All About B Vitamins

About B Vitamins

In a perfect world, B vitamins can be obtained through the diet by eating fresh vegetables and fruits, dairy products, meats and grains. Unfortunately, even with a careful balanced diet, most people will not get enough of any particular vitamin as our foods are no longer “fresh from the farm” or “right out of the sea”. Some of us have severely limited our food intake due to diets and allergies. Limiting our food intake will also limit our nutrient levels. Limiting our B vitamin complex will lead to decreased energy and much more. B vitamin supplements can help our vitamin deficiencies. The B complex benefits have been widely studied and it’s time to begin a B complex supplement routine to increase energy levels!

Limiting your intake of B vitamin complex can lead to decreased energy. Click To Tweet

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Do you know what each essential B vitamin is responsible for? Click To Tweet

Though all of the B vitamins are essential, each has different actions;  How many servings of these whole foods are you actually eating on a regular basis?

Vitamin B1 (Thiamin) – helps in cell generation, particularly in stress as it assists in the ability to protect the immune system. Vitamin B1 is also needed to help break down carbohydrates so that the energy can be used.

B1 levels are high in whole grains, peanuts, legumes, spinach, kale, wheat germ and blackstrap molasses

Vitamin B2 (Riboflavin) – has antioxidant activity and is also important for blood cell production. Riboflavin may be broken down by exposure to direct sunlight.

B2 levels are high in almonds, milk and yogurt, wild rice, eggs, soybeans, brussels sprouts and spinach

Vitamin B3 (Niacin) – most commonly used to boost HDL (healthy) cholesterol which in turn reduces LDL (bad) cholesterol. Deficiency is rare but alcohol may deplete Vitamin B3. It may also be beneficial for the skin.

B3 levels are high in yeast, milk, eggs, legumes, red meat and green vegetables

Vitamin B5 (Pantothenic Acid) – responsible for the production of hormones (stress and sex)/ Also promotes healthy skin.

B5 levels are high in avacados, yogurt, eggs, meat and legumes

Vitamin B6 (pyridoxine) – helps regulate amino acid levels, Also plays a big part in neurotransmitters related to sleep patterns

B6 levels are high in chicken and turkey, tuna and salmon, cheese, lentils, brown rice, sunflower seeds and carrots

Vitamin B7 (biotin) – associated with hair, skin and nails. May help to control blood sugar and is important for fetal development

B7 levels are high in liver, yeast, pork, chicken, potatoes, cauliflower, barley, egg yolks and nuts

Vitamin B9 (folic adic / folate) – may help with depression and memory loss. Helps to prevent neurological birth defects

B9 levels are high in dark leafy greens, beets and other root vegetables, beans, asparagus, salmon and bulgur wheat

Vitamin B12 (cobalamin) – works with B9 to help promote iron utilization in blood cell formation to carry oxygen, protein and other nutrients. Deficiency may lead to neurological deficits. Vegetarians are more likely to be deficient.

B12 levels are high in fish, shellfish, dairy, eggs, beef and pork

Are you eating enough of the right foods to get all your B vitamins? Click To Tweet

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ϯ These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease.

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