B VITAMINS: ENERGY AND HEALTH FOR EVERYDAY LIFE
Written by Iva Živanović, 16 Nov 2024
B vitamins are essential for the normal functioning of the body. Although they often work in tandem, each B vitamin plays a specific role in maintaining health. From supporting metabolism to promoting brain and immune health, these vitamins are indispensable for your well-being.
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What are B vitamins?
The B vitamin group includes eight essential vitamins:
Vitamin B1 (Thiamine): essential for energy metabolism and nervous system function.
2. Vitamin B2 (Riboflavin): helps break down fats and proteins and protects cells from oxidative stress.
3. Vitamin B3 (Niacin): contributes to the normal functioning of the nervous system and skin.
4. Vitamin B5 (Pantothenic Acid): supports hormone production and skin regeneration.
5. Vitamin B6 (Pyridoxine): helps in the synthesis of haemoglobin and supports the immune system.
6. Vitamin B7 (Biotin): essential for healthy skin, hair and nails.
7. Vitamin B9 (Folic Acid): supports cell growth and is essential in pregnancy.
8. Vitamin B12 (Cobalamin): important for the formation of red blood cells and the health of the nervous system.
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How do B vitamins affect our bodies?
1. Increasing energy: B vitamins are essential for converting food into energy. They help break down carbohydrates, fats and proteins, allowing you to stay energetic throughout the day.(*1)
2. Nervous system support: B vitamins are essential for maintaining healthy nerves and brain, reducing feelings of stress and improving mood.(*2)
3. Skin, hair and nail health: Biotin and niacin promote skin regeneration and strengthen hair and nails. (*4)
4. Immune system support: Vitamin B6 and B12 help to produce white blood cells, which protect the body against infections (*3, *6)
5. Heart health: Folic acid, vitamin B6 and B12 help to regulate homocysteine levels, which reduces the risk of cardiovascular disease (*5)
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Symptoms of B vitamin deficiency
A deficiency of B vitamins can manifest itself in different ways:
- Fatigue and lack of energy.
- Concentration and memory problems.
- Dry skin, hair loss or brittle nails.
- Irritability and mood swings.
- Anaemia or feeling weak.
If you notice these symptoms, it may be time to increase your intake of these key nutrients.
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Natural sources of B vitamins
The best way to get B vitamins is through a balanced diet that includes:
- Meat and fish: Chicken, beef, pork, salmon.
- Eggs and dairy products: Rich source of B2, B12 and biotin.
- Wholegrain foods: Oatmeal, brown rice, wholemeal bread.
- Legumes: Lentils, beans and peas are excellent sources of folic acid.
- Vegetables: Spinach, broccoli, asparagus and avocados.
- Nuts and seeds: Almonds, sunflower seeds and walnuts.
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Do we need food supplements?
Although B vitamins can be obtained from food, dietary supplements are useful in cases where:
- Increased stress or exertion.
- Pregnancy or breastfeeding.
- Specific dietary restrictions, such as a vegan diet.
- Chronic diseases or problems with nutrient absorption.
Supplements such as Elixiré Energy Full Specter B Complex provide the optimal doses of B vitamins your body needs to function well.
B vitamins are the foundation of your health and energy. A balanced diet and, where necessary, supplements will help you support your body and live life to the full. Let B vitamins be your daily ally on the road to health and vitality!
Literature (*):
1. Source: Main nutritional deficiencies: (Kiani AK, Dhuli K, Donato K, Aquilanti B, Velluti V, Matera G, Iaconelli A, Connelly ST, Bellinato F, Gisondi P, Bertelli M.), https://pubmed.ncbi.nlm.nih.gov/36479498/
2. Source: The Effects of Vitamin B in Depression (Mikkelsen K, Stojanovska L, Apostolopoulos V.), https://pubmed.ncbi.nlm.nih.gov/27655070/
3. Source: Riboflavin: The Health Benefits of a Forgotten Natural Vitamin (Suwannasom N, Kao I, Pruß A, Georgieva R, Bäumler H.), https://pubmed.ncbi.nlm.nih.gov/32023913/
4. Source: Cosmeceutical Aptitudes of NiacinamideA Review (Madaan P, Sikka P, Malik DS.), https://pubmed.ncbi.nlm.nih.gov/34844552/
5. Source: https://pubmed.ncbi.nlm.nih.gov/?term=folic%20acid%20
6. Source: B Vitamins and Their Role in Immune Regulation and Cancer (Peterson CT, Rodionov DA, Osterman AL, Peterson SN.), https://pubmed.ncbi.nlm.nih.gov/33158037/
