‘B’ energised with B vitamins

While B vitamins can be found in various foods, supplementing with B vitamins can ensure you’re getting adequate amounts, particularly if your diet is lacking or you have increased nutritional needs.

 The 7 essential B vitamins and their health benefits

1. Vitamin B1 (Thiamine)
   Important for converting carbohydrates into energy with most thiamine stored in muscles. Thiamine also plays a significant role in nervous system healthy by maintaining healthy mood.

2. Vitamin B2 (Riboflavin)
   Essential for energy production, supports cardiovascular health and can help to reduce the frequency of migraines. Provides antioxidant activity helping to protect cells from oxidative stress and maintains healthy skin, hair, nails and eyes.

3. Vitamin B3 (Nicotinamide)
   Supports energy production and skin health. As an antioxidant, nicotinamide provides protection against damaging UV radiation and enhances skin repair. At 500mg, twice daily for 12 months, nicotinamide is effective in protecting against non-melanoma skin cancer and precancerous lesions in people at high-risk[i].

4. Vitamin B5 (Pantothenic acid)
   Often called the ‘anti-stress’ vitamin due to its role in supporting the adrenal glands and a healthy stress response. Plays a role in energy production and skin health.

5. Vitamin B6 (Pyridoxine)
   Plays an important role in nervous system health and in particular emotional wellbeing. B6 is crucial for the conversion of neurotransmitters such as serotonin (mood boosting), GABA (calming and relaxing) and dopamine (reward and motivation), which influence mood regulation.

6. Vitamin B9 (Folate/Folic Acid)
   Folate is essential for DNA synthesis and cell division, making it particularly important for pre-conception and during pregnancy for foetal development. It supports cardiovascular health, homocysteine metabolism, red blood cell formation and brain health.

7. Vitamin B12 (Methycobalamin/Cobalamin)
   Vital for neurological function and helps maintain nervous system health. Also supports red blood cell formation, energy production, cardiovascular health and cognitive function.

Benefits of taking a B complex supplement

As you can see, each B vitamin offers distinct benefits, they often work synergistically, supporting various bodily functions more effectively when taken together. A vitamin B complex supplement can help boost energy levels, support brain health, improve mood, enhance metabolism and promote healthy skin and hair.

 B complex supplementation can be particularly beneficial for those with higher needs, such as pregnant women, older adults, vegetarians, vegans, or individuals dealing with high stress. Since B vitamins are water-soluble, they are not typically stored in the body and must be replenished regularly through diet or supplements.

Boost your energy and wellbeing with B Vitamins

Taking a vitamin B complex can be a simple yet effective way to support energy production, brain function, cardiovascular health and overall wellbeing. If you are feeling low in energy and stressed, a vitamin B deficiency could be affecting your energy, mood and overall health. Understanding your unique nutritional needs is key to optimal wellness.

Book a consultation today to get guidance on the right B vitamins for you. We can create a personalised plan to support your health and wellbeing.

 Reference

[1] A Phase 3 Randomized Trial of Nicotinamide for Skin-Cancer Chemoprevention. Authors: Andrew C. Chen, M.B., B.S., Andrew J. Martin, Ph.D., Bonita Choy, M.Med., Pablo Fernández-Peñas, Ph.D., Robyn A. Dalziell, Ph.D., Catriona A. McKenzie, M.B., B.S., Richard A. Scolyer, M.D., +6, and Diona L. Damian, Ph.D.Author Info & Affiliations. Published October 22, 2015 N Engl J Med 2015;373:1618-1626 DOI: 10.1056/NEJMoa1506197 VOL. 373 NO. 17 Copyright © 2015 on Cancer Council Website