Vitamins and minerals play crucial roles in energy production and metabolism. For instance, B vitamins, including B1, B2, B3, and B6, are essential for converting carbohydrates, proteins, and fats into usable energy. Minerals like iron are vital in transporting oxygen to cells, enhancing energy levels. Additionally, magnesium is involved in over 300 enzymatic reactions that help produce energy. A deficiency in these nutrients can lead to decreased performance and overall fatigue, underscoring their importance in a balanced diet for active individuals.