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Best Vitamins for Energy
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Vitamins and Minerals

We need all vitamins and minerals for good health, well being and
energy. However, particular nutrient deficiencies are associated with
reduced energy and chronic tiredness. These include iron, magnesium,
B12 and folic acid.

We need all vitamins and minerals for good health, well being and
energy.

However, particular nutrient deficiencies are associated with reduced
energy and chronic tiredness. These include iron, magnesium, B12 and
folic acid. We will explore each of these nutrients; how they
contribute to tiredness; how to test their levels in the body; and
symptoms of a deficiency.

Iron

Iron is an essential mineral needed for the manufacture of
haemoglobin, the part of red blood cells that carries oxygen and is
needed for energy production. When iron levels are low, red blood
cells can't carry enough oxygen to the body's tissues, causing
fatigue. When haemoglobin levels are low, anaemia occurs.

There are two types of iron: haem iron (from animal sources) and
non-haem iron (from plant sources). The body absorbs haem iron much
more easily than non-haem iron, which is why vegetarians are at
greater risk of iron-deficiency anaemia.

Symptoms of deficiency: fatigue (especially on exertion); pale lower
eyelids, palms, nails, tongue; brittle nails; headaches; constipation;
inflamed tongue.

Testing for deficiency: iron levels are tested easily with blood
samples. Serum iron - tests iron levels in the blood. Ferritin levels
- test how well iron is stored in the body, the best indicator of the
body's iron levels.

Caution: Excess iron absorption (called haemochromatosis) also causes
chronic tiredness so it's important to check your iron levels before
using an iron supplement.

Vitamin B12

Vitamin B12 is needed for manufacture of red blood cells (along with
folic acid). B12 helps the body's use of iron and is also required for
proper digestion, the absorption of foods, the synthesis of protein
and the metabolism of carbohydrates and fats. No wonder it's important
for good energy levels! It is often observed that taking B12
(especially via injections) reduces fatigue, even when a deficiency
isn't found.

B12 deficiencies are common due to declining B12 levels in food,
increased use of antibiotics and digestive problems. This is because
B12 is produced in the digestive tract as well as being absorbed from
food. Those most at risk of a B12 deficiency are vegetarians and
people with digestive disturbances.

Symptoms of deficiency: fatigue, weakness, dizziness, sore tongue,
memory problems, confusion, irritability, depression, moodiness,
paleness.

Testing for deficiency: B12 levels can be measured with a blood test.

Folic Acid

Folic acid is a B vitamin (also called B9 or folate) needed for the
manufacture of red blood cells. Deficiency can lead to a condition
called megaloblastic anaemia.

Fatigue is associated with both a simple folic acid deficiency as well
as megaloblastic anaemia. Because folic acid is easily destroyed
during cooking, it is one of the most common vitamin deficiencies.

Symptoms of deficiency: similar to those of B12, including fatigue,
digestive disturbances, insomnia, memory problems, weakness, shortness
of breath, recurrent miscarriages, mental confusion, paranoid
delusions, sore tongue, anaemia.

Testing for deficiency: folic acid levels can be measured with a blood
test.

Caution: if folic acid is given to someone who is B12 deficient and
B12 isn't given at the same time, the symptoms of a B12 deficiency
(especially neurological symptoms) can be masked. Only take folic acid
if a B12 deficiency has been ruled out.

Magnesium

Magnesium is needed for the production of ATP, which is the main
energy-producing molecule in the body. Therefore, when magnesium is
deficient our cells are less able to produce energy and we can
experience chronic tiredness. It has been found that nearly all people
with chronic fatigue syndrome are magnesium deficient and for about 80
per cent of people given magnesium their energy improves. In fact,
magnesium is the most common nutrient deficiency in all people. Most
of us would benefit from supplementation even if magnesium levels are
unable to be checked.

Symptoms of deficiency: fatigue, irritability, spasms or muscle cramps,
rapid or irregular heartbeat, high blood pressure, insomnia.

Testing for deficiency: magnesium is not generally tested by blood
test. Hair analysis is the most readily available test. Hair mineral
levels are a measure of the minerals bound into the hair shaft over a
period of time and correlate most closely with tissue levels. The hair
analysis test can be performed through specialist laboratories.

Caution: if magnesium supplements worsen your symptoms (especially
cramping, twitching and muscle spasms), calcium is probably the
deficiency, not magnesium.

Please note: The information in this article is not intended to take
the place of a personal relationship with a qualified health
practitioner nor is it intended as medical advice.

By Disabled World - 2006-09-07

Link to Best Vitamins for Energy" -
http://www.disabled-world.com/artman/publish/vitamins-minerals.shtml

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