Energy & Sports

How your body gains energy

Every cell in your body needs energy to perform its functions, and this energy is provided in the form of ATP (adenosine triphosphate). ATP is the universal energy carrier of your cells and is produced in the mitochondria, the so-called powerhouses of the cell.

The journey from the plate to cellular energy takes place in several steps: First, carbohydrates, fats, and proteins are broken down into their building blocks (simple sugars, fatty acids, and amino acids). These building blocks are then converted into ATP through various metabolic pathways (glycolysis, the citric acid cycle, and the electron transport chain). Enzymes are involved in each of these steps, and they in turn require vitamins and minerals as so-called cofactors.

Particularly the B vitamins play a central role in this. The following micronutrients contribute to normal energy metabolism:

• Vitamin B1 (thiamine): contributes to normal energy metabolism
• Vitamin B2 (Riboflavin): contributes to normal energy metabolism and to the reduction of tiredness and fatigue
• Niacin (B3): contributes to normal energy metabolism and to the reduction of tiredness
• Pantothenic acid (B5): contributes to normal energy metabolism and normal mental performance
• Vitamin B6: contributes to normal energy metabolism and to the reduction of tiredness and fatigue
• Vitamin B12: contributes to normal energy metabolism and helps reduce tiredness and fatigue
• Magnesium: contributes to normal energy metabolism, normal muscle function, and the reduction of tiredness and fatigue
• Iron: contributes to normal energy metabolism, the normal formation of red blood cells, and normal oxygen transport
• Vitamin C: contributes to normal energy-yielding metabolism and to the reduction of tiredness and fatigue

💡 INFO Your body produces around 40 kg of ATP every day and constantly recycles it. This enormous turnover shows how important a good supply of the right micronutrients is.

If you're lacking energy

Many people are familiar with persistent fatigue. Not really feeling fit throughout the day despite getting enough sleep can have various causes, and too little sleep is not always the reason. A mindful routine takes several factors into account.

A one-sided diet can lead to your body lacking the tools it needs for efficient energy production. Chronic stress increases the consumption of B vitamins and magnesium, while a lack of exercise can paradoxically lead to less energy: if you move too little, you train your energy metabolism less. Sleep quality, not just sleep duration, also affects how refreshed you wake up.

Important: Persistent tiredness, lethargy, or exhaustion can have many causes, ranging from an unbalanced diet and sleep disorders to hormonal issues or other illnesses. If symptoms persist for a longer period, medical evaluation with a blood test is the right step. Food supplements do not replace diagnostic testing or medical treatment.

B Vitamins: The Key to Your Energy Metabolism

B vitamins are the most important group of vitamins involved in energy metabolism. All eight B vitamins help your body obtain energy from food in different ways. They work synergistically together, which is one reason why a vitamin B complex is often more beneficial than taking individual B vitamins on their own.

What the individual B vitamins do in the body

Vitamin B1 (thiamine) is particularly important for the utilization of carbohydrates and contributes to normal energy metabolism. Riboflavin (B2) is a component of the coenzymes FAD and FMN, which play a central role in the mitochondrial respiratory chain. Vitamin B2 contributes to normal energy metabolism and to the reduction of tiredness and fatigue.

Vitamin B6 is involved in over 100 enzymatic reactions, particularly in amino acid metabolism and the formation of neurotransmitters. It contributes to normal psychological function and helps reduce tiredness and fatigue. Niacin and pantothenic acid, as components of the coenzymes NAD, NADP, and coenzyme A, are involved in almost all metabolic reactions.

Vitamin B12 occupies a special position: it is involved in cell division, blood formation, and nervous system function, and contributes to normal energy metabolism as well as reducing tiredness. Since B12 is found almost exclusively in animal-based foods, targeted supplementation is particularly relevant for vegans and vegetarians. The body's ability to absorb it through the intestines also decreases with age.

Folic acid (B9) has a role in cell division and contributes to the reduction of tiredness and fatigue. Biotin (B7) contributes to normal energy-yielding metabolism and normal psychological function.

Because B vitamins are water-soluble and your body stores only limited amounts of them, regular intake is essential. Natural sources of B vitamins include whole grains, legumes, leafy green vegetables, nuts, seeds, eggs, fish, and lean meat. During stressful periods or when needs are increased, supplementation can be beneficial, for example with our Vitamin B Complex Forte or the Active Vitamin B Complex.

VITAMIN B COMPLEX FORTE: high-dose B vitamins in one capsule

All eight essential B vitamins in a high-dose formula — the solid foundation for your mindful routine.

✓ Niacin (40 mg), Pantothenic acid (46 mg), B1 (20 mg), B2 (15 mg), B6 (11 mg)

✓ Folic acid (900 µg), biotin (400 µg), B12 (20 µg)

✓ Vitamins B6 and B12 help reduce tiredness and fatigue

✓ Vitamin B1, B2, B3, B5, B6, B12 contribute to normal energy metabolism

✓ 90 capsules · without unnecessary additives · vegan

✓ Ideal for vegetarians, vegans, and anyone in demanding phases of life

→ Discover Vitamin B Complex Forte now

VITAMIN B COMPLEX ACTIVE — the premium formula

High-dose B vitamins in bioactive forms, supplemented with alpha-lipoic acid, choline, and coenzyme Q10.

✓ All 8 B vitamins in bioactive forms — B12 as methylcobalamin, folic acid as Quatrefolic®

✓ Alpha-lipoic acid (200 mg) — a sulfur-containing compound produced by the body

✓ Choline (85 mg) — Choline contributes to the maintenance of normal liver function and normal lipid metabolism

✓ Coenzyme Q10 (30 mg) — a coenzyme naturally produced by the body that is found in many foods

✓ Ideal for active people with increased needs

→ Discover Vitamin B Complex Active now

💡 INFO B vitamins work synergistically together. A deficiency in a single B vitamin can slow down the entire energy metabolism. Therefore, a vitamin B complex is often the more sensible choice than individual supplements.

→ Read more: The B vitamins – a strong team

Magnesium: Your mineral for energy, muscles, and recovery

Magnesium is one of the most commonly supplemented minerals, and for good reason. This essential mineral is involved in over 300 enzymatic reactions in the body. The approved health claims for magnesium are impressive:

Magnesium contributes to normal energy metabolism, normal muscle function, normal functioning of the nervous system, and the reduction of tiredness and fatigue. It also contributes to normal protein synthesis, normal psychological function, and the maintenance of normal bones and teeth.

In the context of energy, magnesium is particularly interesting: in your cells, ATP is always present as a magnesium-ATP complex. Without sufficient magnesium, your body cannot use ATP efficiently, even if enough of it is produced.

Natural sources of magnesium include whole grain products, nuts (especially cashews and almonds), pumpkin and sunflower seeds, green leafy vegetables, legumes, and bananas. The German Nutrition Society recommends 300 to 400 mg of magnesium daily, a level that many people do not achieve through diet alone, especially during physical activity or periods of stress.

MAGNESIUM COMPLEX 3-IN-1: Three forms of magnesium in one capsule

Innovative 3-way formula with three functional magnesium compounds — tailored to active routines.

✓ Magnesium citrate — quickly available, high bioavailability

✓ Magnesium bisglycinate — chelated magnesium, gentle on the stomach

✓ Magnesium malate — combined with malic acid

✓ Plus Vitamin B6 — contributes to normal energy metabolism

✓ 120 vegan capsules · no unnecessary additives

→ Discover the Magnesium Complex now

Whoever prefers simple, tried-and-tested basic care will find it with our Magnesium Citrate the uncomplicated solution: organic magnesium with good bioavailability.

→ Read more: Magnesium – versatile and helpful

Coenzyme Q10: the body's own substance and cell protection

Coenzyme Q10 (ubiquinone) is a vitamin-like substance produced naturally by the body and found in every cell, especially concentrated in organs with high energy demands such as the heart, liver, and muscles. The body’s own Q10 production naturally begins to decline from the age of 30.

For coenzyme Q10, there are currently no authorized health claims under the HCVO. We therefore present Q10 as a substance produced by the body, without making any efficacy claims. Our Coenzyme Q10 is enriched with vitamin E. Vitamin E helps protect cells from oxidative stress.

→ Discover Coenzyme Q10 now

→ Read more: Coenzyme Q10 – the filling station for our cells

Iron: Oxygen Transport and Energy Metabolism

Iron is an essential trace element and a key building block of hemoglobin, the red blood pigment that transports oxygen to your cells. The approved iron claims:

Iron contributes to normal energy metabolism, the normal formation of red blood cells and hemoglobin, normal oxygen transport in the body, normal cognitive function, and the reduction of tiredness and fatigue.

If the need is increased, for example in women of childbearing age, during pregnancy, with intensive physical activity, or with a plant-based diet, targeted supplementation may be advisable. Our Iron glycinate combined highly bioavailable iron bisglycinate with lactoferrin and acerola extract. Vitamin C from acerola contributes to increased iron absorption.

Important: In cases of persistent fatigue or suspected iron deficiency, a medical diagnosis with a blood test is the right step. A blanket self-diagnosis does not necessarily lead to the right answer. Iron should also only be supplemented if there is an increased need, because too much iron is not harmless.

Plant-based companions for your active routine

Neben micronutrients, plant extracts and medicinal mushrooms also offer a traditional supplement. Important to know: There are currently no approved health claims under the HCVO for the following plants and medicinal mushrooms. We present them as traditionally used natural products.

Cordyceps: a medicinal mushroom from TCM

The cordyceps (caterpillar fungus) has been used in traditional Chinese practice for centuries and is one of Asia’s most time-honored medicinal mushrooms. Our Cordyceps provides a concentrated 5:1 mycelium extract.

Panax Ginseng: the root from Korea

Panax ginseng is one of the best-known traditional natural products in Asian herbal medicine, used in East Asian tradition for centuries. Our Panax Ginseng delivers highly concentrated root extract with standardized ginsenosides.

Shilajit: mineral-rich substance from the Himalayas

Shilajit is a resin-like substance from the Himalayas, rich in fulvic acid, humic acid, and naturally occurring minerals. In the Ayurvedic tradition, Shilajit has been used for centuries. Our premium Shilajit impresses with laboratory-tested purity and controlled Himalayan origin.

Ashwagandha KSM-66®: traditional root from Ayurveda

Ashwagandha (Withania somnifera) is a traditional botanical from Ayurvedic tradition. Our Organic Ashwagandha KSM-66 is a standardized root extract with standardized withanolides.

Amino acids in the men's capsules

Our Men's Capsules contain 2,000 mg of L-citrulline and 1,600 mg of L-arginine per daily dose, supplemented with pine bark extract, zinc, and selenium. Zinc contributes to normal fertility, normal reproduction, and normal testosterone levels in the blood. Selenium contributes to normal sperm formation.

→ Read more: Ashwagandha: what the Ayurvedic winter cherry can really do

→ Read more: The caterpillar fungus – a potent source of bioactive substances

→ Read more: Panax Ginseng – the natural vitality booster

The most important micronutrients for energy and performance at a glance

Energy is not an isolated effect. It is produced in cellular metabolism, and that requires many helpers. Vitamins, minerals, and trace elements work hand in hand in this process. The following nutrients each play their own role.

B vitamins: Virtually the entire B-complex contributes to normal energy metabolism, namely B1 (thiamine), B2 (riboflavin), niacin (B3), pantothenic acid (B5), B6, and B12. Several of these also help reduce tiredness and fatigue: B2, niacin, B6, folic acid (B9), and B12. Pantothenic acid also contributes to normal mental performance, B6 to normal psychological function, and folic acid plays a role in cell division. As a broad foundation, the complex is found in our Vitamin B Complex Forte. If you value bioactive forms, choose the Vitamin B Complex Active.

Vitamin C: performs several functions at once: It contributes to normal energy-yielding metabolism, to the reduction of tiredness and fatigue, and additionally to increased iron absorption, making it a sensible companion to an iron-rich supplement. Highly dosed in our Vitamin C 1000.

Magnesium: combines energy and muscle support: It contributes to normal energy metabolism, normal muscle function, and the reduction of tiredness and fatigue. Our blend combines three bioavailable compounds Magnesium 3-in-1 Complex.

Iron: is the oxygen carrier in the blood. It contributes to normal oxygen transport in the body, normal energy metabolism, and the reduction of tiredness and fatigue. In a gentle, well-tolerated form, it is available as Iron glycinate ready.

Zinc: contributes to normal macronutrient metabolism and to maintaining normal testosterone levels in the blood, making it especially relevant for men. Pure and highly dosed in our Zinc 25.

Selenium: contributes to normal thyroid function; the thyroid plays a central role in metabolism. In addition, selenium helps protect cells from oxidative stress. Directly available as Selenium.

💡 INFO Vitamins and minerals work as a team. Vitamin C contributes to increased iron absorption. B vitamins need magnesium as a cofactor. Vitamin B12 works closely with folic acid.

Nutrition, Exercise, Sleep: The Pillars of Your Performance

Supplementary foods are not a substitute for a balanced diet and a healthy lifestyle; they are a sensible addition. In addition to micronutrients, three other factors significantly influence how capable you feel:

• Balanced diet: complex carbohydrates (oat flakes, whole grains, quinoa) for long-lasting energy, high-quality proteins (legumes, eggs, fish) as building blocks, healthy fats (nuts, avocado, olive oil)
• Regular exercise: just 30 minutes of moderate activity on most days trains your energy metabolism
• High-quality sleep: 7 to 9 hours with regular sleep times and a dark, cool bedroom
• Conscious stress management: chronic stress increases the body's use of B vitamins and magnesium

People on a plant-based diet should also pay particular attention to B12, iron, and zinc. Targeted supplementation may be beneficial here.

→ Read more: Nutrition as Medicine: The Healing Power of Our Daily Food

→ Read more: Sleep is the best medicine

Integrate Vitalplant into your daily routine

The Morning Routine

Start with breakfast and take 1 capsule Vitamin B Complex Forte (or active) as well as 1 capsule Magnesium Citrate. If needed, optionally 1 capsule Iron glycinate on an empty stomach, not together with coffee or tea, because tannins can reduce iron absorption.

Routine for active people and athletes

Before sports, the Magnesium Complex 3-in-1 especially good: Magnesium contributes to normal muscle function. After training, a protein-rich meal plus magnesium for recovery. The Vitamin B Complex can be supplemented daily, optionally with Cordyceps as a traditional medicinal mushroom.

Routine in challenging phases of life

In periods of increased strain, the combination of Magnesium citrate and Ashwagandha as a traditional Ayurvedic herbal substance, form a routine. Magnesium contributes to normal psychological function. B vitamins balance out the increased need caused by stress.

Which Vitalplant product suits your routine?

A guide for your mindful everyday life. For personalized advice, we recommend consulting your doctor or pharmacist — especially if you are taking medication or have existing health conditions.

You want comprehensive B vitamin support as a foundation?

The Vitamin B Complex Forte delivers all 8 B vitamins in a high-dose form.

You’re looking for the premium version with additional components?

The Vitamin B Complex Active with bioactive B-vitamin forms, alpha-lipoic acid, choline, and Q10.

You are physically active and need a variety of magnesium?

The Magnesium Complex 3-in-1 with three forms of magnesium and vitamin B6.

You value a good iron routine?

Iron Glycinate with highly bioavailable iron bisglycinate and natural vitamin C from acerola.

Do you want to incorporate traditional plants into your routine?

Cordyceps, Panax Ginseng, Shilajit or Ashwagandha — four traditional natural products from different cultures.

→ View all energy and sports products

Quality from Vitalplant: What sets us apart

As a family-run manufacturer from Memmingen, we stand for transparent quality standards:

✓ Bioactive B-vitamin forms: methylcobalamin (B12), Quatrefolic® (folic acid) for good bioavailability

✓ Three magnesium compounds: citrate, bisglycinate, and malate in a complex

✓ Premium plant extracts: KSM-66® Ashwagandha, standardized ginsenosides

✓ No unnecessary additives: No magnesium stearate, colorants, or fillers

✓ Laboratory-tested quality: Each batch independently tested for purity and heavy metals

✓ Amber apothecary glass: light-protected, eco-friendly packaging

💡 INFO What you should look for when buying energy supplements: Not all products are the same. Look for bioactive vitamin forms instead of standard synthetic forms, transparent ingredient information, and independent laboratory testing.

Dietary supplements from Vitalplant: Ready for more energy in your daily life?

More energy starts with a conscious supply of nutrients. B vitamins, magnesium, and iron contribute to normal energy-yielding metabolism and to the reduction of tiredness and fatigue. These micronutrients help your body use energy from carbohydrates, fats, and proteins efficiently.

Your benefits at Vitalplant:

✓ High-dose B vitamins in bioactive forms

✓ Three magnesium compounds in a complex

✓ Traditional plant extracts (Cordyceps, ginseng, ashwagandha, shilajit)

✓ No unnecessary additives

✓ Family-run manufactory

Free shipping on orders over €60

→ Discover energy and sports products now

Important note: Food supplements are not a substitute for a balanced diet and a healthy lifestyle. The stated recommended daily intake must not be exceeded. If you experience persistent tiredness, fatigue, or have other health-related questions, please consult a doctor or pharmacist. Iron should only be supplemented if an increased need has been medically confirmed. Information provided in accordance with HCVO (EC) No. 1924/2006 and EU Regulation No. 432/2012. Pregnant or breastfeeding women and people taking medication should seek medical advice before use.