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    Healthy Life — Vitamin B

    Vitamin B - what should you look for and what should you avoid?

    Vitamin B - what should you look for and what should you avoid?

    What is Vitamin B and what are its benefits?

    Vitamin B is a broad term that covers the following B group vitamins that are essential for a multitude of metabolic processes:

    • Vitamin B1 (thiamin)
    • Vitamin B2 (riboflavin)
    • Vitamin B3 (niacin)
    • Vitamin B5 (pantothenic acid)
    • Vitamin B6 (pyridoxine)
    • Vitamin B7 (biotin)
    • Vitamin B9 (folic acid)
    • Vitamin B12 (cyanocobalamin)

    Vitamin B supports sustained energy throughout the day, controls your mood, stress levels, skin elasticity, reduction of cold sore outbreaks, nail strength as well as enhancing the function of your adrenal glands and your liver.

    Your body has a limited capacity to store these vitamins with the exception of vitamin B12 and folate which are stored in your liver. B group vitamins are water soluble and are easily destroyed by cooking and alcohol consumption, it is because of this that we may need to supplement our diets to ensure a healthy daily intake of Vitamin B. If you have a poor diet and/or do not adequately supplement Vitamin B daily you may end up with a Vitamin B deficiency.

    How much Vitamin B should you take per day (RDA- Recommended Daily Allowances)

      Under 4 years old 4+ years old to adult Pregnant or Breast Feeding
    B1 (thiamin) 0.5/0.7 mg 1.5 mg 1.7 mg
    B2 (riboflavin) 0.6/0.8 mg 1.7 mg 2.0 mg
    B3 (niacin) 8/9 mg 20 mg 20 mg
    B5 (pantothenic acid) 3/5 mg 10 mg 10 mg
    B6 (pyridoxine) 0.1–0.3/0.5 mg 2 mg 2 mg
    B7 (biotin) 50/150 mcg 300 mcg 300 mcg
    B9 (folic acid) 100/200 mcg 400 mcg 800 mcg
    B12 (cyanocobalamin) 2/3 mcg 6 mcg 8 mcg


    Symptoms of Vitamin B deficiency

    Because of the nature of Vitamin B (being a group of B vitamins), symptoms of deficiency will vary depending upon which of the B group vitamins you are deficient in. Some of the more common symptoms will include:

    • anemia (low red blood cell count)
    • a rash
    • mouth sores
    • fatigue
    • insomnia
    • irritability
    • memory loss
    • numbness or tingling of the hands or feet

    Studies have shown that up to 15% of the population may be Vitamin B12 deficient and can present with these symptoms:

    • constipation
    • fatigue
    • loss of appetite
    • mouth/tongue soreness
    • megaloblastic anemia
    • nervous system damage including numbness, weakness, balance issues, dementia, memory loss, confusion and depression
    • weight loss

    Young children with B12 deficiency may have a failure to grow and develop at a normal rate, cognitive delays and anemia.

    Which foods contain Vitamin B naturally?

    The B group of vitamins can be found in many food sources, some foods are high in one type of vitamin B where others have several of the B group contained. Levels of the B group are also affected by the cooking process and heating.

    Some good food sources includes dairy products, eggs, fish and seafood, fortified breads and cereals, fruits, leafy green vegetables, legumes, liver, meat, nuts, potato, chicken, whole grains and yeast.

    Because of the nature of the B group and the fact that many of today's diets do not adequately supply the levels of B group vitamins across the board that your body needs it may be a good idea to source a quality B group supplement to keep you in tip top condition.

    What to look for and what to avoid when purchasing Vitamin B?

    Look for a pure form of the B group vitamins, generally quality organic or natural is best. Top quality B group vitamins supplements are usually plant based, gluten free and are friendly to a wide range of diets.

    Unless you are certain that you are deficient in one particular B type of vitamin it is best to avoid single supplement B vitamins.  Find a complex vitamin that contains adequate supplies of the whole group of Vitamin B for your body. It is the balance of these vitamins together that creates that synergistic complete healthy feeling. For example if you are supplementing just B6 or B12 and neglecting the others you will find that this leads to unbalanced feeling and can lead to other health problems and deficiencies.

    Why is the M&R Essentials Pure B your best choice of daily B group vitamins?

    M&R Essentials pure B is a plant based complex vitamin B that covers your daily needs of B1, B2, B3, B5, B6, B7 and B12 vitamins. It is vegan and gluten free so can be used within any diet regime. It's made from sprouted powdered buckwheat packed into a high quality tapioca capsule.

    Buckwheat is well know for its high nutritional content and even more so when the seeds have been sprouted. The sprouting process activates the minerals and enzymes, which leads to them being much more effective when consumed. These seeds are germinated with a special process called Cultavit which produces higher and more pure levels of the B group vitamins.

    Find all the information on M&R Essentials Pure B here

    In conclusion

    The B group of vitamins are essential to your daily health and running low levels of any of the B group can produce a huge number of health issues. Always look for the highest quality supplements that you can and because the B group of vitamins makes up 8 out of the 13 vitamins that you body needs for good health, please ensure that you do not neglect B vitamins in your daily routine.