The ABCs of B-Vitamins

When it comes to vitamins, there are a few that we know are important for good health, and why—Calcium for bone support, Vitamin C for immune support—and many that we know we’re supposed to take, but we don’t know the reasons. B-Vitamins, especially B-complexes, are those vitamins that we know are good for us, but we don’t know why they’re so important to our body’s optimal function.

There are eight essential B-Vitamins that our bodies need, and these important nutrients help convert our food into fuel, allowing us to stay energized throughout the day. While all of the B-Vitamins work together for energy and metabolism, each has its own specific benefits—from promoting healthy skin and hair to preventing memory loss or migraines. While all of the B-Vitamins can be found in the foods we eat, it may be important to take a well-rounded B-complex to fill in any gaps in our diets and keep our bodies running at their best.

The eight essential B-Vitamins are:

• Thiamine (B1): Thiamine is important for getting cellular energy from the foods we eat, as well as breaking down simple carbohydrates. It also plays an important role in our body’s ability to make new cells, because it’s required for the synthesis of RNA and DNA. The best food sources of Thiamine are lentils, whole grains and kale.
• Riboflavin (B2): This B-Vitamin works as an antioxidant, and may help prevent early aging and the development of heart disease. It is also a basic building block for normal growth and development (and the vitamin responsible for Mountain Dew-colored pee when you take your vitamins!). Riboflavin is found in almonds, milk and eggs.
• Niacin (B3): Niacin supports over 200 chemical reactions in the body including cellular energy production and fatty acid synthesis, as well as helping boost HDL (good cholesterol). It’s most readily available in red meat, peanuts and lentils.
• Pantothenic Acid (B5): Pantothenic Acid helps support fatty acid synthesis, as well as being responsible for the production of sex- and stress-related hormones. While it’s found in just about every food group, the best sources of Pantothenic Acid are organ means, egg yolks and avocados.
• Pyridoxine (B6): Along with fellow B-Vitamins 12 and 9, B6 helps regulate levels of the amino acid homocysteine (associated with heart disease). Pyridoxine is a major player in mood and sleep patterns because it helps the body produce serotonin, melatonin and norepinephrine, a stress hormone. Vitamin B6 is fairly abundant in the diet, and can be found in cooked spinach, bananas and fish.
• Biotin (B7): Because of its association with healthy hair, skin and nails, this B vitamin also goes by “the beauty vitamin.” It may help people with diabetes control high blood glucose levels, too. This B vitamin is especially important during pregnancy because it’s vital for normal growth of the baby. B7 is commonly found in Brewer’s Yeast, cheese and barley.
• Folic Acid (B9): Also known as vitamin B9, folic acid is needed for DNA synthesis, the formation of red blood cells and for the metabolism of amino acids. Folic acid is most commonly known for its role in fetal health and development, as it is critical for the formation of a baby’s spinal cord and nervous system. This important developmental process occurs during the initial weeks of pregnancy, and so adequate folic acid intake is especially important for all women of child-bearing age. Folate is most abundant in dark leafy greens, asparagus and beets.
• Cyanocobalamin (B12): Vitamin B12plays a critical role in the pathways of the body that produce cellular energy. It is also needed for DNA synthesis, red blood cell formation and for healthy nervous system function. Individuals who follow vegan or vegetarian diets may benefit from a B12 supplement since B12 is predominantly found in foods of animal origin such as chicken, beef, fish, milk and eggs.

If you’re not getting enough B-Vitamins in your diet, you can also take a B-Vitamin supplement, known as a B Complex. Most B Complexes provide therapeutic doses of all eight B-Vitamins, as well as other vitamins and coenzymes that help make them more bioavailable. Some of our favorite B complexes are:

• Innate Response B Complex: Derived from 100% whole food, B Complex provides a balanced ratio of B vitamins in their most bioavailable food form. B Complex is specially crafted to provide a balanced spectrum of all the essential B vitamins and their inherent co-factors as found in food. Try the Innate Response Coenzyme B Complex for an even more well-rounded formula.
• Genestra Active B Complex: Comprehensive vitamin B complex formulation that includes a wide range of essential B vitamins in the body’s most preferred active forms, which are optimal for nutrient needs.
• Metabolic Maintenance Phosphorylated B-Complex: This highly bioavailable blend contains the phosphorylated forms of B2 and B6, as well as the methylated forms of B12 and Folate. Developed according to the recommendations of doctors most familiar with 5-MTHF, this comprehensive product eliminates the need for additional B-vitamin supplements.
• ProtoGenX Max B: Max B is an advanced, balanced B-complex formula that features a blend of B vitamins and complementary nutrients. It also contains highly active “living” B vitamins in their end-chain forms from natural sources.