10 Nutrients for energy support and how to get enough in your diet

Overall, nutrition is key to feeling good and energized, but some nutrients are better for energy support than others. Read on to find out how these powerhouse nutrients work and how much you need to help sustain you throughout the day.

Fuel up with essential nutrients for energy support

Most people think of energy as well-being, stamina, and the ability to participate in and sustain daily activities, including physical, social, and mental activities. However, in nutrition, energy often refers to calories or the fuel you provide your body to function. Without energy or fuel, your body may struggle to participate in your daily routine.

Certain nutrients are better for energy support than others. Getting enough of these essential vitamins and minerals ensures your body has the tools to function.

Do you get enough of these key nutrients to support energy levels?

Look to B vitamins, iron, magnesium, and manganese, vital to support energy levels. Deficiencies in these nutrients contribute to low energy and fatigue.

B vitamins

The beloved B vitamins help the body generate energy from the food you eat. Although B vitamins themselves do not provide energy, they are essential for other processes that do. B vitamins are a class of eight essential nutrients for energy support:

• B1 (thiamine)
• B2 (riboflavin)
• B3 (niacin)
• B5 (pantothenic acid)
• B6
• B7 (biotin)
• B12
• Folic acid

Let’s dive into the seven specific B vitamins associated with energy.

Vitamin B1 (thiamine)

Vitamin B1 or thiamine is vital for energy metabolism and cellular growth, development, and function. Best sources include fortified bread and cereals, as well as pork, which naturally contains B1.

How much do I need?

The recommended dietary allowance (RDA) for vitamin B1 appears below.

Age	Male	Female
19+	1.2 mg	1.1 mg

Vitamin B2 (riboflavin)

Vitamin B2 or riboflavin supports energy production; cellular growth, function, and development; and helps break down fats.

Gut bacteria can produce vitamin B2 from foods you consume. However, a plant-based diet encourages more riboflavin production than a diet high in animal products.

Milk, eggs, organ meats, and lean meats are naturally good sources of riboflavin, while fortified grains and cereals are also good options. Almonds are another good plant-based source of riboflavin.

How much do I need?

The RDA for vitamin B2 appears below.

Age	Male	Female
19+	1.3 mg	1.1 mg

Vitamin B3 (niacin)

Vitamin B3, or niacin, is a critical player in energy production in the body. It serves as a precursor to the enzyme nicotinamide adenine dinucleotide (NAD), which is essential for converting food (carbohydrates, fats, and proteins) into energy.

Rich sources of niacin include poultry, beef, fish, nuts, legumes, grains, and enriched breads and cereals.

How much do I need?

The RDA for vitamin B3 is shown below.

Age	Male	Female
19+	16 mg	14 mg

Vitamin B5 (pantothenic acid)

Vitamin B5, or pantothenic acid, supports fat metabolism. It aids in breaking down fats consumed. During a fasting period, like overnight or intermittent fasting, vitamin B5 helps the body convert stored nutrients into energy your organs need.

Foods high in vitamin B5 include beef liver, chicken breast, sunflower seeds, avocado, and organ meats. Breakfast cereals are also fortified with enough vitamin B5 to meet daily needs.

How much do I need?

The RDA for vitamin B5 appears below.

Age	Male and Female
19+	5 mg

Vitamin B6

Vitamin B6 plays multiple roles in providing the body with energy. It helps proteins break down and assists in creating energy from stored nutrients to power the body during fasts.

Fish, organ meats, chickpeas, non-citrus fruits, and starchy vegetables like potatoes are good sources of vitamin B6.

How much do I need?

The RDA for vitamin B6 is shown below.

Age	Male	Female
19 - 50	1.3 mg	1.3 mg
51+	1.7 mg	1.5 mg

Vitamin B7 (biotin)

Vitamin B7, also known as biotin, is critical in carbohydrate, fat, and protein metabolism.

Eggs, fish, meat, seeds, sweet potatoes, and nuts are common sources of vitamin B7.

How much do I need?

The recommended daily intake for vitamin B7 is shown below.

Age	Male and Female
19+	30 mcg

Vitamin B12

Vitamin B12 is commonly associated with energy because of its role in DNA production, nerve function, and red blood cell formation. It is also essential for many reactions in the body.

Most natural food sources of vitamin B12 occur in animal products, while nutritional yeast is the best plant source. Fortified non-dairy milk, orange juice, and breakfast cereals are good choices for B12.

How much do I need?

The RDA for vitamin B12 is shown below.

Age	Male and Female
19+	2.4 mcg

The body’s ability to extract vitamin B12 from food decreases with age. Therefore, older adults may require a supplement to ensure adequate vitamin B12 levels.

Iron

Iron is essential for carrying oxygen throughout the body and avoiding fatigue, which occurs when insufficient oxygen is delivered to muscles, organs, and the brain.

Iron deficiency also contributes to tiredness and can impact physical function and the ability to complete daily activities efficiently.

How much do I need?

The RDA for iron appears below.

Age	Male	Female
19 - 50	8 mg	18 mg
51+	8 mg	8 mg

Magnesium

The most abundant mineral in the body, magnesium is essential for converting carbohydrates into energy. Additionally, magnesium influences how physically tired you feel.

Many plant and animal foods contain magnesium, such as nuts, seeds, whole grains, and leafy green vegetables.

How much do I need?

The RDA for magnesium is shown below.

Age	Male	Female
19 - 30	400 mg	310 mg
30+	420 mg	320 mg

Manganese

Manganese is a mineral that aids macronutrient metabolism.

Good sources include whole grains, nuts, soybeans, clams, oysters, mussels, legumes, and brown rice.

How much do I need?

The RDA for manganese is shown below.

Age	Male	Female
19+	2.3 mg	1.8 mg

The essential nutrients B vitamins, iron, magnesium, and manganese play an important role in energy, yet none provide energy themselves. Instead, they support processes in the body that give you the energy for normal functioning. Consider using foods rich in these nutrients for your meals or snacks to support the energy and productivity you seek each day.

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Nutrients->Other Vitamins & Minerals