B vitamins are one of the supplements that are suitable for many cases of exhaustion, stress and lack of energy.
On this post, I will explain the main functions of the B vitamins and how you can combine them into your diet.
WHAT ARE THE HEALTH BENEFITS OF B VITAMINS?
B vitamins are a group of water-soluble vitamins that work together in the body with many functions like help to maintain healthy nerves system, skin, eyes, liver, mouth, digestive system and brain functions.
B vitamins act as coenzymes (help enzymes to react chemically with other substances)
they are involved in energy production and may be useful for easing depression or anxiety.
IN WHICH FOODS THE B VITAMINS CAN BE FOUND?
Most people get enough B vitamins by eating a varied and balanced diet.
Nutritional yeast and whole grains are rich in these vitamins.
They are also found naturally in fish, poultry, meat, eggs, dairy, leafy greens, vegetables, beans, peas and mushrooms.
If you consume a high amount of processed foods that are rich in sugars and refined carbs, alcohol and caffeine, the body will use more its own B vitamins.
WHAT ARE THE SYMPTOMS OF DEFICIENCY?
When B vitamins are deficient, it can cause several symptoms
like tiredness, anaemia, loss of appetite, depression, abdominal pain, muscle cramps, hair loss, and eczema.
B VITAMINS DIFFERENT TYPES:
A coenzyme used by the body to metabolise carbs for energy and to maintain proper heart and nerve function.
Vitamin B2, Riboflavin
Vitamin B2 is involved in vital metabolic processes in the body and is necessary for energy production, and healthy cell function and growth.
Essential to keep the skin, eyes and the nervous system healthy.
Vitamin B3, Niacin
Niacin has a wide range of uses in the body.
It helps the digestive system, skin, blood circulation and nervous system.
Vitamin B5, Pantothenic Acid
Known as the anti-stress vitamin, required by all the cells of the body.
Support production of adrenal hormones and formations of antibodies.
Alleviates conditions like asthma, hair loss, allergies, stress and anxiety, respiratory disorders, and heart problems.
Vitamin B6, Pyridoxine
Helps the body to maintain a healthy nervous system, contributes the regulation of hormonal activity, promotes red blood cell formation, supports the production of hydrochloric acid, balance blood sugar levels, mood boost and also to creates antibodies.
Vitamin B9, Folate
Vital for brain health, energy production and formation of red blood cells, a coenzyme in DNA/ RNA synthesis.
An essential nutrient in regulating homocysteine levels (with B6 and B12) and also very important in pregnancy, regulates nerve cells formation.
Vitamin B12, Methylcobalamin
Unlike other B vitamins can be stored in the body for up to 5 years.
Vitamin B12 is found naturally in animal products; hence, it is recommended to who is vegan to take a supplement of B12 vitamin.
It is essential to contact a specialist before starting to take supplements or any type of treatment that includes them.