The B vitamin complex consists of eight individual B vitamins. They are often recognized together, but each performs an essential and unique role in the body. The B vitamins also help your body convert food into fuel, allowing us to maintain a steady energy level throughout the day.
The B Vitamins
B1 helps the body create new cells. Many refer to it as the anti-stress vitamin because of its ability to build up the immune system. This vitamin is a significant factor in breaking down simple carbohydrates and support the normal function of the nervous system.
What is a good source? Whole grains, nuts, peas, peanuts, red meats, beans, spinach, milk, kale, cauliflower, blackstrap molasses and wheat germ
Riboflavin fights free radicals, which damage cells within the body. It aids in preventing heart disease and early aging. B2 is crucial for the production of red blood cells, necessary for oxygen distribution throughout the body.
What is a good source? Almonds, wild rice, milk, salmon, yogurt, eggs, beef, broccoli, Brussels sprouts, spinach, and soybeans
Niacin, or B3, is praised for its ability to raise HDL cholesterol. This will lessen the amount of the LDL cholesterol in the body. Niacin levels are often lower in alcoholics, but most people have normal levels of this B vitamin through diet.
What is a good source? Yeast, red meat, fish, poultry, peanuts, wheat bread, milk, eggs, beans and green vegetables
B5 (Pantothenic Acid)
Pantothen, from Greek origin, means from all sides. This vitamin is available in nearly every food group. B5 breaks down fats and carbohydrates for the body to convert into energy. In addition to breaking down fats and carbohydrates, it’s relied upon in the production of testosterone and other hormones. This B vitamin helps promote skin health and supports cellular energy production.
What is a good source? Avocados, yogurt, eggs, organ meats, whole grains, cashews, milk, broccoli, and legumes
B6 is needed to regulate levels and metabolize amino acids and glycogen. It promotes the production of serotonin, norepinephrine, and melatonin; these hormones are vital players in mood and healthy sleep patterns. B6 is necessary for red blood cell formation and aids in the reduction of inflammation.
What is a good source? Chicken, eggs, turkey, tuna, bananas, salmon, lentils, cooked spinach, sunflower seeds, cheese, brown rice, and carrots
Biotin has often been tagged a vitamin for beauty. It supports healthy skin, hair, and nails. B7 assists in fat, protein, and carbohydrate metabolism, and helps diabetics to keep blood glucose levels in control. This vitamin is vital for pregnant mothers to ensure healthy baby growth.
What is a good source? Barley, liver, yeast, strawberries, pork, chicken, cheese, fish, soybeans, potatoes, cauliflower, egg yolks and nuts
B9 (Folic Acid or Folate)
Folic acid, the synthetic form of B9, appears in fortified foods like bread and cereal. Folate, known for its role in fetal growth and development, plays a critical role in proper development of the fetus’ nervous system. B9 helps prevent memory loss and depression.
What is a good source? Dark leafy greens, asparagus, brewer’s yeast, beets, dates, salmon, avocados, root vegetables, milk, liver, bulgur wheat, and beans
This B vitamin plays an imperative role in the pathways throughout the body. B12 works in conjunction with B9 to produce red blood cells. This, in turn, helps iron do its job to create hemoglobin. It is necessary for DNA synthesis. B12 is found in animal sources, so strict vegetarians may be low on this vitamin.
What is a good source? Fish, shellfish, eggs, dairy, beef, and pork
Illuminari MedSpa offers both B complex and B-12 injections for supplementation and the promotion of a healthy you. If you are not sure if you are getting enough B vitamins, or if you have any questions, please contact us. We serve clients in Agoura Hills and the surrounding areas.