Vitamin b

What is vitamin B?

1. Vitamin B is available in 8 different Vitamins. See below for a detail of each.

The following are no longer considered vitamins: B4, B8, B11 & B10.

2. Most of the B vitamins cannot be stored and must be consumed thru the foods we eat.

3. B Vitamins do not give us fuel for energy but rather it helps the body to use the energy providing nutrients such as carbs, fat, and proteins for fuel.

What are the Vitamin B types and how do I get them naturally?

1. B1 - Thiamine, Benfotiamine

Used for the basic cell function and breaks down your nutrients
How to obtain naturally: Liver, pork, redmeat, salmon and seeds
If you are low in this there can be issues with brain fog. Causes a mixed bag of nervous system problems like neuropathy.

2. B2 - Riboflavin

Used for iron metabolism, helps with eye health, lowers homcysteine, and can provide migraine relief.
How to obtain naturally: Almonds, asparagus, dark leafy greens, liver and other organ meats, mushrooms, and red meats.
If you are low in this there can be issues with brain fog. Causes a mixed bag of nervous system problems.

3. B3 - Niacin

Turns your food into energy. Helps the nervous system, digestive system and skin health.
How to obtain naturally: Avocado, beef, chicken, fish, liver and other organ meats, mushrooms, and sweet potatoes.
If you are low in this there can be issues with: cognitive issues/brain fog, dermatitis, diarrhea, migraines, and pellagra.

4. B5 - Pantothenic Acid

This is important for brain health, integrity of the cell membrane, movement of your muscles, myelin sheath protection (fatty coating to that surrounds the nerve fiber), regulates metabolism of liver, critical for methylation (regulates gametogenesis, embryonic and placental growth, imprinting and epigenesis ).
How to obtain naturally: Eggs, fish, liver and other organ meats.
If you are low in this there can be issues with: Atherosclerosis, headaches, hypertension, skin issues, dysfunction of immune system, and harmful to the liver.

5. B6 - Pyroxidine

Helps with macronutrient metabolism, creates red blood cells, synthesis of neurotransmitters, and important for people with oxalate toxicity problems (to much oxalate causing kidney stones) as they often need extra B6 through the day.
How to obtain naturally: Beef liver, chickpeas, fortified cereals, poultry, salmon, and tuna.
If you are low in this there can be issues with: Anemia, kidney stones, scaly skin on lips, cracks on corner of mouth, and a swollen tongue.

6. B7 - Biotin

Assists enzymes to break down the fats, carbs and protein in the food you eat. Helps maintain nails, skin, hair and your nervous system.
How to obtain naturally: eggs, seeds, red meats, and nuts.
If you are low in this there can be issues with: Hair that is thinking, skin that is scaly and causing rashes around your mouth, nostrils and eyes.

7. B9 - Folate

Important for red blood cell formation and for healthy growth of your cells and the function of the cells. This is a critical nutrient during early pregnancy to help reduce the risk of birth defects of the brain and spine.
How to obtain naturally: dark leafy green vegetables, peas, nuts and beans.
If you are low in this there can be issues with: Infertility, depression, some cancers, cardiovascular disease, Alzheimer's, and dementia.

8. B12 - Cobalamin

Important for red blood cell formation and DNA. Important in function and development of brain and nerve cells.
How to obtain naturally: milk products, fish, poultry, eggs, and red meats.
If you are low in this there can be issues with: decreased red blood cells causing your tissues and organs to not get enough oxygen so this can cause: muscles to be weak, trouble walking, nausea, weight loss, and an increased heart rate.

I am outside and get lots of Vitamin D, isn't that enough?

1. In our body Vitamin D starts as a cholesterol molecule, we will call this D1. Near the surface of the skin Mr. Sun zaps (synthesizes) this D1 and turns it into D2. Our body uses activating enzymes in our liver to turn this into D3 and the kidneys turn it into D4.

2. Unfortunately due to our wonderful four seasons in the midwest we do not get enough sunshine. We also do not spend as much time as we would like outside when the sun is around (think hot and humid days).

3. According to the National Institute of Health 1 in 4 adults is low in Vitamin D.