B Vitamins often come up in conversation when a person is tired. “Oh, you must be low in B Vitamins and are most likely referring to B12, or when a person is discussing hair and nail care, they often refer to Biotin. However, these two vitamins are only two of the eight essential B vitamins required for everyday good health. B Vitamins are so essential that food manufacturers fortify packaged foods to ensure that you are getting an adequate amount.
Did you know besides B12 and Biotin, there are several different vitamins within the B Vitamin group? Eight essential vitamins make up the B Vitamin group (referred to as a B Complex), with each of them having a unique responsibility for your body’s regular function but yet work together in tandem to support one another as well.
No natural chemical reaction within your body does so in isolation. The same theory applies to a B complex. While taking a single B12 or Biotin will undoubtedly help with the specific functions attributed to it, each of the B vitamins relies on one another for optimum functioning and absorption.
As a whole supplement, a Vitamin B Complex (all eight B vitamins together) helps stabilize the entire central nervous system and convert your food into fuel, thus providing energy. A B Complex also stabilizes metabolism, reduces stress, benefits heart health, hair, skin and nail health, memory and brain function, to name a few.
While certain conditions make it necessary for some people to supplement with individual B vitamins, research has shown that taking a B-complex supplement and then adding in the extra required single B may be helpful to ensure the best results from these nutrients.
B (Thiamine) helps the body make new cells, helps to protect the immune system, and helps break down simple carbs and metabolize food for energy. Get it from whole grains, peanuts, beans, spinach, kale, blackstrap molasses and wheat germ.
B2 (Riboflavin) is vital for Red Blood Cell production. It keeps your skin, the lining of your gut and blood cells healthy. It also helps to prevent free radical damage. Get it from almonds, wild rice, milk, yogurt, eggs, Brussels sprouts, spinach and soybeans.
B3 (Niacin) helps to boost good cholesterol. Get it from yeast, red meat, milk, eggs, beans and green vegetables.
B5 (Pantothenic Acid) helps to break down fats and carbs for energy. It is responsible for the production of sex hormones and stress-related hormones. Get it from avocados, yogurt, eggs, meat and legumes, broccoli and kale.
B6 (Pyridoxine) plays a significant role in enzymatic reactions in the body. It helps regulate homocysteine (associated with a healthy heart), helps produce mood hormones such as serotonin, melatonin and norepinephrine. Vitamin B6 is also involved in brain development and plays a role in the body’s inflammatory response. Get it from chicken, turkey, tuna, salmon, lentils, sunflower seeds, cheese, brown rice and carrots.
B7 (Biotin) is associated with healthy hair, skin and nails, but it also helps the normal growth of the unborn child and helps regulate glucose control. Get it from barley, liver, yeast, pork, chicken, fish, potatoes, cauliflower, egg yolks and nuts.
B9 (Folate/Folic Acid) helps with depression, memory, the growth of an unborn child, mood swings, anxiety, and depression. Get it from dark leafy greens, asparagus, beets, salmon, root vegetables, milk, bulgur wheat and beans.
B12 (Cobalamin) works with folic acid to produce red blood cells, increase the efficiency of iron, creates an oxygen-carrying protein and hemoglobin. It plays an essential role in nerve function and the production of DNA. Get it from fish, shellfish, dairy, eggs, beef and pork.
Signs You Should Consider a B Complex
B Vitamins are water-soluble, which means your body does not store them. It takes what it needs from the nutrients and foods you consume and excretes the rest through urine and sweat. Depending on how rich your diet is in the foods mentioned above, you may be getting adequate amounts of all the B Vitamins but watch out for signs that you may be B Vitamin deficient.
- Anemia (insufficient red blood cells)
- Confusion
- Depression
- Dry, flaky skin
- Fatigue
- Mouth sores
- Gastrointestinal symptoms (e.g., constipation, diarrhea, nausea, and vomiting)
- Numbness and tingling of the extremities
- Restlessness
- Skin rashes
- Weakness
You may also want to consider a B Complex if you are Vegan or Vegetarian, pregnant or planning on becoming pregnant, and not taking a prenatal vitamin that contains a B complex. You should also consider a complex if you have IBS and other malabsorption health concerns because you cannot get sufficient nutrients from the foods you eat. Older adults are more susceptible to deficiencies in many of the single sources of B. If you are under stress or have anxiety and sleep disorders, you can benefit from the combined effects of this supplement.
Prairie Naturals Liquid B Solution
Prairie Naturals Liquid B Solution is a simple solution to taking a B Complex that provides all the eight essential B Vitamins. It also contains Choline and PABA that offer additional unique benefits to stress, heart and brain health.
Prairie Naturals Liquid B solution was created to provide a complete B vitamin profile and superior absorption! The unique formulation of this product makes it fast-acting, with a pleasant taste. It also does not upset the stomach, which may occur for some people when taking B Complex capsules or tablets that do not dissolve quickly or efficiently.
It is important to take your B Complex with food, either a morning meal or lunchtime meal, to avoid some possible nausea as the B Vitamins break down for absorption. Try to avoid taking your B Complex at night. The energetic effects may keep you awake. Taking a B-complex supplement can also turn the urine bright yellow. This effect is temporary and harmless. Once the kidneys get rid of the extra water-soluble vitamins, the colour will return to normal. In most cases, a B complex will not interact with other medications, but some medicines can cause a vitamin B deficiency, such as medications for blood pressure, anti-seizure, certain cancer drugs, birth control pills, ulcerative colitis and some types of antibiotics
Resources: