The ULTIMATE GUIDE to Vitamin B Complex Benefits, Side Effects and Foods

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The ULTIMATE GUIDE to B-Complex Vitamins: Benefits, Side Effects and Foods
B vitamins are a group of nutrients that play many important roles in your body.
Most people get the recommended amounts of these vitamins through diet alone since they are found in a wide variety of foods.
However, factors like age, pregnancy, dietary choices, medical conditions, genetics, medication and alcohol use increase the body’s demand for B vitamins.
In these circumstances, supplementing with B vitamins may be necessary.
Nutritional supplements that contain all eight B vitamins are referred to as B-complex vitamins.
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B-complex supplements usually pack all eight B vitamins into one pill.
B vitamins are water-soluble, which means your body does not store them. For this reason, your diet must supply them each day.
B vitamins have many important functions and are vital for maintaining good health.
B-complex vitamins usually contain the following:
• B1 (thiamine): Thiamine plays an essential role in metabolism by helping convert nutrients into energy. The richest food sources include pork, sunflower seeds and wheat germ (1).
• B2 (riboflavin): Riboflavin helps convert food into energy and also acts as an antioxidant. Foods highest in riboflavin include organ meats, beef and mushrooms (2).
• B3 (niacin): Niacin plays a role in cellular signaling, metabolism and DNA production and repair. Food sources include chicken, tuna and lentils (3).
• B5 (pantothenic acid): Like other B vitamins, pantothenic acid helps your body obtain energy from food and is also involved in hormone and cholesterol production. Liver, fish, yogurt and avocado are all good sources (4).
• B6 (pyridoxine): Pyridoxine is involved in amino acid metabolism, red blood cell production and the creation of neurotransmitters. Foods highest in this vitamin include chickpeas, salmon and potatoes (5).
• B7 (biotin): Biotin is essential for carbohydrate and fat metabolism and regulates gene expression. Yeast, eggs, salmon, cheese and liver are among the best food sources of biotin (6).
• B9 (folate): Folate is needed for cell growth, amino acid metabolism, the formation of red and white blood cells and proper cell division. It can be found in foods like leafy greens, liver and beans or in supplements as folic acid (7).
• B12 (cobalamin): Perhaps the most well-known of all the B vitamins, B12 is vital for neurological function, DNA production and red blood cell development. B12 is found naturally in animal sources like meats, eggs, seafood and dairy (8).
Although these vitamins share some characteristics, they all have unique functions and are needed in different amounts.
Who Should Take a B-Complex Vitamin?
Since B vitamins are found in many foods, you are most likely not at risk of developing a deficiency as long as you follow a well-rounded diet.
However, certain circumstances increase the need for B vitamins, making supplements necessary.
Pregnant or Breastfeeding Women
During pregnancy, the demand for B vitamins, particularly B12 and folate, grows to support fetal development (9).
In women who are pregnant or breastfeeding, especially those who follow vegetarian or vegan diets, supplementing with a B-complex vitamin is crucial.
B12 or folate deficiency in pregnant or breastfeeding women can lead to severe neurological damage or birth defects in the fetus or infant (10).
Older Adults
As you age, your ability to absorb vitamin B12 decreases and your appetite declines, making it difficult for some people to get enough B12 through diet alone.
The body’s ability to release B12 from food so that it can be absorbed depends on adequate amounts of stomach acid.
However, it’s estimated that 10–30% of people over 50 don’t produce enough stomach acid to properly absorb B12 (11).
Deficiency in B12 has been linked to increased rates of depression and mood disturbances in elderly people (12, 13).
Deficiencies in vitamin B6 and folate are also common in the elderly population (14, 15).
Those With Certain Medical Conditions
People with certain medical conditions, such as celiac disease, cancer, Crohn’s disease, alcoholism, hypothyroidism and anorexia, are more susceptible to developing nutrient deficiencies, including B vitamins
What’s more, people who have undergone certain weight-loss surgeries are also more likely to be deficient in B vitamins (22).
In these circumstances, patients are often advised to supplement with a B-complex vitamin to correct or avoid deficiencies.
Vegetarians and Vegans
Vitamin B12 is naturally found in animal products like meat, dairy, eggs and seafood.
Vegans and strict vegetarians could be at risk of developing a B12 deficiency if they don’t get enough of this vitamin through fortified foods or supplements (23).
A daily B-complex vitamin can help ensure that people who choose to follow diets that eliminate animal products are getting enough of these important nutrients.

Proper Nutrition For Fitness

Simple and cheap might mean a bag of skittles, a handful of raisins, or a banana. After all, self-encouragement should definitely be a part of your weight loss plans. For this reason, people are still in search of the best solution.

The ULTIMATE GUIDE to Vitamin B Complex Benefits, Side Effects and Foods

Burger King Nutrition – Know Your Options

Since then well-known branded diets have continually failed to respond, and the same problems are still being perpetuated. Daily weigh-ins can give you the best finger on your weight loss pulse. Best of all your friends and family will notice too.

Rapid weight loss isn’t just a dream for people who are obese and want to lose some weight. Here are some quick but safe weight losing tips that can help you acquire the body that you want to have.

Simply assuming that your food choices measure up to your standards of nutrition is a frequent mistake. Bread that is advertised to be seven-grain may not actually contain whole grain at all. Giving the labels a closer look is the best way to be sure that what you are eating is healthy, because advertisements often exaggerate or omit information.

But, don’t fret, I have found you the perfect diet! It is truly a easy, healthy diet plan and it does deliver fast weight loss. Its called the “raw food diet plan”.

Herbs, spices and salt free seasonings are key to a flavorful healthy diet. Herbs and spices can be quite expensive depending on what you select, the amount and the quality. For instance, some of the best and most flavorful spices like Tellicherry peppercorns sell around $15.00 a pound and some of the best quality ground cinnamon sells for around $30 per pound, 1 ounce of Saffron is around $150 (the most expensive spice), but these flavors are amazing. If they are cooking healthy they need to increase and learn how to season their food without the usual salt, sugar and Msg. Salt free seasonings are important and make cooking easier and more flavorful, especially when trying to prepare a more healthy diet and/or a low sodium diet. Seasonings could be also be added to any of the gifts listed.

It’s important to keep in mind that a regular exercise routine is not a free pass to indulge your food urges. You have to accept the fact that your body’s metabolism cannot keep up with overeating. To effectively control your weight, you need to cut back on calories and increase your physical activities. You might be able to burn a big lunch by spending time on a treadmill but you will not be able to eliminate your excess weight.

The simple version is: if you consume more than you burn, you put on fat, and if you burn more than you consume, you’ll burn off fat. But in reality, it’s slightly more complex than that. You also need to maintain control of the proper energy balance.

Have you ever experienced a weight loss plateau? Were you able to break through? If so, what did you do? If not, did this article give you a better idea as to why? I’d love to hear from you at my blog, Muscle For Life!

It will ensure the stomach is kept full hence no appetite for food. These are very important for sustained energy, good carbohydrates, and regularity. If your intake is not sufficient, consider fiber supplements.

Holistic, Build MuscleThe ULTIMATE GUIDE to Vitamin B Complex Benefits, Side Effects and Foods.

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