B vitamins were first synthesized in the 1930-40's and have become a huge industry since. These vitamins often play second fiddle to better known nutrients like magnesium, vitamin C or omega-3 fatty acids. As a matter of fact, is there truly a need for essential fatty acids or did the Burr experiment prove that a B6 deficiency was actually the cause of deficiency symptoms? In the above research paper, the Burr's showed that B6 reversed the deficiency that the "essential fatty acids" have been given credit for.
The body synthesizes its own fats but only one B vitamin is synthesized and that is B12 with healthy gut bacteria.
Supplemental B12 from food is still needed in the food supply to meet the energy requirements.
These eight essential vitamins are crucial for our overall health and well-being. From energy production to brain function, B vitamins are involved in numerous bodily processes. One of the most important deficiencies of B vitamins I see presents in the central nervous system. We are at an all time high in the distribution of pharmaceuticals related to anxiety and with a little careful planning, calm can be brought with a healthy diet high in B vitamins.
In this blog post, I'll share the importance of B vitamins and highlight some of the best sources to ensure you're getting enough of these vital nutrients.
What Are B Vitamins?
B vitamins encompass a group of eight water-soluble vitamins, each with its unique role in the body:
1. B1 (Thiamine) - Essential for energy metabolism and nerve function.
2. B2 (Riboflavin) - Important for energy production and skin health.
3. B3 (Niacin) - Supports metabolism and helps maintain healthy skin and nerves.
4. B5 (Pantothenic Acid) - Involved in the synthesis of coenzyme A, crucial for fatty acid metabolism.
5. B6 (Pyridoxine) - Vital for amino acid metabolism and the production of neurotransmitters. 6. B7 (Biotin) - Plays a key role in carbohydrate and fat metabolism.
7. B9 (Folate) - Crucial for DNA synthesis and repair, especially important during pregnancy. 8. B12 (Cobalamin) - Necessary for red blood cell formation and neurological function.
Why Are B Vitamins Important?
Energy Production
B vitamins are often referred to as the "energy vitamins" because they play a critical role in converting carbohydrates, fats, and proteins into energy. They help the body efficiently use the energy obtained from food, making them essential for maintaining optimal energy levels throughout the day.
Several B vitamins are linked to brain function. For instance, B6, B9, and B12 are involved in the production of neurotransmitters, which are essential for communication between nerve cells. Adequate levels of these vitamins are associated with improved mood and cognitive function, while deficiencies can lead to memory problems and mood disorders. If you have an anxiety disorder, it's likely you have a B vitamin deficiency.
Heart Health
B vitamins, particularly B6, B9, and B12, are vital for heart health. They help reduce levels of homocysteine, an amino acid linked to an increased risk of cardiovascular diseases. By keeping homocysteine in check, these vitamins can contribute to a healthier heart.
Cell Division and Growth
Folate (B9) is especially important for pregnant women as it aids in cell division and growth. Adequate folate levels can help prevent neural tube defects in developing fetuses. B12 also plays a role in red blood cell formation, which is crucial for delivering oxygen to the body's tissues.
Skin, Hair, and Nail Health
B vitamins contribute to the health of your skin, hair, and nails. Riboflavin, niacin, and biotin are known to promote healthy skin, while biotin is often touted as a supplement for stronger hair and nails.
Sources of B Vitamins
To ensure you're getting enough B vitamins, it’s essential to consume a balanced diet that includes a variety of foods.
Here are some excellent sources for each B vitamin: -
B1 (Thiamine): Whole grains, legumes, avocado, mushrooms, nuts, seeds, and pork. -
B2 (Riboflavin): Dairy products, eggs, legumes, avocado, green leafy vegetables, mushrooms, nuts, brewers & nutritional yeast and whole grains. -
B3 (Niacin): Meat, poultry, fish, mushrooms, avocado, whole grains, bee pollen, brewers & nutritional yeast and legumes. -
B5 (Pantothenic Acid): Chicken, beef, legumes, potatoes, avocado, mushrooms, oats, bee pollen, brewers yeast and tomatoes. -
B6 (Pyridoxine): Fish, beef liver, potatoes, avocado, legumes, bee pollen, brewers & nutritional yeast and bananas, fortified cereals. -
B7 (Biotin): Egg yolks, nuts, seeds, avocado, fish, bee pollen, brewers yeast and sweet potatoes. -
B9 (Folate): Dark leafy greens, legumes, avocado, mushrooms, nuts, bee pollen, brewers & nutritional yeast and fortified cereals -
B12 (Cobalamin): Meat, fish, dairy products - a healthy microbiome can synthesize a small amount of B12-
Fortificiation
The fortification of our cereal grains began in the early 19th century to correct deficiencies that a primarily processed food diet may have been contributing to. We have since discovered that fortification of synthetic nutrients may be causing other unintended issues. This is particularly true with iron of which, is generally a hidden copper deficiency.
B9 (Folic Acid) or in its active methylated form (folate) for example has been found to have a potential cancer promoting effect as outlined in this article.
B6 (Pyridoxine) supplementation and interestingly enough, deficiency has been shown to contribute to neuropathy as outlined in this article.
Fortification can help prevent deficiency symptoms but there are too many other nutrients missing in the foods that must be fortified. When the entire grain is stripped, no nutrition is left in the end product. Minerals for example are necessary for the uptake of all vitamins and fortified foods are lacking in all essential minerals. These are your ultra processed foods and while there is a little room in the diet for these fun foods, the majority of your food supply should come from whole, fresh foods as in the small list above.
Deficiency Symptoms of B Vitamins-
Vitamin B1 (Thiamine)
Fatigue
Irritability
Reduced reflexes
Muscle weakness
Beriberi (wet affecting the cardiovascular system or dry affecting the nervous system)
Vitamin B2 (Riboflavin)
Sore throat
Red or swollen tongue
Cracks at the corners of the mouth
Skin disorders
Eye problems (sensitivity to light)
Vitamin B3 (Niacin)
Pellagra (characterized by dermatitis, diarrhea, and dementia)
Fatigue
Depression
Confusion
Digestive issues
Vitamin B5 (Pantothenic Acid)
Fatigue
Insomnia
Depression
Digestive issues
Burning feet syndrome
Nervousness/anxiety
Vitamin B6 (Pyridoxine)
Anemia
Depression
Confusion
Weakened immune function
Skin disorders
Vitamin B7 (Biotin)
Hair loss
Skin rash (especially around the eyes, nose, and mouth)
Neurological symptoms (depression, lethargy)
Digestive issues
Vitamin B9 (Folate)
Fatigue
Weakness
Pale skin
Mouth sores
Growth problems (in children)
Vitamin B12 (Cobalamin)
Anemia
Fatigue
Neuropathy (tingling and numbness)
Memory loss & other cognitive issues
Balance problems
By incorporating a wide variety of foods into your diet, you can ensure you're getting the necessary amounts of B vitamins to support your overall health. Choosing foods consistent with the list above can help prevent deficiency symptoms. Some B vitamins can be taken in isolation but not for long without noticing symptoms from lack of the cofactors. If you have lab work that shows high homocysteine, you might consider some genetic testing. While this is currently a viable route for some, it has been said that the health of the microbiome and liver directly contribute to methylation issues. For more on methylation, visit this page to determine whether you're a candidate for additional supplementation. As always, begin by healing the gut with easy to digest foods, some bone broth, a liver tonic, bitter herbs and nervous system healing.
Some tips:
Start your day with eggs for better brain power which contain a large amount of B vitamins
Add a tablespoon of bee pollen to yogurt
Add a tablespoon of nutritional yeast to a bowl of soup, cup of broth or sprinkle over a salad. I specifically chose a non-fortified for your shopping convenience.
Pack a lunch with a colorful array of food from the above list in each category by making a chopped salad.*
*Chicken or turkey, a hardboiled egg, 1/2 avocado, lentils, chickpeas, feta, chopped walnuts, sprinkle of nutritional yeast and an olive oil dressing.
Remember, a balanced diet is key to a vibrant and energetic life so the next time you sit down for a meal, think about the B vitamins and the vital roles they play in your body.
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