The world we live in has suffered from many various epidemics – vitamin B deficiency is just one of them. Vitamin B is an extremely important vitamin for our bodies in order to achieve and maintain good health. As with many of the vitamins and minerals so many people are deficient in, it used to be readily available in our food sources such as meat, fish, dairy and whole grains. Once the food is processed, the integrity of the B Vitamins become deeply degraded and our food quality has deteriorated to a point where it has only a fraction of the nutrients it used to have. Even when we’re doing our best to eat healthy foods, we aren’t getting the nutrients from our food sources that our grandparents did.
So, how do you know if you are deficient in B vitamins? Here are some warning signs that show you may be deficient in one or more of the B vitamins.
- Problems with sleep
- Mental fog, confusion or forgetfulness
- Mood swings and irritability
- Joint or muscle discomfort
- Numbness or tingling in fingers and toes
- Frequent bruising
- Headaches
- Muscle weakness
- Dry cracking skin
- Lack of energy
If you have any of the above symptoms, you could be deficient in one of the B Vitamins. You might also be deficient in B Vitamins if you have any of the following issues going on – gut issues, you drink more than 4 cups of coffee daily, you drink alcohol regularly, you consume high carbohydrate foods with little nutrient value, or if you are taking antacids on a regular basis. There are 8 different B Vitamins – each one having their own function in our body and B vitamins are known for helping people have more energy. The following is a list of the B Vitamins and their role in taking care of specific health issues in the body.
Thiamine (B1) – Enables the body to use carbohydrates as energy. It is essential for glucose metabolism, and it plays a key role in nerve, muscle, and heart function.
Riboflavin (B2) – Vitamin B2 helps break down proteins, fats, and carbohydrates. It plays a vital role in maintaining the body’s energy supply.
Niacin (B3) – Niacin is a B vitamin that’s made and used by your body to turn food into energy. It helps keep your nervous system, digestive system and skin healthy.
Pantothenic Acid (B5) – Pantothenic acid helps the body break down fats, carbohydrates and proteins so that our bodies can use them for energy and rebuilding tissues, muscles, and organs.
Pyridoxine (B6) – Vitamin B-6 is important for normal brain development and for keeping the nervous system and immune system healthy.
Folate (B9) -Folate or Folic acid (the synthetic form of folate) is important in developing the spine and nervous system in a baby. Lack of folic acid in your diet can cause anemia, or not enough red blood cells for good health.
Biotin – Your body needs biotin to help convert certain nutrients into energy. It also plays an important role in the health of your hair, skin, and nails.
Cobalamin (B12) – Vitamin B-12 (cobalamin) is a water-soluble vitamin that plays essential roles in red blood cell formation, cell metabolism, nerve function and the production of DNA.
A couple of things to keep in mind when considering taking B Vitamins – because each of the 8 B vitamins work together to contribute to healthy cells and a healthy body in general, it’s best to take a B complex instead of taking individual B Vitamins. The problem with many B complex vitamins on the market is that they have a poor absorption rate in the body – 40% or less, and it takes 4 hours or longer for your body to break them down. In addition, they may contain folic acid instead of folate, which is the synthetic form of folate and your body will not absorb the synthetic form. Also, many people have trouble breaking down B Vitamins because they have the MFTHR mutation. Those who have the MFTHR mutation should take an activated from of B vitamins.
The B complex I take is an activated form of B. Not because I have the mutation, it’s just that it has a better absorption rate – 95% absorbed within 5 minutes. Here is the link for what I order https://bit.ly/2MjmJ7U