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Elixir Wellness: B Vitamins.

naturalelixir
Mar 16, 2016
4 min read

Who is up for a little nutrition lesson this Wellness Wednesday? Today’s topic is all about B VITAMINS, telling you the basics and making a B complex not sounds so complex... B vitamins play a fundamental role in the way our whole body functions, from our energy levels, to our nervous system, to hormone regulation. It is really essential that we are providing our bodies with enough B vitamins for all round nutrition and optimum health. We would not be able to sustain life without them!

ENERGY

METABOLISM

DIGESTION

VISION

HAIR

SKIN

This handy guide will give you a break down of each B vitamin and their role in the human body, as well as how to tell if you may have a deficiency and how you can incorporate them into a whole food diet.

B vitamins fall into 3 categories:

Blood cell formation
Energy release
Other Metabolic actions

B1 [Thiamin]

Carbohydrate and protein metabolism
Integrity of nerve cells in the brain
Appetite
Healthy growth
Boosts energy

SIGNS OF DEFICIENCY

Fatigue

Irritability

Poor concentration and memory

Loss of appetite

Nervous system issues

B2 [Riboflavin]

Energy production
Healthy vision and skin
Prevents anaemia
Carbohydrate, protein and fat metabolism
Activates folate in the body
Healthy growth and reproduction
Recycles glutathione in the body (an important antioxidant)

SIGNS OF DEFICIENCY

Sensitivity to light

Irritated and itchy eyes

Blurred vision

Sore, cracked lips

B3 [Niacin]

Energy production
Tryptophan. B2 + B6 + Iron = Niacin
Healthy skin and muscle tissue
Improves circulation
Needed for the digestion of carbohydrates, protein and fats
Stores starch in liver and muscles for future energy source

SIGNS OF DEFICIENCY

Sore, rough skin

Diarrhoea

Poor digestion

Irritability

Confusion

Weakness

Indigestion

Anxiety

B5 [Pantothenic Acid]

Aids Fat metabolism
Strong immune system
Healthy skin
Stress response
Nerve transmission

SIGNS OF DEFICIENCY

Low energy production

Skin issues (acne)

Abdominal cramps

Cramp

Weakness in legs

Impaired fat synthesis

B6 [Pyridoxine]

Assists in the creation of serotonin, GABA and dopamine
Involved in carbohydrate metabolism
Essential for protein digestion
Conversion of Omega 3 and 6 EFA’s into anti-inflammatory prostaglandins
Functioning of the nervous system
Works with Zinc and Magnesium
Healthy blood cells

SIGNS OF DEFICIENCY

Skin issues

Irritability

Confusion

Insomnia

Weak immunity

Depression

High blood pressure

Poor coordination

B7 [Biotin]

Helps the nervous system
Energy production
Digestion of protein, fats and carbohydrates
Produced by gut bacteria

SIGNS OF DEFICIENCY

Alopecia, hair loss

Fine and brittle hair

Loss of hair colour

Fatigue

Dry skin

Rashes and other skin conditions

Depression

B9 [Folic Acid]

Essential for normal embryonic development during pregnancy
Prevents miscarriages and spin bifida (a neural tube defect)
Promotes heart health
Prevents anaemia
Aids protein digestion
Works with B12
Formation of red and white blood cells
DNA

SIGNS OF DEFICIENCY

Anaemia

Miscarriages during pregnancy

Birth defects such as Spin Bifida

Irritability

Poor digestion

Those taking oral contraceptive pill may be at risk

Antibiotics

B12 [Cobalamin]

Metabolises protein, fats and carbohydrates
Brain and nervous system - normal functioning cells
Emotional stability
Replication of DNA
Needed for folate absorption
Healthy pancreas
Flushes out toxins
Creation of red blood cells
Promotes weight loss

SIGNS OF DEFICIENCY

Digestive problems

Fatigue

Depression and mood swings

Dizziness, slow reflexes, brain fog

Jaundice (yellowing of the skin)

Insomnia

Anaemia

Coldness, numbness in hands and feet

Poor circulation

Infertility

Thinning hair

A little bit about B12…

Unfortunately there is quite a controversy about vegans and vegetarians getting enough B12, as we can not obtain B12 through plants. B12 is found in meat, dairy and seafood as it is produced in the stomachs of animals! Luckily for those who do lead strict vegan and vegetarian lifestyles, there are alternative sources available. For example seaweeds, nutritional yeast, fermented soy products and Spirulina. We highly recommend taking a good quality vegan B12 supplement.

Solgar B Complex
Solgar Liquid B12
Biocare B complex
BetterYou B12 Boost Oral Spray
Pukka Spirulina Tablets

There are many many more and it is possible to take a particular B vitamin individually, for example a Biotin or Pantothenic acid supplement.

GET YOUR DAILY DOSE OF B VITAMINS.

Make hearty plant based meals, full of beans, unrefined carbs and dark leafy greens. For example, hearty vegetable soups with lots of greens, mixed bean chilli or a sweet potato and lentil curry.
Lots of dark leafy greens with meals, such as kale, chard, spinach, rocket, watercress, broccoli, bok choi and parsley.
Live a healthy and active lifestyle, eat an abundance of fruits and vegetables and get plenty of sleep and exercise.
Consider taking a good quality B complex.
Avoid alcohol, unnecessary antibiotics and drugs.
Find remedies to reduce stress.
Maintain a healthy gut with probiotics, the healthier your gut and digestion, the better you will absorb your nutrients.
Drink enough water, healthy cells are hydrated cells.