Vitamins that provide energy include vitamin B5, vitamin B12 and folic acid, according to Jillian Michaels. These vitamins help dieters lose weight, and B-complex vitamins metabolize proteins, fats and carbs.
Vitamin B5 is a piece of a coenzyme that processes carbs, cholesterol, fats and protein. Foods that provide this vitamin include avocados, chicken, yogurt, milk, sweet potatoes and raw mushrooms. Dieters should take 5 milligrams of vitamin B5 each day to help them adequately metabolize and lose weight more effectively.
Folic acid is also known as vitamin B9, and it is a water-soluble vitamin that metabolizes RNA, DNA and amino acids, all of which are building blocks of protein. This vitamin also builds muscle. The recommended amount for vitamin B9 is 400 micrograms a day. Foods rich in this vitamin are pasta, spinach, cereal, garbanzo beans and rice.
Vitamin B12 is the only vitamin out of the B-complex family that contains cobalt, which is a metal ion that converts proteins and fats into energy. The daily allowance for this vitamin is 2.4 micrograms a day. Shellfish, poultry and meat are foods heavy in vitamin B12. Vitamin B12 turns carbs into glucose, which translates into more energy for the body and a reduction in fatigue.