Vitamin B Complex Story
Reminders that Make A Difference

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Vitamin B Complex is a vital vitamin that makes us feel a certain way and which allows a ton of chemical reactions to take place within the body.

We can feel tired or depressed or constipated without even suspecting that we may need some extra boost in vitamin B. To be more precise, you would need the whole family of vitamin B complex to benefit all around.

One thing to know is that we do not need huge amounts of vitamin B! In minute amounts, they work together, collaborating with each other, producing a synergistic effect on our well-designed body systems.

One binding feature of vitamin B deficiency is that people feel tired, complaining on insufficient energy and drive to go on. That is why we all see a ton of supplements out there offering vitamin B for ENERGY! What you need to remember, though, that focusing on just ONE vitamin B type and ignoring the entire family of B’s would not satisfy your body and create ample energy. You need ALL constituents from the B family to rip the benefits!

Food sources are the best way to get vitamin B, and the majority of people do. When in doubt, do ask your doctor and discuss all the concerns that weigh on your mind.

Also, to confirm your vitamin B deficiency, you will need a blood test ordered by your doctor!

Vitamin B12 Food sources

Without B12, your body may feel tired. The body may resist to eliminate properly as well.

The Daily Recommended dosage for vitamin B12 is 6 micrograms per day – very small amount – for adults and children of 4-years-old and above.

As food sources for vitamin B complex is mainly animal products, vegans need to take a precaution and consume foods that are fortified with vitamin B, cereals as an example. Our food industry made sure that many cereals are fortified with major vitamin groups, vitamin B included. Just read the labels on the packaging!

Beef liver: 1 ounce: 20 micrograms (over 300 percent DV)
Sardines: 3 ounces: 6.6 micrograms (over 100 percent DV)
Atlantic mackerel: 3 ounces: 7.4 micrograms (over 100 percent DV)
Lamb: 3 ounces: 2.7 micrograms (45 percent DV)
Wild-caught salmon: 3 ounces: 2.6 micrograms (42 percent DV)
Nutritional yeast: 1 tablespoon: 2.4 micrograms (40 percent DV)
Feta cheese: 0.5 cup: 1.25 micrograms (21 percent DV)
Grass-fed beef: 3 ounces: 1.2 micrograms (20 percent DV)
Cottage Cheese: 1 cup: 0.97 micrograms (16 percent DV)
Eggs: 1 large: 0.6 micrograms (11 percent DV)

Vitamin B6 Food Sources

Without B6, you may feel depressed, get cracked lips and scaly skin.

Chickpeas
Tuna
Beef liver

Vitamin B1 – Thiamin – Food sources

Trout
Black Beans
Rice

Vitamin B2 – Riboflavin – Food sources

Most of us get plenty of this vitamin! Lack of it in our system could be damaging to liver and nervous system.

Milk
Yogurt
Beef liver

Vitamin B3– Niacin – Food sources

This member of the B family is essential to convert food into energy. That is why it is vital to offer a B complex when it comes to supplements. But in case of deficiencies, a doctor may recommend a certain B vitamin member in a supplemental form.

Overdoing on this vitamin can cause liver damage, peptic ulcers, and skin rashes.

Eggs
Fish
Milk
Rice

Vitamin B5– Pantothenic Acid – Food sources

Again, we need to refer to animal source of foods that carry this vitamin B family member. Greek Yogurt is a great source of it that may increase the blood flow to your hair follicles and scalp in general. It may help with hair thinning and hair loss.

Check out your hair products that frequently list Pantothenic Acid as part of their ingredient list!

Vitamin B7– Biotin – Food sources

A lack of B7 can lead to skin rashes, hair loss, high cholesterol, and heart problems. You can find it in

Cauliflower
Salmon
Carrots
Bananas
Soy flour
Cereals, and
Yeast

Folic Acid And Folate Food sources

Folate is a natural version of vitamin B family found in FOODS! Great way to consume it!

Folic Acid is a man-made version of Folate used in supplements and food fortification!

This is a very important member of the B vitamin complex! Especially for pregnant women! In general, folic acid is important for cells growth and metabolism. Folic acid helps the development of a healthy baby, preventing birth defects in the brain and spinal cord! Some of the foods with this Folic acid are:

Black-eyed Beans
Spinach

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The post To B Or Not? Vitamin B Complex Story #AMCoffee appeared first on AM Coffee for Daily Chats & Conversations.