Vitamin B: “Pep In Your Step…?”😎
Hey, if you are following me then you will remember my previous article on Vitamin A. Right?
Never mind. 🙃
We are all busy!
Who keeps up with all the articles they read? Very few!🤗
Well, friend — I hope you remember the ‘skinny’ I give you about vitamins. 🤫
It is information worth tucking away — even if I say so myself! 😉
Obviously, there are still plenty of people who say the Vitamin industry is just a big scam. Maybe it is — who can say for sure?
If I had not researched the history behind Vitamins, I would probably be still on the ‘fence.’
But, I was totally “blown away” to learn that scientists first isolated nutrients from foods in a laboratory to come up with what we know today as the “Vitamin.”
Now, I am all “in!” ☄️Actually, I was “all in” before doing the research. 👊
Folks, I can only speak for myself!
My organically sourced, lab-certified Vitamins make me feel like “Rover” — just good all over! 😃
With that said,
Let’s dive right in…
Vitamin B
The Vitamin B Family
Vitamin B is a nutrient that the body needs to make healthy nerve and blood cells.
They are water-soluble. In other words, all the body does not use passes thru the urine.
Small amounts are reserved in the body.
So what vitamins are in this vitamin B family? Let’s take a look!👀
*B1 ( thiamine ) — helps the body’s cell change carbohydrates into energy.
*B2 (riboflavin ) — needed for growth; helps in red blood cells production; aids in release of energy from proteins.
*B3 ( niacin ) — helps the digestive system, skin and nails; also important for growth.
* B5 ( pantothenic acid ) — needed for growth; helps body break down and use food.
* B6 — makes antibodies for fighting disease; normalizes blood sugar levels; helps with nerve function.
* B7 ( biotin ) — needed for growth; helps body break down and use food.
* B12 — maintains central nervous system; helps in production of red blood cells.
* Folic Acid — helps make healthy new cells. Everyone needs folic acid.
Why are they important?
This family of vitamin B helps the body get the energy it needs from the foods we eat.
5 MAJOR BODY FUNCTIONS ATTRIBUTED TO VITAMIN B
- BRAIN DEVELOPMENT — Infants need Vitamin B12 for supporting the developing brain, and producing healthy red blood cells.
- GROWTH AND DEVELOPMENT — Breastfeeding mothers who are vegetarians or vegans may be deficient in Vitamin B.
Also, the breastfeeding infant may be Vitamin B deficient.
In the US, most people get the necessary amount of Vitamin B12.
However, some have problems absorbing the amount of Vitamin B12 to meet the daily requirements, and are at risk for Vitamin B12 deficiency.
Vitamin B12 deficiency — in the US — affects only about 1.5% to 15% of people.
As always, your Primary Care Physician can test for Vitamin B12 levels.
And, your PCP will make recommendations as needed.
- MAINTENANCE OF CELLULAR FUNCTION — Simply put, it is Vitamin B that helps to design the genetic material — DNA.
- IMMUNE FUNCTION — Vitamin B12 also helps to prevent a type of anemia called megaloblastic anemia.
Individuals who are frequently tired and weak may have this kind of anemia.
A shot of B12 is usually given in the prescription form.
Prescription shots are given to treat Vitamin B12 deficiency.
- REPRODUCTION — It is recommended that pregnant women should take B12 before and during pregnancy to prevent birth defects.
During pregnancy, Vitamin B6 plays a key role in the brain development.
SYMPTOMS OF VITAMIN B12 DEFICIENCY
- Tiredness
- Weakness
- Constipation
- Loss of Appetite
- Weight Loss
- Severe anemia
- Nerve problems manifesting numbness and tingling in hands and feet
- Soreness of mouth or tongue
- Depression
- Confusion
- Dementia
- Poor Memory
SOURCES OF VITAMIN B12
*meat 🥩
* Beef liver and clams ( best sources ) 🐂
* fish 🐟
* poultry 🍗
* milk and milk products 🥛
* eggs 🥚
B vitamins are also found in leafy green vegetables, beans, and peas.
GROUPS WHO MAY NOT GET ENOUGH VITAMIN B12
“Spoiler Alert” 👀…Certain groups have problems taking or absorbing Vitamin B12:
- Older Adults who do not have the proper amount of hydrochloric acid in the stomach.
- Adults over 50 should rely on dietary supplements or foods fortified Vitamin B12.
- People with pernicious anemia are unable to absorb Vitamin B12 — Doctors normally prescribe Vitamin B12 shots or recommend high oral doses.
- Medical conditions such as Crohn’s disease digestive disorders or people who have had weight loss surgery.
- Vegetarians and Vegans don’t get enough Vitamin B12 because animal foods are the only natural source of Vitamin B12.
WHAT IS THE RECOMMENDED DAILY INTAKE ( RDI ) OF VITAMIN B?
There are factors such as age, medical condition, genetics etc., to consider before taking Vitamin B.
As always, consult with your doctor for the proper dosage.
AS A PRECAUTION:
Some medicines can interfere with your body’s absorption of Vitamin B12 if you take:
- Chloromycetin — an antibiotic used to treat certain infections.
- Prilosec or Prevacid — used to treat peptic ulcer disease.
- Tagamet/Pepcid/Zantac — used to treat peptic acid disease.
- Metformin — to treat diabetes.
*When taking medication, be sure to inform your doctor of any dietary supplements you may be taking. 👍🏽
Just Keeping It 💯!
There is no doubt that the natural source of Vitamins come from foods such as meat, dairy, fruits, and vegetables.
The Dietary Guidelines Advisory Council include whole grains and seafood.
If you are a vegetarian or vegan, be sure to check with your doctor to make sure you are getting enough of the B Vitamins.
Keep it natural ( when you can ) because ‘mother nature’ is the “real deal!” 😉
Disclaimer:
Information in this article is taken from various government sites and some non-governmental websites. The article is not to be construed as medical advice. Always consult your doctor about your interest in dietary supplements. No information is meant to cure or treat any disease or condition. These statements have not been approved or evaluated by the FDA.
