Vitamin B – A quick guide

I am a ‘B’ believer… For several reasons, my doctor recommended a while ago a bottle of Vitamin B complex and it is an essential to me since. They are of vital importance for a whole variety of metabolic processes including protein metabolism. For anyone with a particularly active or stressful lifestyle, supplementation with B complex vitamins provide an essential back-up to ensure adequate levels are ingested.

Vitamin B complex can help contribute to a reduction in tiredness and fatigue, the normal functioning of the nervous system, the normal functioning of the immune system and the maintenance of normal skin and red blood cells.

  paulatooths.com

B1 (Thiamine) => B1 helps the body make healthy new cells. It’s often called an anti-stress vitamin because of its ability to protect the immune system. When carbo-loading (either to prepare for a big race or just because pizza tastes that good), studies say this vitamin is necessary to help break down those simple carbohydrates. This vitamin is available on whole grains, peanuts, beans, spinach, kale, blackstrap molasses and wheat germ

B2 (Riboflavin) => This B vitamin works as an antioxidant to help fight free radicals (particles in the body that damage cells) and may prevent early aging and the development of heart disease. Riboflavin is also important for red blood cell production, which is necessary for transporting oxygen throughout the body. Several studies suggest B2 can help stave off migraines, but more research is needed to be sure. And be careful, while sunlight does the body good, ultraviolet light reduces the riboflavin content in food sources. Milk, for instance, is best purchased in opaque containers in order to keep this vitamin from breaking down. This vitamin can also be get from almonds, wild rice, milk, yogurt, eggs, Brussels sprouts, spinach and soybeans.

B3 (Niacin) => One of the primary uses for niacin is to boost HDL cholesterol (i.e. the good cholesterol). And the higher a person’s HDL, the less bad cholesterol he or she will have in their blood. Vitamin B3 deficiency is very rare in developed countries, though alcoholism has been shown to lower B3 levels in some individuals. Niacin, used topically and ingested, has also been found to treat acne. Good sources of Vitamin B3 are yeast, red meat, milk, eggs, beans and green vegetables

B5 (Pantothenic Acid) => Small amounts of vitamin B5 are found in just about every food group — its name even says so. Pantothenic comes from the Greek word pantothen, meaning “from everywhere.” In addition to breaking down fats and carbs for energy, it’s responsible for the production of sex and stress-related hormones including testosterone. Studies show B5 also promotes healthy skin with the ability to reduce signs of skin aging such as redness and skin spots. You may get it from avocados, yogurt, eggs, meat and legumes

B6 (Pyridoxine) => Along with fellow B vitamins 12 and 9, B6 helps regulate levels of the amino acid homocysteine (associated with heart disease). Pyridoxine is a major player in mood and sleep patterns because it helps the body produce serotonin, melatonin and norepinephrine, a stress hormone. Some studies suggest vitamin B6 can reduce inflammation for people with conditions like rheumatioid arthritis. You may get it from chicken, turkey, tuna, salmon, lentils, sunflower seeds, cheese, brown rice and carrots.

B7 (Biotin) => Because of its association with healthy hair, skin and nails, this B vitamin also goes by “the beauty vitamin.” It may help people with diabetes control high blood glucose levels, too. This B vitamin is especially important during pregnancy because it’s vital for normal growth of the baby. You may get it from barley, liver, yeast, pork, chicken, fish, potatoes, cauliflower, egg yolks and nuts.

B9 (Folic Acid) => You may have heard another name for B9 — folic acid — which is the synthetic form used in supplements and fortified foods like cereal and bread. Studies suggest folate may help keep depression at bay and prevent memory loss. This vitamin is also especially important for women who are pregnant since it supports the growth of the baby and prevents neurological birth defects. Are source of B9 vitamin: dark leafy greens, asparagus, beets, salmon, root vegetables, milk, bulgur wheat and beans.

B12 (Cyanocobalamin) => This B vitamin is a total team player. Cobalamin works with vitamin B9 to produce red blood cells and help iron do its job – create the oxygen carrying protein, hemogloblin. Since vitamin B12 is only found in animal products, studies show higher rates of non-meat eaters with a deficiency. For those who are deficient, it may be necessary to supplement the diet with B12. This vitamin can also be found in fish, shellfish, dairy, eggs, beef and pork.

Are so many good Vitamin B complex supplements available today. At the moment I am experimenting a new range and soon I will post here my reviews on these capsules I am taking now.

Hope you enjoyed this post!

See you soon.

Gratitude & Blessings,

Paz