Your body does not store Vitamin B because it’s water soluble, so it’s important to take supplements regularly to maintain healthy levels and fill any nutrient gaps. Each of the 8 B vitamins play their own unique role in keeping your body healthy. Learn more about the B-vitamins, the benefits of them, and why they’re so important for your body.
What Are The Different B Vitamins?
There are 8 different vitamins that make up the B vitamins. Because B-vitamins aren’t stored in your body, you need to replenish them every single day.
- Thiamin: This is also called B1. This vitamin helps convert your carbs to energy. Good sources are whole grain cereal, sesame seeds, seeds, nuts, yeast, and pork.
- Riboflavin: Helps your body breakdown fat, proteins, and carbs. Good sources are milk, egg whites, cottage cheese, whole grain breads and cereal, meat, liver, and kidney.
- Niacin: Helps every single part of your body function properly from your digestive to skin to nervous system. It can help reduce the risk of heart attacks. Good sources are milk, meat, fish, poultry, nuts, and all protein-containing foods.
- Pantothenic Acid (B5): This is considered one of the most important vitamins to human life. It helps make your blood cells, and it converts what you eat into energy. Good sources are milk, meats, peanuts, and legumes.
- Biotin: Eggs, milk, and bananas have deliver small amounts of biotin naturally. You need biotin for healthy hair, skin, and nails. It is especially needed during pregnancy, and if you’re breastfeeding.
- Vitamin B6: When taken with the other B-vitamins, it helps convert your food into energy. It’s for healthy bodies, and brains. Some theories say B6 is propelled the existence of life. Good sources are whole grain cereals, fruit, nuts, fish, and meat.
- Folate aka Folic Acid: This is found in many foods. You need folate in order for your cells to divide, as well as to make your genetic materials and DNA. Good sources are green leafy veggies, legumes, seeds, citrus fruits, and eggs.
- Vitamin B12: To keep your blood, nerves, genetic makeup all healthy, it’s important to have B12 in your diet. Good sources are anything coming from an animal.
Methylated Vitamins: Roughly 30 percent of the American population simply can not metabolize unmethylated B vitamins like folate and B12 due to the MTHFR gene mutation. Since both B’s are essential to our bodies, it’s important to make sure the Vitamin B complex you’re taking is methylated so you can receive the benefits.
How To Tell If You’re Vitamin B Deficient
Each B vitamin has symptoms associated with a deficiency, along with causes. In the United States, most B vitamin related deficiencies are rare due to the common diet, and accessibility to Vitamin B-rich foods. You’re more at risk for a Vitamin B deficiency if you have a poor diet, drink excessive amounts of alcohol, are on PPI medications, or have gut absorption conditions.
- Thiamin (B1): Not a common deficiency in the United States. But, signs may include cracks lips, and general confusion. If you’ve had or are planning on having bariatric surgery, Vitamin B1 is essential. Both the Women’s and Men’s Bariatric Complete Pods have 12mg of Thiamin.
Shop: Women’s Bariatric Complete Pod
- Riboflavin (B2): This is another deficiency that is not common in the US. It, too, could include cracks on the lips and overall confusion as symptoms.
- Niacin (B3): If you’re not getting enough Niacin in your diet, you could have digestive issues, nausea, stomach cramping, and general confusion. This is very rare in the United States.
- B5: Rare, yet a deficiency can happen. Signs may be exhaustion, insomnia, depression, digestive issues, burning feet, and upper respiratory infections.
- Biotin: A deficiency of biotin could cause you to have issues such as dry and scaly skin, cracked skin, brittle hair and nails, hair loss, exhaustion, muscle pain, prickling sensation on hands and feet.
- B6: Signs of a deficiency may include anemia, cracked and dry lips, depression, confusion, and nausea. This is common in people with liver or kidney disease, autoimmune disorders, smokers, obese people, and alcoholics.
- Folate/Folic Acid: Pale skin, exhaustion, shortness of breath, swollen tongue, grey hair, mouth sores are all symptoms of a potential folic acid/folate deficiency.
- B12: There are 2 main causes for a B12 deficiency. Weight loss surgery, and being vegetarian. Signs of a deficiency may include strange sensations in your hands and feet, difficulty walking, a swollen tongue, fatigue, loss of memory, and overall weakness.
What is Vitamin B Complex Used For?
A B-Complex is all the B vitamins in one dosing. Even though some of them have similar effects, they all work together for maximum effectiveness.
B Complex vitamins, as long as you aren’t exceeding the daily allowance, is beneficial for everyone. But, there are some groups who benefit more than others:
- If you’re pregnant or breastfeeding, a B-complex vitamin may protect you and your baby, both during and post pregnancy.
- If you’re 50 or older, you lose the ability to absorb B12. This is due to many things, including a decreased appetite which makes getting it strictly through diet a little more problematic.
- Medical conditions like cancer, celiac disease, hyperthyroidism, alcoholism, and other -ism’s could cause nutrient deficiencies, including the B-vitamins. A B-Complex may be beneficial.
- Eating a strictly plant-based diet, such as vegetarians and vegans, have the potential for a B vitamin deficiency.
- Medication for diabetes and to control stomach acids can make it difficult to absorb Vitamin B so taking a supplement may be a good idea.
What Are The Benefits Of Taking A B-Complex?
Being potentially deficient in Vitamin B isn’t the only reason to take a supplement. There are other benefits B’s bring to the table. Check out the many other reasons Vitamin B’s are helpful.
- Stress and Mood: Vitamin B supplements can be great for mood and energy.
- Depression: A B-complex could help alleviate symptoms associated with depression and anxiety. Especially when taken alongside prescribed medication. Always check with your doctor to make sure there is no risk of negative drug interactions.
- Red blood cells: Your body needs Vitamin B to make its red blood cells.
- Brain function: Your brain is responsible for using 20 percent of all the energy you produce. Healthy levels of Vitamin B fuels your brain.
- Nerve function: Keep your nervous system healthy with the right amount of Vitamin Bs.
- Digestion: Vitamin B will help your body convert the food you eat into the energy it needs to go about the day.
- Cardiovascular health: Vitamin B has been shown to greatly reduce the risk of heart disease and strokes by lowering homocysteine levels.
Will Taking a B-Complex Vitamin Make You Gain Weight?
No, a B-complex will not make you gain weight, unless you were severely deficient in it. Even then, it will be temporary while your body levels. When you don’t have enough Vitamin B in your system, you have a lack of appetite so once you start supplementing, you should regain that need for food. When you’re dieting, it’s always a good idea to take a multivitamin, including one with Vitamin B Complex.
The most typical side effect of Vitamin B is a deeper yellow urine generally eliminated a couple hours after taking the vitamin. That’s due to your body eliminating the amounts you don’t need, and almost always will happen. It’s nothing to be alarmed by.
Is Too Much B Bad For You?
Vitamin B is a water soluble vitamin, so it’s a little more difficult to take too much because your body will just naturally eliminate the excess. If you do take too much Vitamin B, here are some of the effects it could have on your body:
- Painful skin sores
- Light sensitivity.
- High blood sugar levels
- Liver damage
If you’re taking a supplement, just make sure you follow the dosing recommendations and take it as directed.
Learn about The Amazing Vitamin A
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Is It Safe To Take B Vitamins Daily?
The B vitamins, whether you’re taking them individually or as a B complex, are perfectly safe to take every day. As long as you follow the usage directions. If you have kidney disease or diabetes, you should not take high doses of vitamins unless you get the go-ahead from your doctor.
When taking Vitamin B Complex, or any other supplements, always check with your doctor. You want to avoid any type of interactions, and some supplements and medications don’t play nice together. Also, some medications may result in nutrient depletions.
Pick which vitamins you want by personalizing your pod. Visit our Personalized Pods page, take the quiz, and create your pod.
If more energy is what you need, then check out Tespo’s Energy and Energy Plus Pods
Disclaimer: The Food and Drug Administration (FDA) suggests that you consult with a health care professional before using any dietary supplement. Many supplements contain ingredients that have strong biological effects, and such products may not be safe in all people.
These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease.