The Forager's Journal

Vitamins for energyYou’ve been feeling the mid-afternoon slump deeply lately. Perhaps you can barely keep your eyes open at your desk. Or maybe you are having a hard time just getting out of bed in the morning, even with a good night of rest. You probably want to feel more energetic so you can be more productive or at least not wake yourself up snoring at work. If you’re looking for a more natural way to boost your energy, without excessively relying on caffeine, you might be wondering “What can I take that will give me energy to get through my day?” Let’s talk about how to find a good multivitamin for energy and how to know if you need one or if something else might be going on. Why Am I Tired?There are lots of reasons why someone might be tired, and they’re not always related to nutrition or diet. The underlying causes of fatigue typically fall within two main categories: lifestyle or a medical condition. A few lifestyle choices that may be leading to you feeling tired include: Alcohol or drug use Too much or too little exercise Dehydration Lack of sleep Certain medications Nutritional deficiencies or imbalances Excessive stress Medical conditions that can cause fatigue include: Anemia Autoimmune conditions Diabetes or blood sugar imbalance Heart problems Cancer If you’re feeling overly tired and think there is an underlying cause beyond your lifestyle, it's always best to speak to your healthcare provider for a comprehensive evaluation. If you prefer to start with lifestyle changes to boost your energy, improving the quality of your diet is a great place to start. Adding a high-quality vitamin to your routine can help as well. One thing to understand is that multivitamins do not directly give you energy in the same way caffeine does. Let’s discuss how they can help improve your energy levels. Do Multivitamins Give You Energy? Vitamins and minerals found in multivitamin supplements are not stimulants, therefore, they do not have the immediate effect on your energy like caffeine or energy drinks. Instead, the nutrients found in multivitamins help the body effectively use the energy in food to support daily functions. For example, many of the B vitamins play a role in helping the body use the energy that comes from carbs, fats, and proteins. This is why you see B complex products touted as energy vitamin supplements. If you are not getting enough of the B vitamins from your diet, this may impact your body’s ability to efficiently use the energy from your food. Vitamin and mineral deficiencies can also impact energy. A multivitamin can provide nutrients that help prevent common deficiencies if you’re not getting enough in your diet. If you’re not sure if your diet meets your nutritional needs, ask your healthcare provider or dietitian. Vitamins for Energy If you’re looking for the best multivitamin for energy, here are a few nutrients you want to be sure are included: B VitaminsThe B vitamins are essential for energy production. There are eight vitamins that are classified as B vitamins. Look for all eight in any multivitamin supplement. These include:Vitamin B1 (Thiamine) Vitamin B2 (Riboflavin) Vitamin B3 (Niacin) Vitamin B6 Vitamin B12 Folate Pantothenic acid Biotin All of these vitamins play a direct or indirect role in helping the body use energy from food. Any good multivitamin for energy should include at least 100% of the Recommended Dietary Allowance (RDA) for all of the B vitamins. IronWomen of childbearing age and children have higher iron needs than men or post-menopausal women. Children are particularly vulnerable to iron deficiency, as growing requires a lot of iron. Women may also be vulnerable to a deficiency, particularly if they experience heavy periods or do not get enough iron from their diets. Men and post-menopausal women do not need as much iron. This is why you may see multivitamins formulated for men or women over 50 have minimal or no iron included. If you think your fatigue is caused by an iron deficiency, speak to your healthcare provider before taking additional iron beyond what is found in a typical multivitamin. MagnesiumMagnesium has over 300 functions in the body. One of these functions is to support muscle relaxation. While magnesium won’t directly give you energy, it can help you get a better night’s rest due to its relaxation effect, so you feel more energetic the next day. One thing to note: taking supplemental magnesium in doses beyond what is found in a typical multivitamin may cause digestive discomfort. If you experience digestive troubles, reduce the dose or try a different type of magnesium. Additional Tips to Increase EnergyWhile a multivitamin for energy can be one factor in improving energy levels, a supplement can never override the energy-zapping effects of an unhealthy lifestyle. Start by taking a look at some other habits that could be impacting your energy levels. Here are a few things to consider: Are you drinking enough water, at least 8 glasses per day? Are you starting your day with a balanced breakfast that includes carbohydrates, protein, and fat? Do your meals include a balance of carbohydrates, protein, and fats? Are you skipping breakfast or other meals? Are you eating at least 5 servings of fruits and vegetables per day? Are you eating enough protein-rich foods? Are you overconsuming caffeine? Are you sleeping enough? At least 7-9 hours? Are you exercising enough? Too much? Are you drinking alcohol at night to relax? Are you not managing your stress well? Are you taking on too much and never resting? In conjunction with addressing the lifestyle factors that may be influencing your energy levels, considering a high-quality multivitamin supplement can be beneficial. While multivitamins don't directly provide an instant energy boost, they play a crucial role in supporting the body's energy utilization processes. A multivitamin should complement a healthy lifestyle rather than replace it. If persistent fatigue persists or you suspect an underlying medical condition, an evaluation by a healthcare professional is always a great place to start. By taking a holistic approach and incorporating the right multivitamin along with positive lifestyle changes, you can improve your energy levels so you can power through your afternoon.

Men and women have unique nutritional needs which change with age. While nutritional gaps can be common among both genders, research suggests that men may be particularly vulnerable to shortcomings in their diet, placing them at risk for nutritional inadequacies. To support optimal health, men should focus on specific key nutrients during the aging process.  Having a varied diet that includes plenty of whole foods can help men maintain healthy levels of essential nutrients to stay strong and fit as they age. In this article, we will explore the key nutrients to help support men’s health through every season of life.     Vitamin D  Vitamin D is a fat-soluble vitamin that is responsible for maintaining the health of your bones, teeth, and muscles. For men, vitamin D also appears to play an important role in testosterone production. Having enough vitamin D also supports a healthy immune system by helping to regulate your body’s immune response. The Recommended Dietary Allowance (RDA) for vitamin D ranges from 15mg (600 IU) for men ages 19 to 70 and 20mcg (800 IU) for men 71 and older. Some men may require higher levels of vitamin D to meet their needs. It is always best to speak with your healthcare provider about how much vitamin D is right for you  There are several ways you can get vitamin D. Also known as the “sunshine vitamin”, vitamin D is produced by your body when exposed to sunlight. The amount your body is able to produce will depend on many factors, including your geographic location, age, sunscreen use, time spent outside, and skin pigmentation. Therefore, sunlight may not always be the most dependable source of this nutrient.    Vitamin D can also be obtained through dietary sources such as fatty fish, egg yolks, fortified dairy and non-dairy milk products and orange juice. You can also meet your vitamin D needs through dietary supplements if you’re not getting enough through sunlight and food.   Garden of Life Vitamin Code Raw D3 is whole food nutrition that also delivers 23 powdered organically grown fruits and nutrient cofactors to support absorption.    Vitamin B12  Vitamin B12 is an essential nutrient that plays a key role in many aspects of your health. From helping your body produce red blood cells to supporting a healthy mood, having adequate amounts of vitamin B12 can have far-reaching health benefits.†   Vitamin B12 plays a key role in energy production within your body. For men that aren’t getting adequate amounts, taking a vitamin B12 supplement may help support healthy energy levels.† Garden of Life Vitamin Code Raw B12 is a whole food, vegan nutritional supplement that delivers an array of powdered fruits and vegetables along with live probiotics and enzymes.  The average daily recommended amount of vitamin B12 for men is 2.4 micrograms (mcg). However, you may need more if you’re older than 60, have certain intestinal health conditions, or are following a vegetarian or vegan diet.  Vitamin B12 can be found in a wide variety of animal foods, including fish, meat, poultry, eggs, and dairy products, and also in certain fortified breakfast cereals.     Magnesium  Magnesium is an essential mineral that plays a critical role in facilitating the function of over 300 enzymatic reactions within your body. These enzymes are responsible for enabling your day-to-day metabolic functions and for converting the foods you eat into energy. Therefore, it may come as no surprise that having less-than-ideal magnesium levels can lead to fatigue, sleep issues, or stress.  The Recommended Dietary Allowances (RDAs) for magnesium are 400 mg for men under the age of 30 and 420 mg for men over the age of 30. Dietary surveys continually show that most people are not meeting their recommended dietary intakes for magnesium. In fact, research shows that 53% of men ages 19 to 50 and 59% of men over 50 aren’t getting adequate amounts of magnesium in their diet.  Magnesium can be found in a wide variety of food sources, including green leafy vegetables, nuts, seeds, legumes, and whole grains. In addition to adding magnesium-rich foods to your diet, you may consider adding a magnesium supplement to ensure you’re meeting your recommended amounts. Garden of Life’s Dr. Formulated Magnesium Gummies offer stress and sleep support so you can get a better night’s sleep while restoring your body’s optimal magnesium levels.   Vitamin C Vitamin C is a water-soluble vitamin that acts as a powerful antioxidant in your body. Additionally, vitamin C helps your body make collagen, aids in absorbing iron, and supports your immune system. The Recommended Dietary Allowance (RDA) for men is 90mg of vitamin C daily.   Fruits and vegetables remain the best sources of vitamin C. These include citrus fruits, berries, red and green peppers, tomatoes, and broccoli. However, according to the research, only 9% of men are meeting the recommended intake for fruit, and only 7% of men are meeting the recommended intake for vegetables.  Besides increasing your fruit and vegetable intake, you may consider adding a vitamin C supplement into your routine to fill in any nutritional gaps. Vitamin Code Raw Vitamin C is whole food nutrition that provides 500mg of vitamin C along with naturally occurring bioflavonoids, organically grown fruits and vegetables, and nutrient cofactors.     Omega-3 Fatty Acids  The omega-3 fatty acids, DHA and EPA are excellent sources of heart-healthy unsaturated fats. Generally found in fatty fish, nuts, and seeds, omega-3s can help support the health of your heart, brain, eyes, and immune system.†  While DHA and EPA don’t have an official recommended dietary allowance, the American Heart Association recommends eating two or more servings of fatty fish or seafood each week to ensure you’re reaping all the health benefits of omega-3s.  If you’re not eating fatty fish regularly, you may consider adding a high-quality fish oil supplement to your day to secure this key nutrient.    Nutritional Needs Change with Age Your nutritional needs will change as you age. You may be wondering which nutrients to focus on as you enter your 30s, 40s, 50s, and beyond. The following are general guidelines to help you maintain optimal health through the years:     Nutrients to focus on in your 20s and 30s    In your 20s, it’s important to focus on bone health as your body will be continuously building bone density during this decade. Make sure you’re getting plenty of calcium and vitamin D from food sources like dairy or from supplementation. Since magnesium also plays a role in bone health, you’ll want to ensure you’re meeting your recommended amounts. Getting adequate magnesium will also help support muscle functioning and healthy energy levels while working out.   Nutrients to focus on in your 40s and 50s    Both vitamin C and vitamin D are important nutrients that can support a healthy immune system as you age. Additionally, it’s important to ensure you’re eating a wide variety of foods that contain plenty of B vitamins. B vitamins are required for your body to convert food into energy and also to support a healthy nervous system and brain.    Nutrients to focus on in your 60s and beyond    Now is a time to focus on getting plenty of antioxidants to support your health and well-being. Antioxidants like vitamin C, vitamin E, and beta carotene are needed to help minimize the harmful effects that oxidative stress places on the body as you age.  Getting plenty of fruits and vegetables will help boost your antioxidant intake to help support a healthy brain, immune system, and vision.   Additionally, during this stage in life, you may experience reduced vitamin B12 absorption. Therefore, you should consider talking with your healthcare provider about adding a vitamin B12 supplement to your routine.     The Takeaway    Nutrition plays an important role in men's health throughout every season of life, and it is essential to consume a well-balanced diet to ensure optimal health and well-being. Key nutrients for men include vitamin D, vitamin B12, magnesium, vitamin C, and omega-3 fatty acids. It’s also important to recognize that your nutritional needs will change as you age, so you’ll want to focus on specific key nutrients through the years to support your health.  While a balanced diet is the best way to obtain key nutrients, supplementation may be necessary to help fill in any nutritional gaps. It is always best to consult your healthcare provider before starting any new nutritional supplement regimen.