B vitamins are water-soluble vitamins that are commonly purchased by consumers looking to “obtain more energy.”
They are sold in combination as a B complex as well as single-ingredient formulas, but how do you know which is best for you?
Since each B vitamin has a list of specific roles it plays in the body, it is important to ensure adequate amounts are being consumed.
Let’s look at each of these vitamins a tad closer . . .
Vitamin B2 is also involved in the production of energy. It is a cofactor in the synthesis of both adrenal and thyroid hormones, iron metabolism, and red blood cells.1-2 Riboflavin also plays a role in the immune system, as it is used in the production of antibodies.1-2
Niacin plays a role in many metabolic functions of the body. It is involved in carbohydrate and fat metabolism, blood sugar regulation, and the production of sex hormones.1-2 Niacin is often not a problem to obtain in the Standard American Diet.1-2
B5: Pantothenic acid
Vitamin B5 is best known for its ability to improve fatigue and the body’s ability to cope with stress because it is involved in the synthesis of neurotransmitters, hormones, and cholesterol production.1-2
Vitamin B6 is involved in many critical body systems such as the immune system, red blood cell production, and the production of neurotransmitters.1-2 Low vitamin B6 has been associated with impaired immune function and mental health issues related to mood.1-2
Biotin is well-known as the vitamin to consume to maintain healthy hair, skin, and nails.1-2 This is because biotin stimulates keratin production in hair and can increase the rate of follicle growth.1-2 In addition, biotin plays a role in carbohydrate and fat metabolism.1-2
Folate is very important, as it is critical for cell growth, cell division, and DNA synthesis.1-2 For these reasons, it is recommended for pregnant females to minimise birth defects in babies.1-2
Vitamin B12 is necessary in several important body functions. It is vital for DNA production, production of red blood cells, and neurological health.1-2 This vitamin plays a key role in regulating the nervous system, cognitive function, and mood.1-2 B12 is needed to convert folate (vitamin B9) to its active form. A deficiency in this vitamin could cause symptoms of fatigue, weakness, and memory loss.1-2 Since the majority of B12 is obtained from animal products, it is often recommended that vegans routinely have blood levels tested.1-2
DosageAlthough one should be able to obtain adequate amounts of B vitamins from diet alone, some individuals may need increased amounts due to current health status or prescribed medication(s).1-3
The chart below from the National Institute of Health outlines the recommended daily intake for each B vitamin.3
If you are considering supplementation with any B vitamins, please give us a call or send us an email.
Dr Wayne can evaluate your levels and recommend those that would be best suited for you.
Until next time,
Dedicated to Improving Your Wellbeing and Committed To Helping You Achieve Abundant Health and Wealth,
The team at Unique Health and Wellness.
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