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 an idea of what a good B COMPLEX would look like! 💊
I feel like these are one of the most talked about vitamins – probably because there are 12 of them however 8️⃣ are considered essential for optimum health + ALL 8 are water soluble meaning you need to consume them DAILY because they are NOT stored in your body! Fun! 💦
✅ Most B-Complex Supplements will include all 8 essential vitamins. When choosing a B-Complex look for Bioactive Forms where possible, brands with minimal fillers/extra ingredients + free of artificial dyes/colouring.
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 haven’t heard of these forgotten siblings is because they no longer fit the “official” definition of a vitamin + are not considered “essential/required” for “normal” human growth – however they are still used + recommended for a variety of health needs! 🤓
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 (always get Folate and avoid Folic Acid when possible)
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.
🅱️1️⃣2️⃣ – COBALAMIN (always get Methylcobalamin and avoid Cyanocobalamin when possible)
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.
“Eat more plants. Do more yoga. Read more books.”