The Importance of B Vitamins
B vitamins are a group of nutrients that play many important roles in your body.
Many people are deficient in these vitamins, especially if you follow a vegetarian or vegan diet.
Factors like stress, age, pregnancy, dietary choices, medical conditions, genetics, medication and alcohol use increase the body’s demand for B vitamins.
In these circumstances, supplementing with B vitamins may be necessary.
Nutritional supplements that contain all eight B vitamins are referred to as B-complex vitamins.
Here are the health benefits of B-complex vitamins as well as dosage recommendations and potential side effects.
B vitamins are water-soluble, which means your body does not store them. For this reason, your diet must supply them each day.
B vitamins have many important functions and are vital for maintaining good health.
B-complex vitamins usually contain the following:
B1 (thiamine): Thiamine plays an essential role in metabolism by helping convert nutrients into energy. The richest food sources include pork, sunflower seeds and wheat germ
B2 (riboflavin): Riboflavin helps convert food into energy and also acts as an antioxidant. Foods highest in riboflavin include organ meats, beef and mushrooms
B3 (niacin): Niacin plays a role in cellular signaling, metabolism and DNA production and repair. Food sources include chicken, tuna and lentils
B5 (pantothenic acid): Like other B vitamins, pantothenic acid helps your body obtain energy from food and is also involved in hormone and cholesterol production. Liver, fish, yogurt and avocado are all good sources
B6 (pyridoxine): Pyridoxine is involved in amino acid metabolism, red blood cell production and the creation of neurotransmitters. Foods highest in this vitamin include chickpeas, salmon and potatoes
B7 (biotin): Biotin is essential for carbohydrate and fat metabolism and regulates gene expression. Yeast, eggs, salmon, cheese and liver are among the best food sources of biotin
B9 (folate): Folate is needed for cell growth, amino acid metabolism, the formation of red and white blood cells and proper cell division. It can be found in foods like leafy greens, liver and beans or in supplements as folic acid
B12 (cobalamin): Perhaps the most well-known of all the B vitamins, B12 is vital for neurological function, DNA production and red blood cell development. B12 is found naturally in animal sources like meats, eggs, seafood and dairy
B Vitamins can be too stimulatory if taken in high doses and many B Complexes on the market are just that. I usually recommend a low level B Complex called Bio-3BG. It can help with brain function, sleep, balance blood sugars and weight loss. To order call Nutrilink tel 0845 076 0402