Continuing on with our vitamins explained series we have vitamin B! Now, vitamin B can be a bit confusing due to all of the different subtypes- but we broke it down! Vitamin B complex is an easy way to get in your daily doage of all the different subtypes in one! Plus because vitamin B is water soluble there are little if any adverse affects from taking more than the daily dose– the excess comes out in your urine!
- B1 (thiamine): helps produce cellular energy, and normal nervous system function.
- Thiamin is found in: lentils, whole grains, red meats, yeast, nuts, sunflower seeds, peas, milk, cauliflower, spinach, legumes, and pork.
- B2 (riboflavin): supports cellular energy production.
- Riboflavin is found in: fortified cereals, milk, eggs, salmon, beef, spinach and broccoli.
- B3 (niacin): supports cellular energy production, and in the form of nicotinic acid B3 can support cardiovascular health.
- Niacin is found in: beef, poultry, fish, whole wheat bread, peanuts and lentils.
- B5 (pantothenic acid): helps support cellular energy production in the body.
- Pantothenic acid is found in: liver, kidney, egg yolk, whole grains, avocados, cashews, peanuts, lentils, soybeans, brown rice, broccoli, and milk.
- B6 (pyridoxine): involved in metabolizing amino acids and glycogen, and is involved in nervous system function and red blood cell formation.
- Pyridoxine is found in: meat, poultry, eggs, bananas, fish, fortified cereal grains, and cooked spinach.
- B7 (biotin): supports healthy hair, skin and nails, and carbohydrate, protein, and fat metabolism.
- Biotin is found in: brewer’s yeast, strawberries, organ meat, cheese and soybeans
- B9 (folic acid): supports development of the fetal nervous system in the initial weeks of pregnancy.
- Folic acid is found in: fortified breads and cereals, dark green leafy vegetables, brewer’s yeast, liver, fortified orange juice, beets, dates and avocados.
- B12 (cobalamin): helps produce cellular energy, DNA synthesis, red blood cell formation, and normal nervous system function.
- Cobalamin is found in: chicken, beef, fish, milk and eggs.
- Thiamine deficiency:
- Riboflavin deficiency:
- Niacin deficiency:
- Pantothenic acid deficiency:
- Pyridoxine deficiency:
- Biotin deficiency:
- Pregnant women with folate deficiency may be more likely to experience complications, such as premature birth. A developing fetus that doesn’t get enough folate from its mother can develop birth defects of the brain and spinal cord.
Vitamin B-12 deficiency:
Intrinsic factor is a protein secreted by the stomach that joins vitamin B-12 in the stomach and escorts it through the small intestine to be absorbed by your bloodstream. Without intrinsic factor, vitamin B-12 can’t be absorbed and leaves your body as waste. Lack of intrinsic factor may be due to an autoimmune reaction in which your immune system mistakenly attacks the stomach cells that produce it, or it may be hereditary. Vitamin B-12 deficiency anemia caused by a lack of intrinsic factor is called pernicious anemia.