To B or Not to B: Do You Have a Vitamin B Deficiency?

Despite the production of food readily available and accessible to most of us, many of us are experiencing vitamin B deficiency. Poor eating habits and lifestyle choices can play a big role in our health. How do we mitigate the health risks associated with vitamin B deficiency? Should we be taking a vitamin B complex?  Does eating more foods rich in the B vitamins help? Let’s explore some options.

The Complexity of Vitamin B Complex

The vitamin B complex is a group of water-soluble vitamins (versus fat-soluble) that serve as essential nutrients and catalyzers within our bodily processes.  Each vitamin and its nutrient parts have a distinct role to play in your body and benefit to your health. Let’s explore what each one of them brings to your health, where to find it, and what the signs and symptoms of vitamin B deficiency are.

B1 (Thiamine)

Helps convert food into energy. It is also important in maintaining your cardiovascular health as well as the integrity of your nervous systems. The signs of B1 deficiency are loss of sleep, appetite, weight and memory.

B2 (Riboflavin)

Helps to transform nutrients from food, such as carbohydrates, into energy your body can use.  It is important in maintaining your energy levels and also acts as an antioxidant. Signs you need more: burning eyes, sensitivity to light, soreness of the tongue and wrinkles.

B3 (Niacin)

Helps maintain a healthy digestive and cardiovascular system as well as your metabolism. The right amount also helps regulate and control your cholesterol levels. Signs of this vitamin B deficiency are canker sores, indigestion, fatigue and even depression.

B5 (Pantothenic Acid)

This vitamin is found in each and every cell of the body; for that reason its role is quite wide from transforming food into energy to balancing blood pressure, blood sugar and cholesterol, maintaining a healthy metabolism and heart. Signs of deficiency are fatigue, irritability, burning feet, cramps,

B7 (Biotin)

Biotin is your passport to beautiful and healthy skin, hair, and nails. But B7 is also important for our nerve and cardiovascular systems, as well as our metabolism.  Signs of deficiency include cramps, cognitive impairment, digestive issues and more.

B9 (Folic Acid)

Folic acid has many purposes, one of the most important being red blood cell production and helping prevent birth defects during pregnancy. It is also responsible for heart health and helps fight against the risks associated with heart attacks, stroke, and even cancer.  Signs of deficiency are fatigue, mood swings, anemia, canker sores, and poor immune system leading to being easily sick.

B12 (Cobalamin)

This B vitamin is needed for red blood cells count, heart health and circulation and also nervous system. Signs of deficiency are fatigue, aches and pains, dizziness, memory loss, bleeding gums, heart problems, mood swings and anxiety.

Natural Sources of the Vitamin B Complex

We know what they do and the symptoms associated with vitamin B deficiency but in how can we get more vitamin B nutrient foods into our diet?

  • B1 Found mostly in cereals and whole grains but also leafy greens, meats, beans nuts, fruits and vegetables.
  • B2 Found in dairy products, lean meat, mushrooms and broccoli, avocado and salmon.
  • B3 Found in chicken, pork, veal, turkey,  tuna, mushrooms, peas, asparagus, peanuts, and many more.
  • B5 Found in many foods such as meat, vegetables, cereals, legumes, eggs and milk.
  • B7  Found in egg yolks, liver and kidney, oats, nuts, potatoes and bananas
  • B9  Found  in lentils, beans, rice and nuts but also vegetables, greens, cheese, liver and kidney.
  • B12 Found in many foods such as sardine, tuna, salmon, eggs, raw milk and cheese

Supplementation to Avoid Vitamin B Deficiency

The easiest would be OTC vitamin B complex or vitamin B12, right? Not necessarily. Vitamin B12 injections offer an alternative to traditional oral vitamin doses. Vitamin B12 injections are great to consider especially since the vitamins enter the bloodstream directly, instead of risking the build up associated with taking vitamins orally. You can even speed up the process for a bigger boost of energy by following your injection with a session of Whole Body Cryotherapy (WBC).

All vitamins have their particular role and also work with others. The primary mission of the vitamin B complex is to metabolize food and turn it into energy, help cell regeneration and growth, and to keep the body and bodily functions working properly. Most vitamins are found in food, therefore a diverse and nutritious diet that includes all food groups is usually the best way to avoid those deficiencies.


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