Whole Foods Diet
Most people don’t know or understand just how important B vitamins are. Often, I hear others say that they are low in iron, suffer from fatigue, have a slow metabolism and feel stressed or even depressed. A simple B-complex may help alongside a healthy diet.
Research shows that it’s best that you receive all of your nutrients from a whole foods, plant plentiful diet but there are some cases like some of my clients where adding vitamins, minerals or superfoods aids in the process of healthy lifestyle transformations.
For those of you who take an iron supplement to help with low iron, please also consider taking a B-complex which are considered to be co-factors to the mineral iron. Read: Why Plant Based Iron Is Superior to learn about the difference between heme and non-heme iron.
The reason why just taking one single supplement or just a couple doesn’t do much for us is because it may not be in a whole food form.
The best B-complex supplements to choose from are sold with the term ‘Whole Food’ or ‘Food Based’. My favorite B-complex also contains vitamin C. Together they form a good blend for de-stressing!!! Can’t go wrong with that, right?! (Visit your local vitamin or health food store for more information.)
It is also suggested to take a ‘green’ supplement like chlorella, a nutrient dense ‘superfood’ which is also helpful with enriching our blood cells.
Every species on this planet eats food and drinks water for survival. But, unfortunately, our soil is slowly being depleted of our necessary nutrients AND most Americans eat a very processed diet with our overstocked supermarkets. We eat way to much meat, dairy and refined carbohydrates much more so than fruits and vegetables. This is referred to as the Standard American Diet (SAD).
FUN FACT: Part of the reason hangovers are so awful is because alcohol depletes your body of B-vitamins.
List of B-Vitamins & Their Function
B1 or Thiamine – conversion of carbohydrates (carbs!) for energy, heart, muscles and nerves
(usually deficient in alcoholics causing eye problems and mental confusion or ‘wet brain’)
B2 or Riboflavin – conversion of carbs for energy, vision, red blood cells and skin
B3 or Niacin – conversion of carbs AND FAT for energy, skin and nerves. High doses have been found in important case studies to significantly lower cholesterol but also cause a ‘flushing’ or strong tingling sensation in the body that lasts about 30 minutes. (Health food or vitamin stores sell a ‘flush-free’ form of Niacin.) Warning: Very high doses, more than 2000 – 3000 mg daily could cause liver problems.
B5 or Pantothenic Acid – aids metabolism or conversion of food for energy, red blood cells and hormones
B6 or Pyridoxine – helps your body with many functions including protein metabolism, nerves, red blood cells, immune system, neurotransmitters and balancing blood sugar (Warning: Do not take more than 200 – 300 mg daily which may worsen nerve system function by causing numbness.)
B7, H or Biotin – most known for helping growth of hair, skin and nails but also good for a healthy metabolism and yeast balance
B9 or Folic Acid – while highly recommended during pregnancy, it is essential for carrying oxygen through the body, red blood cells and for DNA synthesis
B12 or Cobalamin – important for vegetarians and vegans but also recommended for everyone for metabolism, energy, red blood cells, as well as, our nervous system (Sublingual Methyl-cobalamin is preferred for best absorption.)
To purchase pharmaceutical grade, cGMP certified, Methyl B-12, click HERE.
Be cool & be well!
Next Recommended Topic: Vitamin B12 and Your Gut