The powerhouse B vitamins work synergistically with one another but also have important roles to play individually. Taking the full set of eight B vitamins is ideal and many multivitamins feature all eight. Consult with a doctor before beginning a B vitamin regimen and ensure you are taking the recommended dosage.
B1-Thiamine: Thiamine supports the functioning of your heart, muscles and nerves. A deficit in thiamine can increase fatigue, headaches, and muscle weakness. It can even potentially lead to heart issues, weight loss, and health concerns.
B2-Riboflavin: Riboflavin is crucial in maintaining the health of your eyes, skin, and nerves. A deficit may create a crusty mouth, weakness, sore throat, and anemia.
B3-Niacin: Niacin promotes the health of your skin, hair, eyes, and digestive system. A lack of niacin can lead to skin concerns, mental health issues, and digestive problems.
B5-Pantothenic Acid: Pantothenic Acid is essential in creating hormones and red blood cells. A deficit can create nausea, fatigue, and a tingling sensation in your body.
B6- Pyridoxine: Vitamin B6 is helpful in converting your food into energy. A lack of B6 can contribute to anemia, nausea, and skin conditions.
B7-Biotin: Biotin is one of my favorite B vitamins due to the positive effects it has on skin, hair, and nails. A lack of biotin can result in brittle hair/nails and skin conditions such as flaky skin or excessive paleness.
B9-Folic Acid: Folic Acid is highly instrumental for a healthy pregnancy and reduces the risk of major health defects in a newborn, particularly in the brain and spine. It also assists in the formation of red blood cells. In adults, it further supports healthy brain and nerve functioning. A lack of folic acid can lead to digestion issues and to anemia.
B12-Cobalamin: Vitamin B12 assists in regulating the nervous system, producing red blood cells, and the creation of new DNA. It can even play a major role in regulating mood. A deficiency in B-12 can cause paranoia and memory issues. It can further lead to anemia, fatigue, and feelings of weakness.
B vitamins are considered essential in the fight against low energy, fatigue, and mood dysregulation. Unfortunately, the body cannot store B vitamins and high levels of stress along with diet, alcohol, caffeine, and certain medications can interfere with your body’s ability to absorb them. Incorporating a B-complex vitamin into your regimen, while reducing the intake of substances like alcohol and caffeine, can optimize your overall health and functioning.
“Health is wealth”, a mantra Jessica’s mother regularly repeated throughout her childhood. Jessica values achieving balance and wholeness in both arenas of mental and physical health. As a Licensed Clinical Social Worker and a practicing mental health therapist, Jessica promotes healthy living, self-care, mindfulness, and above all, kindness towards self.