John Constas

John Constas

13-10-2022

21:35

B Vitamins: Your most important allies for a healthier you THREAD

The first vitamin ever discovered was a B vitamin Their benefits for human health have been known for quite some time now Many people enhance their well-being by getting copious amounts of these nutrients in their diet, through food or supplements You should do the same

B vitamins are what fuel life itself Each plays its role in the symphony of your biology They help you: Create energy Keep your brain and nervous system healthy Metabolize your food In short They’re VERY important

There are 8 B Vitamins: Vitamin B1 = Thiamine Vitamin B2 = Riboflavin Vitamin B3 = Niacin Vitamin B5 = Pantothenic Acid Vitamin B6 = Pyridoxine Vitamin B7 = Biotin Vitamin B9 = Folate Vitamin B12 = Cobalamin

B vitamins are vital for: Cell health Eyesight Stress Digestion Appetite Cardiovascular health Making your Red blood cells Hormones & cholesterol balance

B vitamin deficiencies are extremely dangerous Luckily, they're pretty rare for people living in developed countries since most foods are fortified with these nutrients That's assuming you're eating those foods You MUST get enough of them on a daily basis

The foods with the highest sources of B vitamins all come from animals Milk Cheese Eggs Organ meats Red meat Fish Shellfish Tuna They're also the most bioavailable

Plant sources of B Vitamins include: Green leafy vegetables Whole grains Nuts and seeds Some fruits Nutritional yeast These are far less bioavailable than their animal counterparts

As you might have noticed B vitamins are foundational for you to be your healthiest self Now Let's dive deeper into what each of them does...

Thiamine (Vitamin B1) Its main function is to metabolize your food You'll find it in 3 forms in your body: Thiamine monophosphate Thiamine triphosphate Thiamine pyrophosphate (active form) The conversion of free thiamine to its active form requires magnesium

If you don’t have enough magnesium, deficiencies can happen Coffee/tea also deplete your thiamine levels Even though food is fortified with thiamine, you're better off taking more than just getting "enough" Best supplement form is thiamine tetrahydrofurfuryl (TTFD)

Riboflavin ( Vitamin B2) It’s essential for your energy production Riboflavin is used in EVERY single cell of your body to build two coenzymes (FAD and FMN) which are vital in the production of ATP (your fuel source) Bioidentical riboflavin is your best supplement source

Vitamin B3 (Niacin) Plays a role in energy production Once in your body, it becomes NAD or NADP & helps make ATP Your body can make it internally with the amino acid tryptophan Niacinamide is your best supplement form Other forms will cause flushing (redness) in your face

Vitamin B5 (Pantothenic acid) Vital for the production of Coenzyme A (energy) It's also your Macro (fats/protein/carbs) metabolizer Your chronic stress depletes this essential nutrient You really need it in your life especially if you suffer from mental health challenges

Vitamin B5 also acts as a fuel source to push neurotransmitters (brain chemicals) across your nervous system Your brain uses it to make serotonin (mood) and it's also vital in sex hormone production (Testosterone) D- Calcium Pantothenate is your best supplement form

Vitamin B6 (Pyridoxine) Its benefits range from improving arterial health to enhancing cognitive function It comes in 3 forms: Pyridoxal (active form) Pyridoxines Pyridoxamine Vegans & vegetarians MUST supplement since plant forms are VERY poorly absorbed

Your best supplement form for Vitamin B6 is either pyridoxine Hydrochloride or Pyridoxal 5 Phosphate (P5P) ****Disclaimer***** DO NOT consume more than 100mg per day unless you want nerve damage, of course

Vitamin B7 (Biotin) Responsible for: Gene regulation Metabolism Hair & Nail Growth Skin Health The beauty about Biotin is that you don't need a whole lot of it Some of your gut bacteria can even make their own naturally Bioidentical Biotin is the best supplement form

Vitamin B9 (Folate) Plays a major role in how your genes are turned on and off It does so by balancing out 2 amino acids, Homocysteine and Methionine For simplicity's sake, these amino acids control how your DNA code is made No DNA = No You Very important

Proper folate levels protect the neural development of babies during pregnancy If your mom hadn't taken it, there's a chance you wouldn't be alive to read this The best form of folate is 5- methyltetrahydrofolate (5-MTHF) Avoid any supplement that doesn’t use it

Vitamin B12 (Cobalamin) A complex structure of organic molecules surrounding a Cobalt (metal) ion Its main function is for the breakdown of your proteins & fats It’s also vital for hemoglobin production which is a protein that carries oxygen in your blood

Deficiency in B12 is often seen in: The elderly Vegetarians/vegans People taking PPI (antacids) Red Meat is your highest source of B12 Methylcobalamin or Hydroxycobalamin are your best supplement forms AVOID cyanocobalamin (contains cyanide which is toxic)

Now, you might be wondering: "How the hell do I get all of these to make sure I stay healthy?" The answer is simple: Eat MORE meat and seafood A B complex, which should include all of these, is also strongly recommended especially if you have a tendency to be overstressed

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