. International Journal Of Molecular Sciences, 20(4), 974. https://doi.org/10.3390/ijms20040974
Harris, J., Jolivet, R., & Attwell, D. (2012). Synaptic Energy Use and Supply. Neuron, 75(5), 762-777. https://doi.org/10.1016/j.neuron.2012.08.019
Harrison, F. (2012). A Critical Review of Vitamin C for the Prevention of Age-Related Cognitive Decline and Alzheimer’s Disease. Journal Of Alzheimer’s Disease, 29(4), 711-726. https://doi.org/10.3233/jad-2012-111853
Hoffman, M., Valentino, T., Stuempfle, K., & Hassid, B. (2017). A Placebo-Controlled Trial of Riboflavin for Enhancement of Ultramarathon Recovery. Sports Medicine – Open, 3(1). https://doi.org/10.1186/s40798-017-0081-4
Hughes, C., Ward, M., Tracey, F., Hoey, L., Molloy, A., Pentieva, K., & McNulty, H. (2017). B-Vitamin Intake and Biomarker Status in Relation to Cognitive Decline in Healthy Older Adults in a 4-Year Follow-Up Study. Nutrients, 9(1), 53. https://doi.org/10.3390/nu9010053
Hunt, A., Harrington, D., & Robinson, S. (2014). Vitamin B12 deficiency. BMJ, 349, g5226-g5226. https://doi.org/10.1136/bmj.g5226
Krayenbuehl, P., Battegay, E., Breymann, C., Furrer, J., & Schulthess, G. (2011). Intravenous iron for the treatment of fatigue in nonanemic, premenopausal women with low serum ferritin concentration. Blood, 118(12), 3222-3227. https://doi.org/10.1182/blood-2011-04-346304
Larson, L., Phiri, K., & Pasricha, S. (2017). Iron and Cognitive Development: What Is the Evidence?. Annals Of Nutrition And Metabolism, 71(3), 25-38. https://doi.org/10.1159/000480742
Lương, K., & Nguyễn, L. (2013). The Beneficial Role of Thiamine in Parkinson Disease. CNS Neuroscience & Therapeutics, 19(7), 461-468. https://doi.org/10.1111/cns.12078
Lynch, S., Pfeiffer, C., Georgieff, M., Brittenham, G., Fairweather-Tait, S., & Hurrell, R. et al. (2018). Biomarkers of Nutrition for Development (BOND)—Iron Review. The Journal Of Nutrition, 148(suppl_1), 1001S-1067S. https://doi.org/10.1093/jn/nxx036
Ma, F., Li, Q., Zhou, X., Zhao, J., Song, A., & Li, W. et al. (2017). Effects of folic acid supplementation on cognitive function and Aβ-related biomarkers in mild cognitive impairment: a randomized controlled trial. European Journal Of Nutrition, 58(1), 345-356. https://doi.org/10.1007/s00394-017-1598-5
Martel, J. L., Kerndt, C. C., Franklin, D. S. (2020). Vitamin B1 (Thiamine). In: StatPearls. Treasure Island (FL): StatPearls Publishing. https://www.ncbi.nlm.nih.gov/books/NBK482360/?report=classic
O’Leary, F., & Samman, S. (2010). Vitamin B12 in Health and Disease. Nutrients, 2(3), 299-316. https://doi.org/10.3390/nu2030299
Outhoff, K. (2018). Magnesium: effects on physical and mental performance. South African Family Practice, 60(4), 32-34.
Patassini, S., Begley, P., Xu, J., Church, S., Kureishy, N., & Reid, S. et al. (2019). Cerebral Vitamin B5 (D-Pantothenic Acid) Deficiency as a Potential Cause of Metabolic Perturbation and Neurodegeneration in Huntington’s Disease. Metabolites, 9(6), 113. https://doi.org/10.3390/metabo9060113
Ribeiro, S., Braga, C., Peria, F., Martinez, E., Rocha, J., & Cunha, S. (2017). Effects of zinc supplementation on fatigue and quality of life in patients with colorectal cancer. Einstein (São Paulo), 15(1), 24-28. https://doi.org/10.1590/s1679-45082017ao3830
Riordan, H., Mikirova, N., Taylor, P., Feldkamp, C., & Casciari, J. (2012). The Effects of a Primary Nutritional Deficiency (Vitamin B study). Food And Nutrition Sciences, 03(09), 1238-1244. https://doi.org/10.4236/fns.2012.39163
Sedel, F., Papeix, C., Bellanger, A., Touitou, V., Lebrun-Frenay, C., & Galanaud, D. et al. (2015). High doses of biotin in chronic progressive multiple sclerosis: A pilot study. Multiple Sclerosis And Related Disorders, 4(2), 159-169. https://doi.org/10.1016/j.msard.2015.01.005
Stover, P., & Field, M. (2015). Vitamin B-6. Advances In Nutrition, 6(1), 132-133. https://doi.org/10.3945/an.113.005207
Suh, S., Bae, W., Ahn, H., Choi, S., Jung, G., & Yeom, C. (2012). Intravenous Vitamin C administration reduces fatigue in office workers: a double-blind randomized controlled trial. Nutrition Journal, 11(1). https://doi.org/10.1186/1475-2891-11-7
Suwannasom, N., Kao, I., Pruß, A., Georgieva, R., & Bäumler, H. (2020). Riboflavin: The Health Benefits of a Forgotten Natural Vitamin. International Journal Of Molecular Sciences, 21(3), 950. https://doi.org/10.3390/ijms21030950
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Tao, L., Liu, K., Chen, S., Yu, H., An, Y., & Wang, Y. et al. (2019). Dietary Intake of Riboflavin and Unsaturated Fatty Acid Can Improve the Multi-Domain Cognitive Function in Middle-Aged and Elderly Populations: A 2-Year Prospective Cohort Study. Frontiers In Aging Neuroscience, 11. https://doi.org/10.3389/fnagi.2019.00226
Tardy, A., Pouteau, E., Marquez, D., Yilmaz, C., & Scholey, A. (2020). Vitamins and Minerals for Energy, Fatigue and Cognition: A Narrative Review of the Biochemical and Clinical Evidence. Nutrients, 12(1), 228. https://doi.org/10.3390/nu12010228
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