Do you sometimes feel like you’re running on empty? Perhaps you’re not handling stress as well as you normally do? Or you experience occasional brain fog? If the answer is yes to any of these questions, you may not be getting enough B vitamins in your diet.
You can think of the B vitamins as a team of super-athletes working together in your body to help keep you energized and healthy. Also called the B-complex vitamins, these nutritional superstars are involved in hundreds of cellular processes.
Although they are found in a diverse array of foods, they’re water-soluble, which means that they’re not stored in the body and, when consumed in excess, are excreted in the urine. That’s why it’s critical to consume plenty B vitamins every day in your food or in supplement form when needed.
Team Players
Each of the B vitamins plays an essential role in good health. But like in every team sport, each individual’s success relies on the support of its other teammates. The B’s don’t fly solo; rather they join forces, interact, and help each other get absorbed and utilized.
One of the dynamic duos on the B team includes vitamin B12 and folate (B9). They work together to support DNA synthesis and cell replication. They also collaborate to keep your heart healthy by maintaining the optimal metabolism of homocysteine. Another important aspect of their relationship is that folate depends on B12 to be properly used and recycled.
An interesting fact about this vitamin pair is that they come from very different food sources – B12 occurs naturally in animal-based foods like meat, eggs, and milk, while sources of folate are mostly plant-based such as leafy greens and legumes. For this reason, vegetarians or vegans might not get enough B12 in their diet, which can affect the optimal function of folate. That’s why taking a high-quality, vegan B-complex supplement is an excellent way to help meet your needs for both.
Each player on the B team has its own role to play, but many share metabolic functions by helping to break down the carbohydrates, proteins, and fats in our food into energy. Several B vitamins facilitate the formation of red blood cells, while others are needed for the production of DNA and upholding a healthy nervous system. Here is a list of each of the B-complex vitamins and what they do in our bodies.
Essential B Vitamins
- Thiamin (B1)
- Riboflavin (B2)
- Niacin (B3)
- Pantothenic Acid (B5)
- Pyridoxine (B6)
- Biotin (B7)
- Folate or Folic Acid (B9)
- Cobalamin (B12)
Thiamin (B1)
Thiamin is vital for maintaining a healthy brain and nervous system. It plays an important part in the metabolism of carbohydrates into energy and also supports healthy immune, digestive, and heart function.
Good sources of thiamin include:
- Green leafy vegetables
- Red meat
- Whole grains
- Egg yolks
- Legumes
- Seeds & nuts
Thiamin deficiency can occur in people who have a poor diet or are heavy drinkers of alcohol since alcohol interferes with the absorption of the vitamin. Insufficient thiamin is associated with disruptions to normal balance, mobility, and sensation.
Riboflavin (B2)
Riboflavin is important for maintaining the health of our skin and mucous membranes (like the lining of our gut). It’s a key nutrient for keeping the cornea of our eyes healthy, promotes antioxidant recycling in our bodies, and supports a healthy immune system. It also acts as a coenzyme to assist in the breakdown of fats, proteins, and carbohydrates into energy.
Foods that contain riboflavin are:
- Dairy products
- Green leafy vegetables
- Meat
- Eggs
- Nuts
- Wild rice
People who do not consume milk products may be more prone to a lack of riboflavin. Insufficient riboflavin can lead to various skin problems and imbalances in the tissues of the nose and mouth.
Niacin (B3)
Niacin, or vitamin B3, participates in over 200 enzymes, and is the most important B vitamin for making energy from the foods we eat. Niacin is also critical for keeping our nervous and digestive systems humming, supports healthy blood composition, and helps maintain the health of our skin.
All protein-containing foods are rich in niacin, including:
- Meat & fish
- Milk
- Eggs
- Legumes
- Nuts
- Mushrooms
A diet lacking in niacin, more typical among malnourished people and those struggling with alcohol abuse, can have negative impacts on the brain, gut, and skin.
High doses of supplemental niacin in the form of nicotinic acid are commonly prescribed to support healthy lipid levels, but large amounts are associated with skin flushing and other unfavorable symptoms. Supplements providing niacin from niacinamide or nicotinamide riboside are generally better tolerated.
Pantothenic Acid (B5)
Pantothenic acid is particularly important for supporting healthy endocrine function and overall growth. Like other B vitamins, it has an important role in transforming carbohydrates and fats into useable energy and promoting stamina through its role in healthy red blood cell production. Vitamin B5 also supports a healthy mood by facilitating the production of neurotransmitters, including serotonin.
Pantothenic Acid can be found in nearly every food group, which is where it gets its name. Pantothenic comes from the Greek word pantothen, which means “from everywhere.”
Rich sources of pantothenic acid include:
- Meat
- Egg yolk
- Avocados
- Cabbage family vegetables like broccoli & kale
- Whole grains
- Nuts
- Legumes
Since such a wide variety of foods contain pantothenic acid, most people consume adequate amounts.
Pyridoxine (B6)
Pyridoxine, or vitamin B6, assists more than 100 enzymes to perform a wide variety of functions. Essential for a healthy brain and nervous system, pyridoxine supports healthy mood and sleep patterns by helping the body produce serotonin, melatonin, and norepinephrine. It also supports the production of red blood cells, supports healthy immune function, and facilitates the breakdown of homocysteine.
The following foods are good sources of pyridoxine:
- Meat, fish & shellfish
- Legumes like chickpeas
- Green leafy vegetables
- Fruit like bananas, papayas & oranges
- Sunflower seeds
- Brown rice
Pyridoxine is abundant in many foods, so most individuals get plenty from their diets. But insufficient absorption of B6 can be a secondary effect of various health conditions, and is linked to neurological symptoms and sleep disruptions.
Biotin (B7)
Biotin is known as “the beauty vitamin” since it assists in the synthesis of important fatty acids that nourish healthy hair, skin, and nails. It’s also a coenzyme for the conversion of sugars and fats into energy.
Foods rich in biotin include:
- Meat
- Cooked eggs
- Avocados
- Sweet Potato
- Cauliflower
- Strawberries
- Nuts & seeds
A diet lacking in biotin can result in poor skin, hair, and nail health. Most adults consume adequate levels of biotin from food, but people who frequently eat raw eggs in mayonnaise, Caesar dressing, eggnog, or other forms can fail to properly absorb biotin. That’s because a protein in egg whites called avidin can bind to biotin and prevent its absorption. Cooked eggs do not have the same effect, since the avidin gets broken down when heated.
Folate or Folic Acid (B9)
Folate is essential for supporting the healthy development of the fetal nervous system, and therefore is an important vitamin to supplement during pregnancy. Folate also facilitates the formation of red blood cells, promotes healthy circulation, supports healthy cellular repair of the skin and digestive tract, partners with vitamin B12 for DNA synthesis, and helps uphold healthy immune function.
Folate is the natural form of vitamin B9 found in food. Folic acid is the synthetic form of the vitamin found in many dietary supplements and in fortified foods, which is converted to folate in the body. Other forms of the vitamin found in supplements are L-5-MTHF and folinic acid, active forms that are considered more bioavailable to the body.
Good sources of vitamin B9 are:
- Green leafy vegetables
- Fresh fruits
- Legumes
- Seeds
- Sunflower seeds
- Peanuts
Some otherwise healthy individuals can carry a gene variant that affects the normal function of the MTHFR enzyme, which converts folic acid to its biologically active folate form. Undetected, impaired folate metabolism can impair energy, brain function, and skin integrity, so those with the MTHFR mutation should look for supplements containing folate as L-5-MTHF.
Cobalamin (B12)
Vitamin B12 is a nutrient heavyweight that is critically important for maintaining our overall health. It helps produce and maintain the myelin sheaths that surround our nerve cells, and plays a vital role in the development of red blood cells. B12 also nourishes a healthy mood and memory, especially as we get older. In addition, protein, carbohydrates and fats all rely on vitamin B12 for proper cycling throughout the body. Like vitamin B6 and folate, vitamin B12 is essential for optimal heart and vessel health by facilitating the healthy breakdown of homocysteine.
Most animal-based foods are rich in vitamin B12, including:
- Meat
- Fish & shellfish
- Eggs
- Dairy products
Inadequate levels of B12 are associated with increasing age, as the digestive system becomes less efficient at metabolizing and absorbing the vitamin. In fact, some research suggests that up to 30 percent of people over age 50 have impaired ability to absorb adequate vitamin B12 from their food. Vegetarians and vegans are also at risk of having low B12 levels, since this vitamin is exclusively found in animal derived foods.
Getting Enough B Vitamins
Clearly, the B team of vitamins is essential for supporting an astonishing variety functions for wellness. While eating a well-balanced diet is key to ensuring we get enough of these nutrients, it’s not uncommon for many individuals not to meet their needs through diet alone.
Some reasons for this include a high consumption of processed foods, declining levels of nutrients in our soils, and many common health conditions that influence nutrient absorption, among other factors. Age, pregnancy, activity level, genetics, and prescription medications can also influence our individual B vitamin needs.
That’s when a B-team supplement can provide just the boost you need. Our Super B-Complex™ includes food-form sources of all eight B vitamins, plus the three important cofactors choline, inositol, and PABA. Each ingredient is made through fermentation process with organic vegetables and fruits, and activated with probiotics for enhanced bioavailability. Super B-Complex is gentle and can be taken on an empty stomach, providing pure, natural essential vitamins to support your optimal daily nutrition.
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