Many are aware of the energy boosting and metabolic impact that the B-Complex of vitamins provides. However, some may not recognize the necessity of these powerful nutrients and the many benefits that come with them. There are 8 vitamins that make up the B-complex and they have many similarities. These water-soluble substances must be acquired regularly through one’s diet or via supplementation because they are not produced by or stored in the body. This is not surprising, as the definition of a vitamin is an essential nutrient that isn’t produced in the body but is necessary for survival.
Nearly every one of the B vitamins influences the body’s metabolism, thereby supporting energy levels. When working together and in the appropriate amounts, these powerful substances support numerous bodily functions. Being well-informed regarding these simple yet impactful elements and the best methods of acquiring them can help one achieve greater health and overall wellness.
Vitamin B1 (Thiamin or Thiamine)
There are four enzymes particularly impacted by thiamin, these play an important role in catabolizing sugars and amino acids. Regulating this process with proper levels of vitamin B1 is greatly beneficial in maintaining one’s energy. Like the other B vitamins, thiamin also helps convert food into energy and is needed for producing adenosine triphosphate (ATP). This substance is the most widely utilized form of energy in the entire body.
Sources of Vitamin B1 include: bread, cantaloupe, green peas, lentils, long-grain rice, pork, red meats, spinach, and seeds.
Vitamin B2 (Riboflavin)
Several B vitamins influence various systems and riboflavin is one of them. Riboflavin is a precursor to two coenzymes which are necessary in oxidation-reduction reactions. This process supports a variety of metabolic functions. B2 also supports nervous system, eye, and thyroid function, in addition to combating free radicals.
Sources of Vitamin B2 include: beef, broccoli, eggs, fortified cereals, green vegetables, milk, salmon, and spinach.
Vitamin B3 (Niacin or Nicotinic Acid)
Niacin is a critical piece of a coenzyme used in the metabolization of carbohydrates and protein. This process improves energy production in multiple bodily systems. B3 is also used in production of many of the stress-related hormones, which allows for better handling of mental and physical stress. Tryptophan, most often recognized as the sleepy-time hormone found in turkey, is converted into niacin where it can better support cellular and cardiovascular health.
Sources of Vitamin B3 include: meats and protein rich foods such as beef, fish, poultry, pork, and veal. Vegetarian sources include: coffee, lentils, lima beans, and whole wheats.
Vitamin B5 (Pantothenic Acid)
Coenzyme A, which is necessary for various metabolic functions and supports cellular health, is synthesized from pantothenic acid. Fortunately, this vitamin whose name originates from the Greek word pantothen, meaning “from everywhere,” is abundant in a wide variety of foods.
Sources of Vitamin B5 include: avocados, broccoli, brown rice, cashews, egg yolk, fish, kidney, liver, and whole grains.
Vitamin B6 (Pyridoxine)
Pyridoxine promotes the utilization of amino acids and glycogen during the metabolization of carbohydrates and proteins. One may also experience improved sleep and reduced insomnia when taking vitamin B6 because it promotes melatonin production.
Sources of Vitamin B6 include: bananas, cooked spinach, eggs, hazelnuts, pistachios, potatoes, salmon, and turkey.
Vitamin B7 (Biotin)
Biotin is a well-recognized vitamin and is frequently labeled “the beauty nutrient” because it supports hair, skin, and nail health. As with most B vitamins, biotin improves carbohydrate, fat, protein, and amino acid metabolism.
Sources of Vitamin B7 include: cheese, organ meat, pork, raspberries, soybeans, and whole wheat bread
Vitamin B9 (Folate or Folic Acid)
Folate or folic acid, the synthetic form of the naturally occurring B vitamin, is most recognized for its impact on fetal health. Folate’s influence over nervous system development is so well recognized that expectant mothers are encouraged to increase their folate intake as early as two weeks after becoming pregnant. Greater folate levels among expecting mothers may reduce the risk of neural tube defects in children. Infants are not the only ones who benefit from B9. It also supports DNA repair and maintenance, which may improve one’s health and longevity.
Sources of vitamin B9 include: avocados, beans, beets, dates, fortified breads and cereals, dark green leafy vegetables, liver, nuts, and seafood.
Vitamin B12 (Cobalamin)
The primary benefits associated with cobalamin are greater DNA synthesis, healthy red blood cell production, and appropriate regulation of the nervous system. B12’s role in metabolic reactions involving DNA and amino acids is how it is able to positively support bodily functions.
Sources of Vitamin B12 include: beef, eggs, chicken, fish, and milk. B12 can be found in very small amounts in vegetables but those following a vegan diet usually have difficulty maintaining an appropriate level of B12 without supplementation.
Getting All the B’s You Need
Depending on one’s medical and familial history, current health, and diet, their vitamin and nutrient needs will differ. A frequent cause of vitamin B deficiency, or nutrient deficiency in general, is poor absorption. This is commonly experienced by those over the age of 50 or those with autoimmune conditions and poor gut health.
One of the most effective methods of ensuring that you are getting all the B vitamins your body needs is through proper supplementation. Mega B is produced by HoltraCeuticals and is formulated specifically to help people reach their daily recommended dose. Mega B supports the many areas affected by B vitamins such as the heart, nervous system, thyroid, and metabolism. Furthermore, this supplement has been designed to help resolve the most common sources of vitamin B deficiency. Those at the greatest risk of deficiency are those with dietary restrictions, those with chronic illnesses, and the elderly. If you are looking for an easy way to support your body with the powerful family of B-Complex vitamins, then Mega B by HoltraCeuticals may be the answer for you.