How Important is Vitamin B
Our day to day lives can contribute to a Vitamin B deficiency due to stress, age, pregnancy, dietary choices, genetics or medications. In any of these circumstances, supplementing with B vitamins may be required. B vitamins are a group of essential nutrients that play many roles within the body.
B vitamins are water-soluble, meaning the body does not store them, so ensuring your diet can supply them daily is essential to maintaining good health. If you are going to incorporate B vitamins, a B- complex vitamin should be considered.
Here are the health tips you may want to consider, along with dosage recommendations and side effects that you may want to look out for.
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 acts as an antioxidant. Foods highest in riboflavin include organ meats, beef and mushrooms.
B3 (niacin): Niacin plays a role in cellular signalling, 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, red and white blood cell formation and proper cell division. It can be found in foods like leafy greens, liver and beans or supplements like 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.
