VITAMIN B : Feel the B-enefits

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The benefits of vitamin b complex, from hangover helper to health booster, are nothing new. the short answer is, if your body functions are efficient, your body will do what its supposed to do, including proper use of energy sources, and that will keep you healthy and slim. A few years ago, reigning bad girl, Rihanna coined the term 'party girl drip' in which Vitamin B is a key player, but not the only player. it combines vitamin B, C and minerals, which when administered intravenously, don't get metabolized by the liver, so they go straight into the bloodstream and tissues, and revive and rejuvenate the system quickly, and at much higher doses than the stomach can handle.

Back to Bs - they aren't just for the rich, famous and wild, and injections aren't the only ways to get them. In this guide to vitamin b, you will see that many Bs support metabolism, energy production, nerve function and muscle contraction. All of these contribute to keeping the body efficient, including burning fat.

BRING ON THE Bs

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B1 Thiamine

What it does; It supports the conversion of carbs into energy; healthy nerve functions, plays a critical role in muscle contraction and is involved in the formation of DNA. it also helps prevent cataracts and kidney disease in people with type 2 diabetes.

Some signs you might need more: mental confusion and memory loss (Oh excellent! We all need more), mobility challenges, compromised attention span, weight loss (before we get excited, this is muscle loss,not fat and won't make us look or feel good - at all)

How to get it: Organ meats like liver and kidney, nuts, legumes and spinach

B2 Riboflavin

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What it does: Riboflavin plays a key role in metabolism. it supports normal vision, prevents light sensitivity in the eyes and aids in the production and regulation of some hormones. With iron supplementation,studies have shown that it can also treat anaemia.

Some signs you might need more: Soreness and burning of lips, mouth, and tongue, burning/itching eyes, compromised vision, redness of cornea, skin rash, and muscle depletion.

How to get it: Leafy green vegetables, salmon, avocado, asparagus, broccoli and mushrooms

B3 Niacin

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What it does: Niacin supports the absorption of carbohydrates as well as maintaining a string nervous system and a healthy Gastrointestinal system. Like thiamine, it is involved in the synthesis of DNA and plays a critical role in energy production. Niacin has been shown to improve blood cholesterol and decrease the risk of heart disease. studies have also shown that taking niacin supplements combats symptoms of arthritis including improving joint flexibility and reducing pain and swelling.

Some signs you might need more: Digestive problems, loss of appetite and sore throat, skin inflammation, joint troubles, rashes and even delirium and psychosis.

How to get it: Beef, lamb, chicken, liver and peanut butter.

B4 Choline

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What it does: Let's all have a moment of silence for choline.
It has been relegated from the B family and like the artist formerly known as Prince, it is the vitamin formerly known as B4, a vitamin-like factor. Our bodies produce a small amount of choline, but most people need more than what we produce to improve learning, memory, muscle movement, nerve and liver function, water balance and fat absorption. Dr. Sade Adeyi, a family doctor in Washington DC says

Choline is an essential micronutrient because it contributes to normal liver metabolism.

Some Signs you might need more: Sluggish metabolism, low energy, liver damage, muscle weakness and fatigue, tingling in the hands and feet.

How to get it: Cruciferous vegetables like cabbage, kale, bok choy, Brussels sprouts, cauliflower, beef, beef liver, eggs, oat bran, cashews, pistachio nuts.

B5 Pantothenic Acid

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What it does: B5, found in all living cells, helps break down proteins, fats and carbs for energy prodution. It synthesizes cholesterol in the body and supports red blood cells, as well as stress and sex related hormones. accoring to studies, it speeds up wound healing and helps ease the symptoms of rheumatoid arthritis. you dont really want to do without it.

Some signs you might need more: Compromised metabolism, low energy, persistent physical and mental fatigue.

How to get it:Animal liver & kidney, fish, pork, chicken, egg yolk, mushrooms, avocados.

B6 Pyridoxine

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What it does: Normally present in food, B6 makes neurotransmitters, which carry signals from one nerve to another. it forms red blood cells and contributes to immune system and heart health. it supports the regulation of hormonal activity, metabolism, psychological and cognitive function, and cuts the risk of kidney stones. That last bit alone should be enough to convince you of the importance of B6. i've never had kidney stones, but from what I've heard, that's something to be thankful for.

Some signs you might need more: Depression, irritability, confusion (otherwise known as PMS nervous system disorders), weak immune systems, inflammation in the body.

How to get it: Chicken, veal, beef liver, sardines, tuna, walnuts.

B7 Biotin

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What it does: Biotin helps produce fatty and amino acids, which support muscularity and help keep hair and nails healthy. it also supports normal psychological functions and energy yielding metabolism. generally helps in promoting healthy nerves, skin, eyes, liver and a healthy mouth.

Some signs you might need more: Hair loss, scaly dry skin, dry eyes, dry mouth, insomnia

How to get it: Yeast, liver, kidney, egg yolks and soybeans.

B8 Inositol

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What it does: Like choline, inositol has been relegated and is considered vitamin-like, even though it is quite essential. They are both vital components of the most important fats from plants and animals - lipids. Apart from preventing fatty build-up in the liver and in the heart, t promotes healthy hair growth, aids in metabolism and is key to brain and nerve function. Sounds important to me!

Some signs you might need more: Thinning hair, anxiety, memory loss, eczema, reproductive challenges, OCD.

How to get it: Citrus fruits, beans, nuts and seeds and whole grains

B9 Folic Acid

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What it does: This is one supplement I grew up watching my mom take. Never knew such tiny tablets could do so much. Folic Acid is actually essential for production and maintenance if new cell in the body, especially red blood cells. It is also important for proper brain function and maintenance of mental and emotional health. Its name is taken from the Latin word for leaves - folium, because it was first isolated from spinach. Folic Acid is known as the mum-to-be vitamin because it produces DNA, forms red blood cells, and supports rapid cell growth. It also supports heart health, normal cell division, matenal tissue growth and combats fatigue.

Some signs you might need it: Poor immune function, Depression, loss of appetite, Chronic low energy, poor digestion, anemia, developmental problems during pregnancy and infancy, changes in mood including irritability.

How to get it:Leafy green vegetables, citrus fruits, beans, bread, cereals, pasta, peas and nuts, beets, and you may have guessed liver.

B12 Cobalamin

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What it does: Cobalamin is the largest and most complex of the Bs. it is involved in the production of serotonin, which is responsible for constricting smooth muscles, transmitting nerve signals, regulating cyclic body processes and contributing to well-being and happiness. Touted as a weight loss miracle, it contributes greatly to converting food to glucose to be used for energy and metabolism of energy yielding nutrients. It supports cell division and red blood cell production, the oxygen-carrying capacity of the blood, neurological and physiological functions, heart health and immune function. Like all the other Bs, you get benefits from supplementing, if you are deficient, or worse, severely deficient.

Some signs you might need ,more: Low energy and muscle weakness, anemia, nervous system fatigue, tingling and numbness, neurological disorders, weight gain.

How to get it: Sardines, shellfish, mackerel, liver, eggs and fermented foods like yogurt, kombucha tea, sauerkant.

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The Vitamin B is really essential for the body, and the different Bs have their own different inportant roles to play.

REFERENCES: A B