The vitamin B family
The B vitamins are B12, B2, B3, B5, B6, B7, B9 and B12. If you look at the recommended daily amount for all of them added together, it comes to 26 micrograms (26/1000th of a gram, or just less than a grain of rice!). The B vitamins are water soluble and our bodies need a regular intake due to excretion. This can easily be achieved with a balanced diet, but people lead busy lives and often eat processed foods that are full of added chemicals, contaminants (such as glyphosate) and eat foods that are low in B vitamins. Our advice is to focus on a whole food B vitamin approach and take a daily multi-vitamin or B vitamin complex. There are some key foods that are vitamin B rich that will really transform your health. You may also need a specific B vitamin to overcome an metabolic or drug problem, or to meet a specific need such as the need to lower blood sugar.
- Eat liver (or a rich liver pate) twice a week.
- Take a teaspoon of nutritional yeast daily.
If you are deficient in one or more B vitamins, you could develop some serious medical conditions.
Click on the links below to get in-depth details about each B vitamin. For each vitamin there is an orange coloured section that shows you the best practical strategy to achieve the best dosage.
Needed to convert carbohydrates into glucose, the main source of energy. As B1 is an essential co-factor in carbohydrate metabolism, low levels have an impact on glucose control in the body.
Acts as an antioxidant (preventing free radical damage, contributing to growth, protecting skin and eye health). Responsible for healthy blood cells, energy levels and metabolism.
Essential to skin, digestive and mental health. Supports the functions of 200+ enzymes in the body. Plays a role in a variety of chemical reactions and cell energy transfers.
A relation of the B vitamins produced by the body to burn fat. Choline is important for liver function, muscle movement, energy levels and maintaining a healthy metabolism.
Part of the critical process of synthesising and breaking down fats in the body. It is also key to the citric acid cycle for energy. Vitamin B5 helps to breakdown fats and carbs.
Important for brain development and for keeping the nervous system and immune system healthy and to make hemoglobin that carries oxygen in red blood cells throughout the body.
The health benefits of vitamin B7 or biotin include improved metabolism, tissue maintenance and healthy skin. It also provides relief from heart problems, alopecia and Parkinson’s disease.
Inositol – AMP *
Inositol exists in several forms and plays a supporting role in the healthy functioning of cells. AMP plays an important role in many cellular metabolic processes
Important in red blood cell formation and for healthy cell growth and function. B9 is crucial during early pregnancy to reduce the risk of birth defects of the brain and spine.
Vitamin B12 is essential for DNA synthesis, brain function, nervous system function and red blood cell formation. It’s also essential for heart health
* Related to the B vitamins
For each of the B vitamins we have put together a strategy for achieving an adequate to therapeutic dose. Taking large doses is fine for some, but certain B vitamins cause side-effects in high dosage.
Metabolism & weight loss
Energy and fatigue
Cellular health & oxidation
Vitamin C synergy
B Vitamin intake strategy
Our advice is to take a multi-vitamin or a B-complex vitamin daily PLUS a teaspoon of nutritional yeast daily PLUS eat some form of liver 2 or 3 times a week. The minimum should be to take a supplement, but a whole food approach is way better.
- Nutritional yeast is packed with 6 of these 8 B vitamins (the fortified version also has B12). It’s very inexpensive and just one teaspoon a day will hit the RDA of 4, 2 teaspoons will hits all 6. It’s not called “vegan fairy dust” for nothing.
- Liver is packed with B vitamins and a whole range of other micro-nutrients. If you are a fan of liver then you are covered as 50-75g portion will smash 6 of the 8 B vitamins and deliver lots of choline too. If you hate liver then liver pâté can be enjoyed and even be made at home (the recipe is so simple). Liver pâté contains mostly liver, so you get all the nutrients without the pure liver taste. It’s creamy and delicious, but above all, it’s one of the most nutritious superfoods you can eat. Animal liver doesn’t store toxins; rather, it flushes out toxins.