OH BOY, okay, a quick crash course through the endless B Vitamins. 🤯
*SIDE NOTE* if you stick with me long enough, I will be doing #FoodFacts for each individual B Vitamin – this post is just a quick overview to get a good idea of why B vitamins are important and what to look for in a B COMPLEX supplement!
🤓 I feel like B vitamins are one of the most talked about supplements- probably because there are 12 of them but only 8️⃣ are considered ‘essential’ for optimum health. However, ALL B vitamins are water soluble meaning you need to consume them DAILY because they are NOT stored in your body! Fun! 💦
But 🐝4 we 🐝gin (had to do it 🤷🏼♀️) if you’re wondering what happened to B4 (Adenine), B8 (inositol), B10 (Para Amino Benzoic Acid – PABA), and B11 (Salicylic Acid) the reason you may not have heard of these forgotten siblings is because they no longer fit the “official” definition of a vitamin and are not considered “essential/required” for “normal” human growth – however they are still used and recommended for a variety of health needs! In fact, you’ll find a lot of the B-complex supplements listed above will contain a few extra B vitamins such as Inositol and PABA! 🤓
✅ Most B-Complex Supplements will include all 8 essential B vitamins and sometimes a few other vitamins. When choosing a B-Complex look for Bioactive Forms where possible, brands with minimal fillers/extra ingredients and products that are free of artificial dyes/colouring. I personally like to rotate through supplements and brands so that my body doesn’t adapt to one formula and I get a wider range of benefits- plus you never know what new, exciting supplements could pop up! A few of my favourite B-complex supplements to rotate through are: True Hopes EMP, CanPrev Synergy B, AOR Ultra B or Natural Factors Ultra Strength Active B Complex.
WATER-SOLUBLE
B-Vitamins are considered water-soluble meaning they are carried to the body’s tissues but cannot be stored in the body. For this reason, water soluble vitamins must be consumed daily.
ESSENTIAL FOR
-
- Immune function
- Iron absorption
- Energy production
- Brain function
- Cell metabolism
BEST SOURCES
-
- Free-range, grass-fed and ethically sourced meats, organs and eggs
- Wild fish
- Avocados
- Local, organic and/or GMO-fee leafy greens, cruciferous vegetables, raw nuts/seeds, wild mushrooms and legumes
🅱️1️⃣– THIAMINE
Essential for addressing digestive issues and converting nutrients into energy.
BEST SOURCES: grass-fed pork, wild seafood, raw nuts/seeds and wheat germ.
🅱️2️⃣ – RIBOFLAVIN
Essential for boosting energy and also acts as an antioxidant.
BEST SOURCES: grass-fed beef, organ meats, brussel sprouts and mushrooms.
🅱️3️⃣ – NIACIN
Essential for brain function, cellular signaling, metabolism and DNA production/repair.
BEST SOURCES: free-range chicken/turkey, organ meats, anchovies, wild fresh tuna and lentils.
🅱️5️⃣ – PANTOTHENIC ACID
Essential for hormone/cholesterol production and boosting energy.
BEST SOURCES: raw sunflower seeds, wild salmon, avocados, organ meats and shiitakes.
🅱️6️⃣ – PYRIDOXINE
Essential for amino acid metabolism, red blood cell production and the creation of neurotransmitters.
BEST SOURCES: legumes, wild salmon and raw nuts/seeds
🅱️7️⃣ – BIOTIN
Essential for carbohydrate, fat + amino acid metabolism and regulates gene expression.
BEST SOURCES: free range eggs, organ meats, almonds/walnuts, yeast, cauliflower, and avocados.
🅱️9️⃣ – FOLATE
Essential for the formation of red + white blood cells and proper cell division, cell growth, and amino acid metabolism.
BEST SOURCES: leafy greens, organ meats, legumes, and cruciferous vegetables.
When choosing a B9 supplement, look for supplements that say Folate and avoid Folic Acid when possible.
🅱️1️⃣2️⃣ – COBALAMIN
Essential for neurological function, DNA production and red blood cell development.
BEST SOURCES: ethically sourced meats, free-range eggs, wild seafood and non-conventional dairy.
When choosing a B12 supplement, look for supplements that say Methylcobalamin and avoid Cyanocobalamin when possible.
With love,
Heidi MacAulay
“Eat more plants. Do more yoga. Read more books.”
SWELL - SOPHROSYNE WELLNESS 
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