by Lauren Panoff, MPH, RD, DipACLM
Many things tend to slow down as we get older, and it can feel harder to find as much energy and endurance to do certain things. Everyday nutrition habits are among the most important factors in sustaining energy and supporting overall wellness.
The B vitamins play a direct, science-backed role in how your body produces and uses energy. A strategic approach to your food choices and supplement routine can help you meet your needs.
Anytime you’re climbing a flight of stairs, walking through the grocery store, or thinking through a problem, your body is relying on a continuous supply of fuel for energy. This fuel has to be built from the nutrients and compounds in the foods you eat.
Energy metabolism is a series of chemical processes that your body uses to convert what you’re consuming into ATP (adenosine triphosphate), the primary energy currency in your cells. Carbohydrates are broken down into glucose (sugar molecules), fats into fatty acids, and proteins into amino acids, which go through further steps to become ATP.
In addition to nutrients, energy metabolism processes need coenzymes (helpers), including B vitamins. As we age, the efficiency of mitochondria (the “powerhouses” of cells) naturally declines, meaning your body has to work harder to produce the same amount of energy it once did with ease. Ensuring adequate B vitamin intake becomes even more important.
There are 8 recognized B vitamins. They work together, each playing a role in supporting your body's energy production:
While every B vitamin plays a valuable role, two stand out as particularly powerful allies for older adults managing their energy metabolism and vitality: vitamin B12 and B-Complex.*
B12 is arguably the most critical B vitamin for anyone over 50. It supports the production of red blood cells, maintains the nervous system, and is deeply involved in the cellular energy processes that keep you feeling sharp and strong.*
As we age, the stomach produces less acid and less of a protein called intrinsic factor (IF), both of which are needed to absorb B12 from food. In addition to a balanced diet, a high-quality, highly bioavailable B12 supplement may be a worthwhile addition to an older adult's daily routine.
B-Complex, on the other hand, is the whole team in a single capsule. Rather than targeting one pathway, a B-Complex supplement supports energy metabolism from multiple angles.* This matters because B vitamins work synergistically. For adults who want comprehensive, convenient nutritional support, a daily B-Complex provides a nice foundation.
The Vitamin B-50® Complex is made up of several vitamins that work well together to support nervous system health.* Another option is Vitamin B Complex + Vitamin C Time Release tablets, which provide B vitamins to promote energy metabolism and nervous system function and Vitamin C, which helps fight free radicals in the body while supporting a healthy heart.*
Alternatively, our Vitamin B-Complex and Vitamin B-12 supplement combines B1, B2, B3, and B12, vitamins that are involved in energy metabolism and help maintain the health of nerves and heart health.*
A balanced diet is always the best first line of support for overall wellness, including energy support. Eating a variety of nutrient-dense, colorful foods like fruits, vegetables, nuts, seeds, whole grains, legumes, and other lean proteins is a great way to incorporate plenty of protein, healthy fats, complex carbs, and fiber, along with the vitamins (including B vitamins) and minerals your body needs.
However, sometimes diet isn’t enough, which is where certain supplements might come in handy. Appetite can naturally decrease with age, making it harder to consistently consume the volume and variety of foods needed to meet all nutritional targets, and nutrient absorption can also become less efficient.
Not all supplements are created equally, and it’s important to prioritize the following when choosing B vitamins to support your diet and lifestyle:
It’s always best to consult your healthcare provider before adding a new supplement to your routine, especially if you have existing health conditions or take medications.
Energy doesn’t suddenly disappear with age, but it does require more intentional support. B vitamins from the foods you eat and supplements you choose to take, such as B-Complex and Vitamin B12, can help support your intake of these important nutrients.
Check out our full line of B vitamin supplements for more.
*These statements have not been evaluated by the Food and Drug Administration. These products are not intended to diagnose, treat, cure, or prevent any disease.
