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Know your B vitamins: A complete guide

A complete guide to the B vitamins

The B vitamins are necessary for your health, playing vital roles in your metabolism.   B vitamins are responsible for helping the body convert food into energy. They are also involved in various other activities, including DNA synthesis and nerve function. Some people may be at risk for deficiencies if stressed, don’t eat enough whole grains or fruits and vegetables, or don’t eat meat or dairy products. Vitamin B supplements can help support and boost vitamin b levels.

The best vitamin B supplements carry them all in one package, the whole B complex. People suffering from adrenal dysfunction should particularly try to get extra amounts of all of them. Many b vitamin benefits can improve your health. Talk to your  holistic doctor about b vitamin benefits at your next appointment.

 b vitaminsB1 (Thiamin) Benefits

B-complex vitamins are essential for human health, and thiamine (vitamin B1) is one of the most important. Thiamine helps the body convert food into energy. You need it to make use of carbohydrates, and it can not be made by the human body. This makes it an essential nutrient. B1  is essential for normal nerve function. It also supports the health of the heart, muscles, and nervous system.

Certain illnesses can lead to thiamine deficiency, which affects the whole body, especially the nervous system. Also, there are some foods and beverages which degrade and destroy them.

Thiamine deficiency is relatively common, especially in developing countries where people eat a lot of white rice. The lack of thiamine can cause many problems, including weakness, confusion, heart problems, and seizures.

Fortunately, thiamine deficiency can be easily treated with supplements or by increasing the intake of foods high in thiamine. Some good sources of thiamine include legumes, nuts, whole grains, and pork.

B2 (Riboflavin) Benefits

Did you know that vitamin B2, riboflavin, is important for energy production and healthy skin? Here are some more benefits of this essential nutrient:

Vitamin B2 helps the body convert food into energy. This is especially important for active people who need to fuel their workouts. A lack of vitamin B2 can lead to ariboflavinosis, which causes cracked lips, mouth sores, and a red tongue.

Vitamin B2 is also necessary for the production of red blood cells. A deficiency can cause anemia, which leads to fatigue and other health problems.

Vitamin B2 is important for healthy skin. It helps keep skin looking smooth and elastic. A deficiency can lead to dry skin, wrinkles, and other signs of aging.

B3 (Niacin) Benefits

Niacin, also known as vitamin B3, is a water-soluble vitamin found in many foods, including meats, milk, eggs, and green vegetables. B3 is important for energy production, the nervous system, and the maintenance of skin and hair. B3 can also be taken as a dietary supplement.

There are many benefits to taking B3 as a supplement. B3 can help lower cholesterol levels by blocking cholesterol absorption from food.  B3 can also help to improve circulation and reduce the risk of heart disease. Niacin may also help treat diabetes and reduce the symptoms of arthritis.

B5 ( Pantothenic Acid) Benefits

Vitamin B5, also known as pantothenic acid, is a water-soluble vitamin found in plant and animal food sources. The body uses vitamin B5 to help form red blood cells, create energy from food, and maintain a healthy nervous system. This vitamin assists in the function of the brain and nerves. It also plays a crucial role in the adrenal glands. Taking B5 during stress can keep your cortisol levels from getting too high, helping you recover quickly.

Some people also use vitamin B5 to treat conditions like acne, allergies, asthma, and eczema.

The body primarily absorbs vitamin B5 from the small intestine. It is then stored in the liver and released as needed. Some people have difficulty absorbing vitamin B5 from food sources so that they may need a supplement.

Vitamin B5 is found in various foods, including meat, poultry, fish, eggs, legumes, whole grains, nuts, and dairy products. It can also be found in fortified foods like cereal and bread.

B6 ( Pyridoxine) Benefits

B6 is pyridoxine. A lack of vitamin B6 can lead to several health problems. Vitamin B6 is found in many foods, including meat, fish, poultry, whole grains, legumes, and nuts. The body needs vitamin B6 to make hemoglobin, the protein in red blood cells that carries oxygen throughout the body. Vitamin B6 also helps the body make niacin and serotonin, which are important for maintaining mood and energy levels.

Some evidence suggests that vitamin B6 may help reduce the risk of heart disease by keeping the arteries healthy and preventing cholesterol from building up on the walls of blood vessels. Vitamin B6 may also help maintain blood sugar levels and promote weight loss. It helps metabolize glucose and lipids and plays several roles in the functioning of the adrenal gland. In addition, vitamin B6 is necessary for proper nerve function and plays a role in cell growth and protein metabolism.

The elderly and people with diabetes, liver disease, and rheumatoid arthritis have sometimes suffered from vitamin B6 deficiency and can benefit from vitamin b supplements.

B7 (Biotin) Benefits

B7 is biotin. B7, also known as biotin, is a water-soluble vitamin part of the B-complex. It is found in many foods but is especially rich in eggs, meat, and dairy products. B7 needs the body to use carbohydrates, fats, and proteins from food for energy and to build new cells. It also helps keep the skin, hair, and nails healthy. B7 has several benefits:

1. It helps regulate blood sugar levels by breaking down carbohydrates into glucose. This can help people with diabetes control their blood sugar levels.

2. It supports the health of the digestive system by helping to digest food and absorb nutrients from food.

3. It helps keep hair healthy and may help promote hair growth in people who are losing their hair.

B8 (Inositol) Benefits

Vitamin B8, also known as inositol, is a water-soluble vitamin found in foods like nuts, seeds, and legumes. Inositol is important for the breakdown of fats and cholesterol and is also essential for the proper function of the nervous system. Additionally, inositol has been shown to have some health benefits, including improved mental health, decreased anxiety and depression symptoms, and reduced risk of heart disease.

B9 (Folate) Benefits

B9 is folate. Supplements of this vitamin are given for a great variety of purposes. Folate is a water-soluble vitamin found in leafy green vegetables and fruits. It is also found in some fortified foods and dietary supplements. B9 is important for many bodily functions, including neural tube development in unborn babies. Pregnant women need 400 micrograms of  B9 per day, and breastfeeding women need 500 micrograms per day.

B9 is necessary for the production of DNA and RNA. It helps form red blood cells, and it plays a role in the metabolism of homocysteine. Homocysteine is an amino acid that can be harmful if it accumulates in the blood. B9 can help prevent high levels of homocysteine from occurring.

Some studies have shown that folate may help protect against heart disease and stroke.

The U.S. Preventive Services Task Force recommends that women who are pregnant or trying to become pregnant take B9 supplements. It also reduces the risk of heart disease, according to some studies.

B12 ( Methylcobalamin) Benefits

B12 is methylcobalamin. It is necessary for the working of the brain and nervous systems, as well as for making new red blood cells. It is most often found in meat, so vegans need to look for alternative sources.

As you can see, B vitamins are important for health. To avoid conditions and diseases associated with vitamin b deficiencies, eat foods rich in B vitamins and supplement with B vitamins. 

About Author

Picture of Elded B. Taylor, M.D.

Elded B. Taylor, M.D.

Eldred Taylor, M.D. is a well-known, dynamic speaker and expert on Holistic Functional and Anti-Aging Medicine. Dr. Taylor is the President of the American Functional Medicine Association, a national non-profit organization, which educates healthcare providers and the public on functional (holistic) medicine. Dr. Taylor is a pioneer of bio-identical hormone replacement and has over twenty years of experience in this field. Dr. Taylor has traveled the world educating thousands of doctors and pharmacist on how to treat patients with bio-identical hormone replacement. As a hormone expert, Dr. Taylor has also been featured on many television, radio, and podcast shows. Dr. Taylor has helped thousands of patients with bio-identical hormone replacement. Dr. Eldred Taylor has practiced holistic and functional medicine for over 25 years. Dr. Eldred Taylor provides cutting-edge hormone replacement for men and women. Dr. Taylor specializes in salivary hormone testing which is much more accurate than blood testing in diagnosing hormone disorders. Dr. Taylor specializes in hormone pellets for the treatment of hormone deficiencies which affects men and women as they age but can occur at any age.

Dr. Eldred Taylor is the co-author with his wife, Ava Bell-Taylor, M.D, of two must-read books, Are Your Hormone Making You Sick? and The Stress Connection, and also a sought-after radio and television personality who has been featured in local and national publications.

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