Learn How B Vitamins Can Put a Pep in Your Step

Most of us are well accustomed to the mid-afternoon energy slump that clocks around every 3pm. It’s that time of the day when our productivity starts to dwindle and we start seeking out pick-me up snacks to provide an energy hit. Whilst this can be partly attributed to our natural biological clock encouraging us to wind down, for many, this dip in energy can frustratingly persist for more than a few hours in the afternoon.

Feeling tired from time to time is a normal part of life. We may feel this way after a long day of work, after an intense gym workout or a sleepless night, and often sleep or a meal can provide relief. However, without proper intervention, some of us may fall into the trap of an endless energy deficit that can cripple our work productivity, lessen our creativity and reduce our motivation and mood. Interestingly, approximately 1.5 million Australians see their doctor about fatigue every year.

So, what is driving this energy shortage? A multitude of factors can eat into or limit our ability to restore our energy, some of which include:

    ·      Excess alcohol consumption

·        Mental and physical stress

·         Poor dietary habits

·        Inadequate physical activity

·         Poor sleep 

Regaining your ‘zest’ starts with improving these foundational areas of your health. To help you on your journey, you may also want to consider adding B vitamins to your remedial regime as they play a key role in energy production.

What are B vitamins?

Unlike other nutrients, B vitamins are unique in that they exist as a family. They often co-exist in foods and work in concert to support numerous key bodily functions. The B vitamin family includes B1, B2, B3, B5, B6, B12, biotin and folate, and can be obtained from a wide range of foods such as meat, poultry, eggs, dairy products whole-grains, dark leafy greens and nutritional yeast. As they are water-soluble, daily replenishment is essential!

Even with a healthy diet and lifestyle there are several factors that may increase your requirements for B vitamins, including high levels of physical activity, chronic stress, regular alcohol consumption, high consumption of processed foods, or diets primarily made up of cooked or plant-based foods. Did you know that boiling can cause major losses in B vitamin content in food? Little tip – try stir-frying or steaming your food instead!

How can B vitamins support your energy?

1.       Aid carbohydrate metabolism

B vitamins support the function of biological catalysts called enzymes, which tightly regulate chemical pathways that help turn the sugar and carbohydrates in the food we eat (like bread, pasta and fruit) into a usable form of energy that powers all cells in our body. It is no wonder then that when our B vitamin intake is strained, we may experience fatigue, poor mental clarity and low exercise tolerance. 

2.       Red-blood cell production

Red blood cells have an important responsibility to carry oxygen around the body. Without oxygen we wouldn’t be able to extract the energy from the food we eat. Red blood cells rely on a sufficient supply of vitamin B6, B12 and folate as they are essential for their development and maturation.

3. Support mental function

B vitamins are involved in the synthesis of neurotransmitters, chemical messengers of our nervous system. They are critical for influencing our emotional wellbeing, which is strongly linked to our sense of physical vitality. How do these brain chemicals influence our energy levels? Our motivational neurotransmitter, dopamine, fires up our nervous system and inspires us to act, either to seek out a reward or flee danger. Dopamine is a precursor to other stimulating neurotransmitters such as noradrenaline and adrenaline, which along with dopamine, are important for keeping us alert, focused and energised.

    

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