£0.00
0
£0.00
0

B Vitamins – Benefits, Deficiencies & Food

What are B vitamins?

B vitamins are a group of vitamins which are water soluble and essential for maintaining healthy bodily functions. Being water soluble means that they cannot be stored up in the body – apart from B12, which can be stored for longer. B vitamins, therefore, need to be replaced regularly.
A supplement which contains some or all B vitamins is known as a B Complex supplement. These complexes can be beneficial for individuals who cannot solely rely on B vitamin consumption from their diet. If you are someone who suffers from celiac disease, Crohn’s disease, ulcerative colitis or you are pregnant, adding in a good B complex supplement is a great way to increase your daily amount, and reducing further risk of deficiencies.

 

What are the health benefits of B Vitamins?

  • Energy production
  • Proper nerve and brain function
  • Cardiovascular health
  • Cell Health and growth
  • Detoxification
  • Muscle function

How much of each B Vitamin should I take each day?

The daily amount of each vitamin varies depending on a number of factors such as age, sex or pre-existing health condition. Some individuals will need more of certain B vitamins than others.

The general recommended daily NI (nutrient intake) for each B Vitamin:

B1 (Thiamine): 0.8mg

B2 (Riboflavin): 1.1-1.3mg

B3 (Niacin): 12-16mg

B5 (pantothenic acid): 5mg

B6 (Pyridoxine): 1.2-1.4mg

B7 (Biotin): 0.5-15mg

B9 (Folate): 1-5mg

B12 (Cobalamin): 1.5μg

 

What are the symptoms of a B vitamin deficiency?

Signs of deficiency can vary depending on which group of B vitamins are lacking. Possible signs can include:

  • Seborrheic dermatitis
  • Hair loss
  • Extreme fatigue/ anaemia
  • Headaches
  • Muscle weakness

People who follow a restricted diet such as vegetarians or vegans, need to ensure they are consuming enough B vitamins from a variety of sources.

 

What are the best food sources of B vitamins?

  • Milk, Cheese, Eggs
  • Meat (Beef, Chicken, Liver, Kidney)
  • Fish
  • Dark green vegetables
  • Avocado
  • Nuts
  • Nutritional yeast
  • Legumes
  • Whole grains
 
 
 

 References:

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4772032/ deficiency

https://bmjopen.bmj.com/content/6/8/e011247

https://www.medicalnewstoday.com/articles/320524

https://pubmed.ncbi.nlm.nih.gov/26828517/

Share this post

Picture of Nature's Fix

Nature's Fix

Founded in 2009 and dedicated to helping people fulfil their health and wellness needs, our mission is to offer our customers the most comprehensive selection of quality nutritional supplements, made by companies with the very highest reputations within the nutraceutical industry.

0
    0
    Your Basket
    Your cart is emptyReturn to Shop

    Orders placed after 2pm on 25/08 will be dispatched 29/08 following the UK bank holiday.

    10% off when you register

    All of our new customers get 10% off when they create an account with us.