Got All Your B’s?

Have you ever heard niacin or biotin vitamins before? Have you seen B6 or B7 and wondered how many B vitamins are there? 

Today I will inform you all of the vitamin B house. Before I go over the eight vitamins let’s take a look at a summarize list of what they do. 

We can thank vitamin B for enchasing our moods, memory recall, wound healing, body performance, relief from anxiety, skin and health care, and the formation of red blood cells. Really the B powerhouse has a lot to be recognized for. 

Let’s begin!


Prevents any problems related to the nervous system, brain, muscle system and some parts of the digestive system. Its particularly has to do with the inflow of electrolytes in the cells. Foods that contain a good amount of thiamine are peas, nuts, legumes, poultry and rice. 

Riboflavin (B2)

Is our energy powerhouse. It breaks down proteins, fats and carbohydrates. It helps in the conversion process of turning carbs into adenosine triphosphate (ATP) which then produces energy. A few foods that a high amount of riboflavin are eggs, dairy products, asparagus, avocadoes, mushrooms and pumpkins.

Niacin (B3)

Of all the eight vitamins I think that niacin is the second well known B vitamins. Niacin is crucial for reducing the risk of heart diseases and reducing cholesterol. Often times, when one takes niacin for a long period of time, they may have something called a niacin flush. This is when you capillaries expand and increase blood flow to the surface hence skin turns red. Its not harmful, but a friendly advice is if you start to notice it happening more often, you should talk to your doctor about reducing your dose

Pantothenic Acid (B5)

This is by far one of the most undervalued yet the most important vitamins. It’s not only needs for blood making it’s a converter to create energy through the food you eat. There are plenty of vegetables that contains a high source of B5 including broccoli, mushrooms, peas, and lentils.

Vitamin B6

Vitamin B6 is an essential vitamin for the central nervous system. Vitamin B6 primarily assists the brain and its functions as well as protein metabolism. Foods that are a good source of vitamin B6 are chickpeas, tuna, salmon, potatoes and bananas.

Biotin (B7)

I see these bottled supplements all the time! Mostly for people that have hair loss or brittle nails. Almost all my friends and members of my family are obsessed with this vitamin. Contrary to popular belief, a defenicy in vitamin B7 is not common. Its seen usually in pregnant woman and that’s mild.  We can thank Biotin for keeping the optimum health for skin, hair, eyes, and nervous system. Foods that contain a good source of biotin are organ meats, nuts, cauliflowers, bananas, mushrooms and egg yolks. 

Folate (B9)

Vitamin B9 is vital for the formation and maintenance of DNA. It also aids in proper blood cell function.  There are some foods that you can incorporate in your diet for Leafy greens, legumes, beets, oranges broccoli and Brussel sprouts. 

Vitamin B12

Vitamin B12 has overlapping duties with the other vitamins. Its essential for red blood cell formation, brain function and DNA synthesis. Foods that are an excellent source of Vitamin B12 are salmon, tuna, milk, yogurt, cheese and eggs.

In Conclusion

Well that’s a lot of information to know and dissect. In conclusion, vitamin B is very important. While I listed many food sources one may retrieve it from, I understand that some may need a boost for lifestyle or dietary needs. I have one supplement I recommend that is clean from most toxins. Please bear in mind the RDA is very HIGH. I recommend you start a slow dose and inform your doctor about your thoughts on taking Vitamin B based on your symptoms. It can be found here on Amazon.

As I said in my all my previous posts if you are a healthy person, do not take supplements unless recommended by a doctor or if there is a moderate need. Food is our best supplement 

Tune in next week to learn about 2 popular Superfoods!

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