All about Vitamin B

Vitamin B plays an essential role in for the health of your body. Do you know about the different kinds of B vitamins?

 There are many essential B vitamins. They play an important role in your body's overall health including cellular health and cardiovascular health.

These 8 B vitamins (B1, B2, B3, B5, B6, B7, B9 & B12) all have different roles.

Vitamin B1 (Thiamin)- helps convert food into energy and is essential for nerve function.  Can find it in spinach, tomatoes, watermelon, pork, and soy.

Vitamin B2 (Riboflavin)- helps covert food into energy and is good for healthy skin, hair, brain and blood. Can find it in dairy, green leafy vegetables, meat, enriched wheat, and oysters. 

Vitamin B3 (Niacin)- helps convert food into energy and is essential for a healthy nervous system. Can find it in beef, chicken, shrimp, peanuts, tomatoes, spinach, and avocado. 

Vitamin B5 (Panthothenic Acid)- helps make red blood cells, and convert food into energy. Can be found in broccoli, cabbage, sweet potatoes, whole grains, mushrooms, nuts, dairy, eggs, and meats. 

Vitamin B6 (Pyridoxine)- helps make red blood cells and improves appetite, mood and sleep. Can find in chicken, tofu, bananas, watermelon, fish, and legumes. 

Vitamin B7 (Biotin)- helps convert food into energy and breaks down glucose (sugar). Can be found in whole grains, eggs, almonds, soybeans, and fish. 

Vitamin B9 (Folate)- helps create new cells and DNA synthesis. Can be found in spinach, leafy greens, chickpeas, tomatoes, asparagus, spinach and legumes. 

Vitamin B12- helps breakdown fatty acids, amino acids and makes red blood cells. Can be found in dairy, beef, pork, chicken, fish, and eggs. 

Signs of Vitamin B deficiency 

Most people get enough vitamin B in the foods they eat if they are eating a balanced diet, however it is still possible to be deficient. Here are some things to look for that may indicate you need more vitamin B in your diet: skin rashes, fatigue, weakness, anemia, confusion, irritability or depression, nausea, abdominal cramps, diarrhea or constipation, numbness or tingling in hands and feet. 

How much vitamin B complex do you need?
Women daily doses:                                Men daily doses:
B1: 1.1 mg                                                    B1: 1.2 mg
B2: 1.1 mg                                                   B2: 1.3 mg
B3: 14 mg                                                    B3: 16 mg
B5: 5 mg                                                     B5: 5 mg
B6: 1.3 mg                                                   B6: 1.3 mg
B7(Biotin): 30 mcg                                     B7 (Biotin): 30 mcg
B9 (Folate: 400 mcg                                  B9 (Folate): 400 mcg
B12: 2.4 mcg                                               B12: 2.4 mcg

Talk to your pharmacist or physician if you need more help figuring out if a Vitamin B supplement is right for you. Incorporate Vitamin B into your diet whenever you can.

Have a great day,

Jenilee 

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