Nutrient of the week B vitamins and B Complex

A B complex is a combination of some or all of the b vitamins depending on which brand you buy. And actually just a quick note on that subject with vitamins I am a firm believer that you get what you pay for, so if you are supplementing then spend a bit of money on it, and if you are boosting Bs from your diet then the same goes for the quality of your food!.

Here is a list of all the B vits from the whole living website, and a little about what they do, and I have added in food sources for each. You may be surprised that there are more B vitamins than you thought.

Thiamine (B1)
Requirements increase with diets high in carbs and sugars
10-100 mg

Food sources for Thiamine B1: asparagus, legumes, lamb, whole grains and spirulina.

Riboflavin (B2)
Higher doses shown to reduce migraine headaches
10-400 mg

Food sources for riboflavin B2: Asparagus, broccoli, whole grains, eggs, dairy, beans, barley grass, milk, yeast.

Niacinamide (B3)
Helps increase energy; needed for DNA repair; niacin form can cause flushing
50-100 mg

Food sources for Niacinamide: Almonds, peanut butter, beef and chicken, fish, sunflower seeds and eggs.

Pyridoxine (B6)
Needed for neurotransmitters, such as serotonin; may relieve PMS.
10-50 mg

Food sources: Chickpeas, fish, avocado, egg yolk, carrot, salmon, tuna, oats, nuts, seeds beef and liver.

Pantothenic Acid

Speeds wound healing; high doses of panethine form can reduce cholesterol levels
10-100 mg

Food sources for Pantothenic acid B5: avocado, greens, lentils, lobster, sweet potato, whole grains and cereal.

Folic Acid (B9)
Lowers risk of heart disease, stroke, and birth defects; colon-cancer prevention
400-800 mcg

Food sources for folate: Green leafies, lentils, eggs, sprouts, liver and whole grains.

Cyanocobalamin (B12)
May improve memory and reverse mental fogginess
20-1,000 mcg

Food sources for B12: Beef, salmon, tuna, cereals, liver, trout. (v difficult to get enough if you are a vegetarian or vegan)

High dosages, combined with chromium, improve blood-sugar control
30-100 mcg

Food sources for biotin: Oats, beans, sprouts, milk, peanuts, cereals

Needed for normal brain and memory function
50-200 mg

Food sources for choline: lentils, chicken, spinach, whole grains and some meats.

Helpful for depression and anxiety attacks
50-200 mg

Food sources for inositol: lentils, fruit, nuts, seeds, beans and yeast.

Para-Amino Benzoic Acid (PABA)
One of the few nutrients beneficial in scleroderma, a connective-tissue disease
30-100 mg

Food sources: brown rice, sunflower seeds, fish, eggs, liver and kidney.

I hope this helps you to understand more about the B vitamins and why they are so essential for us.

Are you very stressed out, is  life really hectic and crazy, do you suffer with anxiety, are you exhausted?If you are any of these then you could probably do with a B boost….

B’s help your energy (and are an integral to the body releasing energy into the cells), mood (they help neurotransmitters (like serotonin) and the detox process.

If you are a heavy drinker then your B vitamin reserves will probably be very depleted, another thing that causes depletion are ageing, smoking, depression. So keep eating a high whole food diet and you should be able to replenish all your vits and minerals all the time!