B Vitamins

Why Do You Need Them and Where Do You Get Them??

There are eight B Vitamins, and they are all important to our overall health. Most people do not have deficiencies in the B Vitamins, except maybe B12; however, they do not have optimal levels to support the many functions within the body that require B Vitamins.

Many people think that B Vitamins provides energy for the body. Although they are needed for energy production, they are not the source of energy. So, what do they do that supports energy production?? They help enzymes in our bodies support cellular functions, such as breaking down carbohydrates, transporting nutrients, growth of red blood cells, brain function, digestion, and nerve function to name a few.

 So, what are the eight B Vitamins?

• B1 – thiamin. Thiamin is vital for the healthy functioning of our organs, including the heart and brain.
• B2 – riboflavin. Riboflavin is needed to break down fats and drugs.
• B3 – niacin. Niacin is needed to maintain healthy skin, nerves, and digestion. In higher doses it also helps to improve cholesterol levels.
• B5 – pantothenic acid. Pantothenic acid is essential for the health of the brain and nervous system.
• B6 – pyridoxine. Pyridoxine is needed to make new red blood cells and to keep the immune system strong.
• B7 – biotin. Biotin is essential for healthy hair, nails, and nerve function.
• B9 – folic acid. Folic acid (or folate, the body’s natural form) is used to make DNA and other genetic material. It is essential for women of childbearing age to have optimal levels to prevent certain birth defects during pregnancy.
• B12 – cobalamin. Cobalamin is essential to the body’s nerves and blood cells.

B Vitamins are water soluble, which means they are not stored in your body and are excreted daily through your urine.

This means that you need a source of these vitamins every day. It is possible to get enough B vitamins through your diet if you are choosing the right foods. A diet that is rich in milk, cheese, eggs, chicken, red meat, fish, shellfish, dark green vegetables, other vegetables such as beets, avocados and potatoes, whole grains and cereals, beans, nuts, seeds, fruits, soy products and organ meats will help provide your body with the needed amounts of the B vitamins. Of course, you want to buy the best quality of these foods and choose non-GMO and organic when possible.

We are the Food we Eat!

Even with a good quality diet, it is hard to get all the vitamins and nutrients that our bodies need on a daily basis. The soil that our foods are grown in is depleted of the vital nutrients it once contained. Thus, the foods lack those nutrients as well.

Those who are most likely to have less than optimal levels of the B Vitamins include developing children, older adults, people with certain health conditions that affect absorption of nutrients, people with high alcohol intake and those who eat a diet low in the foods that contain the B vitamins.

So, should we supplement? And if so, what are the best choices?

There is not a one size fits all answer to this question. Even within one individual the answer varies depending on their stage of life and their dietary intake. Each person’s body is different, so it is recommended to talk with your trusted healthcare professional to see what is right for you. You also need to read labels carefully and consider what other supplements you may be taking that also contain the B vitamins. Since the B vitamins are water soluble you are not likely to reach a toxic level, but it is best to know exactly what you are putting into your body daily.

Pam is a retired RN who loves helping people with their Wellness Journey, especially through food. Pam earned her Bachelor of Science in Nursing from UNC-Chapel Hill in 1979. Since retiring from nursing, she has stayed active in the Wellness Industry by helping people learn the importance of food and its effect on their body, including their DNA.