In recent months, you’ve probably heard of adding things to your diet like kombucha and vinegars (let’s not forget how hot collagen is right now), but there’s a new kid in town, vitamin B-complex. So, what’s the hype about? Do you really need it?
It’s common knowledge that B-complex vitamins may relieve stress, improve cognitive function, and reduce the symptoms of depression and anxiety. Vitamin B, however, refers to not one, but eight different vitamins.
Adequate levels of all of these dietary micronutrients are essential for the body to operate optimally:
- B1 (Thiamine) plays an essential role in metabolism by helping to convert nutrients into energy. The richest food sources include pork, sunflower seeds, and wheat germ.
- B2 (Riboflavin) helps to convert food into energy and also act as an antioxidant. Food highest in riboflavin include organ meats, beef and mushrooms.
- B3 (Niacin) plays a role in cellular signaling, metabolism, and DNA production and repair. Food sources include tuna, chicken, and lentils.
- B5 (Pantothenic acid) also helps your body to obtain energy from food like other B vitamins, but is involved in hormone and cholesterol production too. Liver, fish, yogurt, and avocados are all good sources.
- B6 (Pyridoxine) is involved in amino acid metabolism, red blood cell production, and the creation of neurotransmitters. Food highest in this vitamin include chickpeas, salmon and potatoes.
- B7 (Biotin) is essential for carbohydrate and fat metabolism and regulates gene expression. Yeast, eggs, salmon, cheese, and liver are among the best food sources of biotin.
- B9 (Folate) is needed for sell growth, amino acid metabolism, the formation of red and white blood cells, and proper cell division. It can be found in leafy greens, liver, and beans, or in supplements in the form of folic acid.
- B12 (Cobalamin) is perhaps the most well-known of all the B vitamins. B12 is vital for neurological function, DNA production, and red blood cell development. B12 is found naturally in animal sources like meats, eggs, seafood, and dairy.
Experts agree that as long as one adheres to a healthy diet with a good balance of lean protein, vegetables and fruit, there’s no need to take a B-complex supplement. Healthful foods should always be the first-line approach. B vitamins are widely distributed in foods and their influence is felt in many parts of the body.
A simple blood or urine test could determine whether you have a vitamin B deficiency. The symptoms of a vitamin B deficiency vary depending on which vitamin B you are deficient in. Symptoms could include tiredness or fatigue, weakness, anemia, tingling in the hands and feet, brain fog, or a compromised immune system. Generally, pregnant women, vegetarians and vegans, people who have had gastric bypass surgery, older adults, as well as people with certain health conditions, could benefit from a vitamin B-complex supplement.
A B-complex supplement is generally safe when taken as prescribed. Speak to your healthcare provider about your specific nutritional needs.
Source: elcaminohealth.org, everydayhealth.com, healthline.com, nutritionfoundation.org.nz, medicalnewstoday.com, menshealth.com
