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Taking

Supplements
for Energy
Sarah Fahrni
Kaplan University
Professor Davis HW499
July 25, 2014
Sources of Energy
Our bodies preferred source of energy
is glucose, which we obtain from the
carbohydrates sugar, starch and fiber.

No vitamin will provide us directly with
energy.

The body uses these natural substances
to help assist in metabolic processes,
manufacture, and use energy more
efficiently.

Vitamins occur naturally in a variety of
whole food sources, and are also
available in the form of supplements.
Vitamin B
1
(Thiamin)
Works in the digestive system to help
release the energy from foods (Vitamins
for Energy, 2013).
This provides more energy to cells and
prevents excess carbohydrates from
being stored as fat (Vitamins for Energy,
2013).
B vitamins are not stored in the body so
they must be obtained through food or
supplements daily (Mayo Clinic, b, 2013).

Vitamin B
12
(Cobalamin)
B12 is involved in the synthesis of many
different proteins and hormones and also
plays a role in fat and protein metabolism
(National Institutes of Health, a, 2011).

B12 deficiency can result in fatigue,
weakness, confusion, poor memory and
anemia (NIH, a, 2011).

Adults should consume 2.4 mcg daily to
avoid deficiency symptoms (NIH, a, 2011).
Vitamin D
Can increase the rate of energy production
within the mitochondria of cells (Bidwell,
2014).
This gives muscles more energy to use and
decreases feelings of fatigue (Bidwell,
2014).
It is thought that a large percent of the
population could be vitamin D deficient
due to limited sun exposure.
Adults should get 15 mcg of vitamin D per
day. Those who are deficient can consume
25 mcg per day (Mayo Clinic, 2013).
Natural Sources of Vitamins
B
1
can be found in beef, milk, pork, oranges,
eggs, rice and wheat (Mayo Clinic b, 2013).
B
12
sources include chicken, fish, milk,
cheese, bread, orange juice and fortified
cereals (Schlenker & Roth, 2011).
Vitamin D can be obtained from the sun as
well as in yeast, fatty fish like salmon, egg
yolks, and fortified milk, orange juice, and
cereals (Schlenker & Roth, 2011).
Cons of Taking Supplements
The B vitamins are water soluble, meaning
any excess will quickly be flushed from the
body. If your diet is supplying adequate
amounts of B
1
and B
12
, buying supplements
may be an unnecessary expense.

Vitamin D is a fat-soluble vitamin that can
accumulate to toxic levels if supplements
doses are too large or are taken for too
long (National Institutes of Health, b, 2011).

Pros of Using Supplements
Supplements provide a source of vitamins
that are not or cannot be included in a
persons diet.

Useful for those with an autoimmune
disease that effects vitamin absorption.

Monitor your food intake and assess any
health issues or known deficiencies before
deciding if taking a supplement is the right
choice for you.


References
Bidwell, K. (2014). Vitamin d proven to boost energy
from within the cells. Retrieved July 29, 2014, from
http://www.eurekalert.org/pub_releases/2013-04/nu-
vdp040513.php
Clip Art. (2014). Microsoft clip art. Retrieved July 29,
2014, from Microsoft Power Point.
Mayo Clinic, a. (2013). Drugs and supplements:
Vitamin d dosing. Retrieved July 28, 2014, from
http://www.mayoclinic.org/drugs-
supplements/vitamin-d/dosing/hrb-20060400
Mayo Clinic, b. (2013). Drugs and supplements:
Thiamine (vitamin b1). Retrieved July 29, 2014, from
http://www.mayoclinic.org/drugs-
supplements/thiamine/backgrounds/hrb-20060129
References
MedlinePlus. (2014). Phosphorus in the diet.
Retrieved July 28, 2014, from
http://www.nlm.nih.gov/medlineplus/ency/article/0
02424.htm
National Institutes of Health, a. (2011). Vitamin b12
dietary supplement fact sheet. Retrieved July 29,
2014 from
http://ods.od.nih.gov/factsheets/VitaminB12-
HealthProfessional/
National Institutes of Health, b . (2011). Retrieved
July 28, 2014, from
http://ods.od.nih.gov/factsheets/VitaminD-
HealthProfessional/
Schlenker, E., and Roth, E. (2011). Williams essentials
of nutrition and diet therapy, 10
th
ed. St. Louis, MO:
Elsevier.

References
Vitamins for Energy. (2013). The everyday essential
vitamin b1. Retrieved July 29, 2014, from
http://www.vitamins-for-
energy.net/2013/06/27/the-everyday-essential-
vitamin-b1/