To B Vitamin or not to B Vitamin…

Do you struggle with your energy levels?

According to a YouGov survey in December 2021, 1 in 8 Britons feels tired all the time. Feeling tired, especially if this state becomes chronic, can heavily impact your mood, work, productivity, social life, relationships, and physical and mental wellbeing. There are many reasons why you could be feeling more tired than usual but one less obvious reason may be a deficiency in B vitamins.

There are 8 B vitamins in total and each one is just as important as the other. A particularly important role B vitamin’s play is to help carry oxygen and nutrients around the body, turning food into fuel and thus providing energy to the body. B vitamins are also needed to make serotonin and melatonin – hormones which support our mood, emotional wellbeing, and sleep cycles which impact our energy levels too.

B vitamins are water soluble which means they are easily absorbed, but the body can’t store them. Therefore, it’s vital to include them in your diet every day, either through dietary sources, supplements, or both depending on your needs.

The B Vitamin Breakdown:

B1 – Thiamine. Converts food into fuel to provide energy to the body, increases blood flow to support the cardiovascular system and helps build lean muscle mass.  Food sources include pine nuts, sunflower seeds, flaxseeds, black beans, peas, asparagus, salmon, and trout.

B2 – Riboflavin. Works as an antioxidant protecting cells from damage caused by toxins and free radicals. Also supports the growth of skin, hair, and nails. Food sources include green leafy vegetables, spirulina, broccoli, whole grains, nuts, and seeds.

B3 – Niacin. Helps repair damaged cell DNA and protects brain cells from stress and damage to support brain function, memory, and concentration. B3 is also used to convert food into fuel and provide energy for cells. Food sources include mushrooms, leafy greens, spirulina, nuts and seeds, legumes, lentils, and whole grains.

B5 – Pantothenic Acid. Known as the anti-stress B vitamin as it helps regulate stress hormones and can therefore help during stressful episodes. However, it can be easily depleted by high alcohol consumption and chronic stress. B5 is also needed for energy production, mood regulation and reducing inflammation in the body. Food sources include shitake mushrooms, avocadoes, tomatoes, sunflower seeds, peanuts, lentils, legumes, whole grains, meat, and fish.

B6 – Pyridoxine. B6 is in high demand and has many roles. It is needed to make serotonin, the hormone which regulates our mood and feelings of wellbeing, and melatonin, the hormone which regulates our sleep/wake cycles. It assists the immune system helping to make antibodies which protect the body from infections, and is also required to make red blood cells which can prevent fatigue associated with anaemia. High stress, the OCP (oral contraceptive pill), excessive alcohol consumption and hormonal imbalances can all deplete levels of B6. Food sources include dark leafy greens (spinach, kale, rocket), avocado, sweet potato, bananas, papaya, pistachios, walnuts, sunflower seeds, chickpeas, beef, and salmon.

B7 – Biotin. Perhaps one of the more well-known B vitamins for its use in personal-care products to promote healthy skin, hair and nails as it stimulates the production of keratin, a structural protein which helps form the tissues of hair, nails, and outer layer of the skin. Biotin is also necessary for energy production and helps regenerate damaged tissues. Biotin absorption can be compromised with prolonged antibiotic use and alcohol. Food sources include bananas, nuts and seeds, wholegrains, lentils, legumes, broccoli, cauliflower, sweet potato, mushrooms, and oily fish.

B9 – Folate/Folic Acid. B9 is referred to as both Folate (the natural form found in nature) and Folic Acid (the synthetic form used in supplements and used to fortify food such as bread and cereals). B9 along with B12 is needed to make red blood cells, repair damaged cells, and synthesise new cells. Food sources include green leafy vegetables (spinach, kale, watercress), spirulina, broccoli, oranges, legumes, lentils, brown rice, sunflower seeds, beef, and seafood.

B12 – Cobalamins. B12 is again another B vitamin necessary for energy production and DNA synthesis. It works synergistically with B9 to make red blood cells which deliver oxygen to cells. As well as regulating mood, B12 also slows down cell ageing, supports liver detoxification and is crucial for nerve function as it helps regenerate the protective layer found around nerve cells known as the myelin sheath which prevents nerve damage. The ability to absorb B12 declines with age so it’s vital to make sure your levels are adequate as you get older. A deficiency may also be due to a vegan diet as most dietary sources of B12 are found in animal products. However other causes of deficiency may be due to malabsorption connected to gut issues, inflammation, trauma, infection, or medication use. Food sources include chlorella, dulse, nori, kelp, shitake and lion’s mane mushrooms, meat, sardines, mackerel, and wild salmon.

Recommended dietary allowance (RDA) of B vitamins for adults:

*These reference ranges are for guidance only

Next Steps:

If you have been struggling with your energy levels and would like some support to help you feel like yourself again, working with a nutritional therapist to help you implement changes and create new dietary goals that benefit your wellbeing can be a great place to start.

If you want to make 2023 your healthiest year yet book in for a free discovery call with me by dropping a line at lisa@floweroflifenutrition.co.uk and we can discuss your health needs and goals.

Benefits of working with a nutritional therapist include:

• Identifying which areas of your body need supporting
• Following a personalised nutrition plan specific to your needs and goals
• Feeling empowered so you can understand how your body works and what it needs to feel healthy and strong
• 1-2-1 support and guidance from me as you make changes and embrace your health journey

I’ve helped many on their wellbeing journey, and I’d love to help you too.