The B vitamins contained in B Complex play many vital roles in our bodies, including the production of energy and formation of blood cells. B Vitamins help our cells burn fats and glucose, producing more energy. They assist in the production and repair of DNA, improve memory, brain function and heart health, strengthen your immune system, assist in breaking down proteins for use, contribute to hormone production, promote improved mood and energy and much more.
B Complex consists of 8 essential B Vitamins. These are:
- Vitamin B1: Thiamine, plays an important role in maintaining a healthy nervous system and improving cardiovascular function. It helps in the conversion of carbohydrates into glucose, which in turn produces energy for carrying out various bodily functions. Vitamin B1 is also required for the breakdown of fats and protein. Sources are: Lentils, legumes, rice, spinach, broccoli, lettuce, eggs and fish.
- Vitamin B2: Riboflavin, aids in thyroid function and can help keep your skin, blood cells and gut lining healthy. It may also help relieve migraines, boost energy, improve the immune system, as well as being effective in treating acne. Sources are: Broccoli, green, fresh fruit and dairy products.
- Vitamin B3: Niacin, aside from helping to balance cholesterol levels and triglycerides, niacin has other benefits for heart health, including the ability to reduce atherosclerosis, which is the dangerous hardening of the arteries that can lead to heart disease. Richest sources are found in white meat such as chicken, tuna and salmon.
- Vitamin B5: Pantothenic acid, with benefits that include the alleviation of conditions like asthma, hair loss, allergies, stress and anxiety, respiratory disorders and heart problems. One other important vitamin B5 benefit is that it helps the body create red blood cells, which carry oxygen throughout the body. Food sources include: Lentils, avocados, yogurt and broccoli.
- Vitamin B6: Pyridoxine, regulates blood sugar and boosts mood. Deficiency in B6 has been linked to changes in mood, anxiety and depression, confusion, muscle pains, low energy/fatigue, worsening of PMS symptoms and worsening symptoms of anemia. Foods source are: fish, beef, mutton, dairies, banana, brown rice, chickpeas, carrots, papaya and more.
- Vitamin B7: Biotin, helps support adrenal function and calms and maintains a healthy nervous system. Present in salmon, red meat, nuts and potatoes.
- Vitamin B9: Folic acid, aids in the prevention of heart disorders, stroke, cancer, and birth defects during pregnancy. It also helps in building muscles, cell enhancement, hemoglobin formation, and even provides relief from mental and emotional disorders. It can lower the risk of stroke for people who have high blood pressure. Found in: Leafy greens, spinach, asparagus, beans, legumes and legumes.
- Vitamin B12: Cobalamin, strengthens muscles, boosts mood and increases overall energy. B12 can help prevent anemia. It supports your metabolism. Almost 15% of Americans have a deficiency of B12, which can lead to weakness, constipation, weight loss, and fatigue. The best source can be found in your greens, milk, cheese, fish and crab.
B Complex Deficiencies
A deficiency in B vitamins can have serious impact on your health. Everything from bowel problems, difficulty concentrating, fatigue, lack of energy, confusion, dementia, depression, high cholesterol, weight gain, cardiovascular issues and much more can be a result of deficiencies in one or more of these vital nutrients. Alcohol consumption can be another factor in further depletion of ones Vitamin B levels. Vegetarians and vegans may also be more likely to run low in B’s. Cheese, milk, yogurt and eggs, as well as almond, coconut and soy milk, are good sources of B vitamins on a vegetarian diet.
Supplementation:
If you are experiencing any of the deficiency symptoms listed above it is recommend the you get your levels checked by your healthcare provider, especially if you are over 30 years of age. Irregardless of testing, it is recommended that you supplement B vitamin intake. Your B supplements should be taken in the morning hours with food. On a correct dosage patients often find a great “natural” energy without jitters and crashes throughout the day.
These supplements are water-soluble and your body can absorb them easily and any excess that isn’t absorbed are removed through your kidneys. Your body is unable to store water-soluble vitamins, so you must take in an adequate amount of them each day. Since food sources of Vitamin Bs are easily depleted by cooking with water or lengthy storage times, we highly recommend use of a B Complex supplement. Our Timeless Vitality B Complex is of the highest quality.
Veronika – Medical Product Specialist