10/30/2025
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B Vitamins are water-soluble and work together in the body for energy metabolism, nutrient utilization, catalysts for many different enzymes, nervous system, energy levels, - just about everything that happens in the body requires B vitamins! They are rapidly used, and the more active and/or stressed a person is, the more Bs will be required daily(as with C and magnesium). B vitamins are also heat and light sensitive, so cooking or food processing will deplete much of it from food.
Deficiency of one or more of the Bs is common, and it is a good idea to top up with a good B-complex(at least 50mg), in addition to eating a whole foods natural diet. Stress management is also important too. Here is a little breakdown of the different Bs and just some of the functions they serve in our bodies. Remember that they work synergistically together, so a combination complex is best to supplement, although for therapeutic uses a single B can be taken for some time. If unsure, take a complex also for good measure.
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Also known as thiamin, vitamin B1 helps convert food into energy, plays a role in muscle contraction, and supports normal nervous system function. Additionally, it is often called an โanti-stressโ vitamin because of its ability to protect the immune system.
Can be found in: whole grains, beans, spinach, kale, yeast, nuts, sunflower seeds, meat.
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Also known as riboflavin, vitamin B2 helps your body break down and use the carbohydrates, fats, and proteins in your diet. It is important for body growth and red blood cell production.
Can be found in: almonds, wild rice, eggs, Brussels sprouts, spinach, broccoli, salmon.
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Also known as niacin or niacinamide, vitamin B3 helps the digestive system, skin, and nerves to function. In addition, it supports cellular energy production and boosts HDL cholesterol (the good cholesterol).
Can be found in: beef, poultry, fish, legumes, nuts, eggs, beans, and green vegetables.
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Also known as pantothenic acid, vitamin B5 is needed for our bodies to break down fats and carbohydrates for energy. In addition, is necessary for our bodies to produce hormones, as well as being needed for growth.
Can be found in: just about every food group โ its name even says so. Pantothenic comes from the Greek word pantothen, meaning โfrom everywhere.โ Rich sources include organ meats, egg yolk, whole grains, avocados, nuts, lentils, broccoli, kale, and yogurt.
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Involved in over 100 cellular reactions throughout the body, vitamin B6, also known as pyridoxine, is instrumental in keeping various bodily functions operating at their best. It helps the body metabolize amino acids from our food, build new red blood cells, and is involved in mood and sleep patterns because it helps the body produce serotonin, melatonin and norepinephrine.
Can be found in: meat, poultry, eggs, fish, bananas, berries, peaches, carrots, spinach, sunflower seeds, and brown rice.
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Known as the โbeautyโ vitamin, vitamin B7, or biotin, is especially known for supporting healthy hair, skin and nails.
Can be found in: strawberries, organ meat, yeast, chicken, fish, cauliflower, egg yolks, and nuts.
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Also known as folate, vitamin B9 is most commonly known for its role in fetal health and development because it plays a critical role in the proper development of the babyโs nervous system. It additionally fosters the growth of red blood cells.
Can be found in: dark green leafy vegetables, organ meats, beets, dates, avocados, beans, salmon.
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This B vitamin, also known as cobalamin, is a team player. It works with vitamin B9 to produce red blood cells and help iron do its job โ create the oxygen-carrying protein, hemoglobin. Vitamin B12 also helps regulate and maintain a healthy central nervous system.
Can be found in predominantly foods of animal origin such as chicken, beef, fish, pork, and clams, and some in spirulina and seaweeds. Because vitamin B12 is not adequately naturally occurring in plant foods, vegetarians and vegans might not get enough in their diets and may need to take a B supplement. As we age, our ability to absorb it becomes less so, so good idea to supplement and in its methyl-form, as it does need to convert to this form to be utilized in the body.
Be Brain smart, and take your Bs!!!๐ฉโ๐ซ
Tina Foster, RHN
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