Vitamins that give the body

Energy!

Marjorie Sullivan
The importance of Vitamins

Humans require essential vitamins and minerals for daily life:

Vitamins such as B & C help with:

● Physical & Mental Energy

● Cognition & Brain Processes
● Fight Fatigue
● Metabolism
● Muscular function
(Tardy, Pouteau, Marquez, Yilmaz, & Scholey, 2020)
 Vitamin B
What prevents the body from absorbing
B Vitamins:
● Celiac Disease
● HIV
● Crohn’s Disease
● Alcohol Dependency
● Kidney Disease
● Rheumatoid Arthritis
● Ulcerative Colitis
● Inflammatory Bowel Disease
(Olsen, 2019)
Risk factors of B Vitamin deficiency:
● Pregnancy
● Older Adults
● Vegetarians or Vegans
● Specific medical conditions
● Genetics
● Medication or alcohol abuse
B Complex Vitamins can Improve:
● Mood
● Brain function
● Depression
● Energy
Vitamin C Risks of Vitamin C deficiency:

● Current Smokers and exposure to secondhand smoke

● Infants who consume evaporated or boiled milk
● Limited access to healthy foods
● Some chronic diseases

Deficiency Causes:

● Scurvy

Vitamin C in the prevention or treatment of:

● Cancer prevention and treatment

● Cardiovascular disease
● Age related macular degeneration and cataracts
● Treating the common cold

(NIH, 2020)
 B Vitamins provide increased energy to the body through food conversions providing: (Kubala, 2018)

○ Glucose
○ DNA production & repair
○ Hormone and cholesterol production
○ Neurotransmitter creation
○ Gene regulation
○ Proper cell growth

C Vitamins is a considered a powerhouse vitamin that boosts energy by: (Volmer, 2020)

○ Repairing damaged tissue

○ Increasing immune function
○ Reducing fatigue
○ Producing carnitine
○ Burning fat
○ Cortisol production

ENERGY THROUGH VITAMINS!

Vitamin Benefits
Optimal Vitamin Food Sources-

Vitamin Deficiencies:
directly connected with physical fatigue
and lethargy!
American Dietary Guidelines: recommend
meeting vitamin nutrient requirements
through nutrient-dense foods.
(NCCIH, 2018)
Vitamin B: Lean beef, turkey, tuna,
sunflower seeds, spinach, leafy
greens, and eggs (HHP, 2015)
Vitamin C: Citrus fruits, tomatoes,
potatoes, fruit and vegetable juices
(NIH, 2020)
Vitamin Energy Myths to Consider:

Energy Drinks: Boosts energy with caffeine and sugar

(HSPH, 2020) Lacking in regulation
Contain minimal vitamins
Possible negative outcomes

Energy Supplements: Do not replace a healthy diet

(Fetters, 2018) Lacking in FDA regulation
Can interact with medications
May not always provide intended result
Vitamin B
Risks in over consumption
It is unlikely to consume too much B vitamin since they are water soluble however it is possible to overdose causing:

● Excessive thirst
● Skin conditions or flushing
● Blurry vision
● Nausea
● Vomiting
● Increased Urination
● Diarrhea

Even though it is not usual to receive too much B vitamins everyone should always consult a physician before consumption

Long term overdoses can lead to nerve damage and loss of bodily movements.
(Olsen, 2019)
Vitamin C
Risks in over consumption or interactions

There is little toxicity risk in overconsumption of vitamin C however in some it can cause:

● Diarrhea
● Nausea
● Abdominal cramps
● Gastrointestinal disturbances

Due to the potential of Vitamin C interacting negatively with some chemotherapy and radiation
medications cancer patients should consult a physician before consumption

(NIH, 2020)
Recommendations:
Received through food or supplements
Healthcare Professionals:
including 72% of physicians and
89% of nurses recommend daily,
occasional, and seasonal use of dietary
supplements. (Boyon, Dickinson, & Shao, 2009)
Daily Dietary Recommendations: (NIH, 2020)
Vitamin C: Women 75 mg / Men 90 mg
B Vitamin Daily Dietary Recommendations: (Olsen,
2019)
B1 (Thiamine) Women 1.1 mg / Men 1.2 mg
B2 (Riboflavin)Women 1.1 mg / Men 1.3 mg
B3 (Niacin) Women 14 mg / Men 16 mg
B5 (Pantothinic Acid) Women 5 mg / Men 5 mg
B6 (Pyrodixine) Women 1.3 mg / Men1.3 mg
B7 (Biotin) Women 30 mcg / Men 30 mcg
B9 (Folic Acid)Women 400 mcg / Men 400 mcg
B12 (Cobalamin) Women 2.4 mcg / Men 2.4 mcg
References
Boyon, N, Dickinson, A, & Shao, A (2009, July 1) Physicians and nurses use and recommend dietary supplements: report of a survey. Retrieved from
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2714854/

Fetters, A. (2018, April 27). 6 myths about nutritional supplements you must know. Retrieved from
https://health.usnews.com/wellness/food/articles/2018-04-27/6-myths-about-nutritional-supplements-you-must-know

Harvard Health Publishing (2015, May). Should you get your nutrients from food or from supplements? Retrieved from
https://www.health.harvard.edu/staying-healthy/should-you-get-your-nutrients-from-food-or-from-supplements

Harvard School of Public Health (2020, July 30). Energy drinks. Retrieved from https://www.hsph.harvard.edu/nutritionsource/energy-drinks/

Kubala, J (2018, June 7) B-Complex Vitamins: Benefits, Side Effects and Dosage. Retrieved from
https://www.healthline.com/nutrition/vitamin-b-complex#bottom-line

National Center for Complementary and Integrative Health (2018). Vitamins and minerals. Retrieved from https://www.nccih.nih.gov/health/vitamins-and-minerals

National Institutes of Health. (2020). Office of dietary supplements - vitamin c. Retrieved from https://ods.od.nih.gov/factsheets/VitaminC-HealthProfessional/

Olsen, N (2019, March 29). Why Is Vitamin B Complex Important, and Where Do I Get It? Retrieved from
https://www.healthline.com/health/food-nutrition/vitamin-b-complex

Tardy, A., Pouteau, E., Marquez, D., Yilmaz, C., & Scholey, A. (2020, January 16). Vitamins and minerals for Energy, fatigue and Cognition: A NARRATIVE review
of the biochemical and clinical evidence. Retrieved from https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7019700/

Volmer, M. (2020, October 13). How vitamin c reduces fatigue. Retrieved March 21, 2021, from https://fatiguetoflourish.com/vitamin-c-reduces-fatigue/