Your Body's Biggest Energy Booster

For killer drive and serious workout results, B vitamins are critical. So, are you getting enough? Learn how to power up.

- Alyssa Sparacino

The more active you are, the more B vitamins you need. “These nutrients are extremely important for energy metabolism,” says Melinda M. Manore, Ph.D., R.D.N., a professor of nutrition at Oregon State University. They’re crucial for breaking down food into fuel, transporting oxygen throughout your body, and increasing your red-blood-cell production to keep your muscles functioning properly.

But the funny thing about B’s is that they’re debilitated by healthy habits—if you work out and limit certain foods, you may be coming up short. For instance, if you cut out meat or dairy or ease up on carbs in the form of grains, three top sources of B vitamins, there’s a good chance you’re not getting enough. Exercising regularly causes you to drain your supply of B’s faster than being sedentary as well. What’s more, marginally low levels of certain B’s have been shown to negatively affect athletic performance.

Fortunately, all it takes is a few simple eating upgrades to turn things around. This checklist spells out exactly what you need and why.

B2 (Riboflavin)