A survey in 2015 found that one in five visits to GP are because of fatigue and tiredness. Just like the rest of our body our brains need nutrients to function normally and perform at their best. Some of these essential nutrients are known as B vitamins or the Vitamin B Complex. The B complex is made of 8 different B vitamins, all of which are essential for a healthy body and mind. They help regulate mood, release energy from food and are essential in the formation of red blood cells, which carry oxygen throughout our bodies. When we have a deficiency in B Vitamins, symptoms can include:
- Poor concentration
- Fatigue
- Weakness
- Muscle pains and abdominal cramps
- Skin conditions including rashes, eczema or dermatitis
- Headaches
- Anxiety
- And more
If you are suffering any of these symptoms, or believe you may have a Vitamin D deficiency, you should visit your GP and seek a diagnosis and advice. These symptoms may be due to a nutrient deficiency, but they could also indicate other underlying health conditions.
The interesting thing about the B-group vitamins is that while all 8 have their individual roles and benefits, they also work together to better their functions as well.
1. Vitamin B1 or Thiamine
The first vitamin to be discovered, thiamine plays an essential role in converting carbohydrates into energy, especially for the brain and nervous system. We need Thiamine to make ATP (Adenosine triphosphate), which transports energy within the cells. Making sure to get enough Thiamine is necessary for keeping our brains healthy and functioning normally and studies have found that this B vitamin can help improve mood and overall energy levels as well.
Like all B vitamins in the B-Complex, thiamine is water-soluble and our bodies can’t make it, so we need to ingest it from our food. Thiamine can be found in foods like pork, poultry, soy beans, whole grain cereals, rice, yeast etc. The NHS recommends 1mg of Thiamine a day for men and 0.8mg a day for women.
2. Vitamin B2 or Riboflavin
This vitamin helps the body release energy from foods, helps your immune system by boosting the activity of certain immune cells and is important for normal vision function. Some studies have found that riboflavin may help prevent the frequency of migraines. It’s also known to keep your skin and nervous system healthy. Sources of Vitamin B2 include milk, eggs, mushrooms and red meat. The NHS recommends 1.3mg a day for men and 1.1mg a day for women.
3. Vitamin B3 or Niacin
Like the other B-vitamins, Niacin is crucial for the release and conversion of foods into energy. It’s functions include acting as an antioxidant, helping repair our DNA, maintaining healthy skin and a healthy nervous system and supports our digestive system as well. Niacin has also been found to help balance cholesterol levels by lowering levels of “bad cholesterol while increasing levels of “good” cholesterol. Studies have shown that those with low levels of Niacin are more likely to suffer from anxiety, fatigue, poor memory and pellagra. Vitamin B3 can be found in chicken, tuna and eggs. The NHS recommends 16.5mg a day for men and 13.2mg a day for women.
4. Vitamin B5 or Pantothenic Acid
This vitamin also helps convert food into energy and is essential for making vital red blood cells, which carry oxygen throughout our bodies. Pantothenic acid also helps maintain normal immune function by contributing to the production of antibodies so helps fight off colds and infections. Vitamin B5 also helps rejuvenate skin, hair and helps lower cholesterol. It’s fairly simple to ensure you are getting enough Pantothenic Acid by ensuring you have a healthy, balanced diet, as this essential vitamin can be found in vegetables like broccoli, white and sweet potatoes, mushrooms, and more. There is no recommended amount set by the NHS, but you should be able to get all you need by having a regular, balanced diet, as Vitamin B5 can be found in a lot of foods.
5. Vitamin B6 or Pyridoxine Hydrochloride
Vitamin B5 is important in over 100 enzyme reactions throughout the body. One of its most important functions is to help convert energy from food along with the other B-Complex vitamins, but Pyridoxine is also necessary for helping to keep our nervous system healthy, maintaining our energy levels and in the production of antibodies to fight off colds and infections. Vitamin B6 is also important in regulating our sleep cycle and moods by creating neurotransmitters like serotonin, dopamine and GABA. It also helps the body form hemoglobin, the part of the red blood cell necessary for carrying oxygen. You can find Pyridoxine in foods like pork, poultry, oats, soybeans, peanuts and some fish. The NHS recommends 1.4mg a day for men and 1.2mg a day for women.
6. Vitamin B7 or Biotin
Biotin, also known as Vitamin H, plays an important role in strengthening the hair follicle (even of the eyelashes and eyebrows) and nails by creating elastin and keratin - the building blocks of healthy hair and nails. It’s also responsible for producing the fatty acids that nourish the skin, biotin assists in the production of new skin cells and helps our oil glands function properly. Biotin can be found in egg yolks, organ meats like liver and kidney, nuts, bananas, cauliflowers and more.
7. Vitamin B9 or Folic Acid
Vitamin B9 naturally occurs as folate, it’s an important nutrient that works with the other B vitamins and is essential in the formation of red blood cells, and plays a crucial role in the growth and development of cells and DNA. If Vitamin B9 is synthetically created it occurs in the form of folic acid. Vitamin B9 can be found in green leafy vegetables, eggs, cereals, and poultry. The NHS recommends 200μg folate a day.
8. Vitamin B12 or Cobalamin
Vitamin B12 is essential for normal function of your brain and nervous system. It also plays an important role in the formation of red blood cells and the creation of DNA. It contributes to the body's energy levels by helping the body absorb folic acid and helps regulate our sleep and mood by acting as a cofactor in the creation of ‘feel-good’ neurotransmitters, dopamine and serotonin. Vitamin B12 can be found in foods like beef, pork, fish, milk, and eggs. The NHS recommends a daily intake of 1.5 micrograms of Vitamin B12 a day for adults.
Considerations
Most people get enough B Vitamins by eating a healthy, balanced diet, but it is still possible to be deficient. There is benefit to topping up your B vitamins as a complex rather than individually in regards to absorption, as the B vitamins work together and work better collectively rather than individually. Additionally, some of the B vitamins, such as B12, can be difficult to source for vegans and vegetarians.
The best way to make sure you’re getting enough B vitamins though is your diet and if you think you may have a Vitamin B deficiency you should always consult your doctor or GP. Food rich in Vitamin B’s include whole grains, eggs, leafy green vegetables, chicken, fish, milk, nuts and avocados.
If you do decide to look for a B-Complex supplement make sure to do your research to ensure high-quality, high-purity ingredients sourced from a GMP facility. Make sure to check the labels to ensure that it contains the B Vitamins in the right quantities for you, as some may vary.
The Naturality Lab has combined a super blend of all 8 B Vitamins with the Ayurvedic herb, Ginkgo Biloba to create an energy boosting and stress releasing formula to help combat tiredness and fatigue so you can beat brain fog and help keep your brain healthy.
Ginkgo Biloba
The Ginkgo is among the oldest living tree species and has been used by Chinese monks for several thousand years. Ginkgo works by helping oxygen rich blood flow more freely in our brain and body. This increase in blood flow in the tiny capillaries in the brain is thought to increase mental performance and fight against age-related disorders.
There has been some promising research showing that Ginkgo Biloba helps protect the brain from toxicity and may also help reduce the amount of pain associated with headaches and migraines.
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