B vitamins! Absolutely essential 💪
What do we need them for?
Energy levels for one thing.
They form part of the process that creates energy in every single one of our cells. The thing about our lovely B vitamins is that they don’t just work on their own – they all interact together.
We need zinc and magnesium, for example, to help B6 do it’s job. So taking B6 on it’s own to help with PMS may not be as effective as taking it with magnesium and zinc.
B12 and folic acid also work in synergy to help lower our homocysteine levels (raised homocysteine levels have been linked to cardiovascular disease, Alzheimer’s, depression and many other conditions).
B12 is also needed for red blood cells and it also helps convert fat and protein to energy. So one of the first signs of a deficiency can be tiredness or anaemia.
How can I make sure I am getting enough B vitamins?
Through diet mostly – but you can think about taking a supplement if you have tested deficient or you feel you could be; so symptoms to look out for include:
🥕 Fatigue and on-going tiredness even if you are getting a good night’s sleep
🥕 Skin complaints like eczema, psoriasis and rosacea
🥕 Cracked lips
🥕 Poor memory and concentration
🥕 Brain ‘fog’
🥕 Lack of energy
🥕 Sore muscles
🥕 Dry and brittle hair
How to get your B vits through diet
B1 (Thiamine): essential for energy production and helps body make use of protein
Courgette; peppers; cauliflower and beans
B2 (Riboflavin): essential for hair, nails and skin; regulates body acidity
Mushrooms, cabbage, mackerel and milk
B3 (Niacin): essential for brain function and balancing blood sugar
Tuna, Chicken, tomatoes, squash and wholewheat
B5 (Pantothenic acid): essential for energy production; helping to make anti-stress hormones
Watercress, broccoli, peas, lentils, celery and strawberries
B6 (Pyridoxine): essential for hormone production; balancing sex hormones and going through the menopause
Cauliflower, bananas, broccoli, red kidney beans, onions and seeds
B12 (Cyanocobalamin): essential for helping the blood carry oxygen (hence energy production); memory and dealing with toxins
Oysters, sardines, eggs, cottage cheese, milk and chicken
B9 (Folate): essential for skin and red blood cells; and brain health
Spinach, peanuts, asparagus, seeds, cashew nuts and avocados
B7 (Biotin): essential for helping the body to use essential fats and promoting healthy skin, hair and nerves cells
Lettuce, tomatoes, herrings, grapefruit, sweetcorn, almonds and cherries
What can you do today do give yourself a boost of B's?
Any questions on whether you're getting enough of the lovely B vitamins then get in touch or book a quick Health Boost check here: