The B Vitamins, also known collectively as B-Complex vitamins have a number of functions within the body. They are critical nutrients for all things mind-related: mood, memory, even migraines can benefit from the B Vitamins. In the right amounts, the B Vitamins can quell anxiety, lift depression, ease PMS, and boost your energy.
Each nutrient (or B Vitamin) has a distinct function, however they all work together to maintain health and vitality.
Thiamine (B1)
Requirements increase with diets high in carbs and sugars
Requirements increase with diets high in carbs and sugars
Riboflavin (B2)
Higher doses shown to reduce migraine
headaches
Niacinamide (B3)
Helps increase energy; needed for DNA repair;
niacin form can cause flushing
Pyridoxine (B6)
Needed for neurotransmitters, such as
serotonin; may relieve PMS
Pantothenic Acid
Speeds wound healing; high doses of panethine
form can reduce cholesterol levels
Folic Acid (B9)
Lowers risk of heart disease, stroke, and
birth defects; colon-cancer prevention
Cyanocobalamin (B12)
May improve memory and reverse mental
fogginess
Biotin
High dosages, combined with chromium, improve
blood-sugar control
Choline
Needed for normal brain and memory function
Many of us don't get enough B Vitamins; according to the U.S. Department of Agriculture (USDA), deficiencies in folic acid, B12, and B6 are especially common. Ensuring that your diet contains plenty of B Vitamins-rich foods (dark-green vegetables, protein from animal sources, and whole grains) is critical.
As B vitamins are water soluble and therefore not retained by the body, it is important that we take in enough of these through diet or supplementation.
B-complex vitamins are best taken with food, as they can cause nausea when taken on an empty stomach, and early in the day. In addition, Vitamin B6 increases neurotransmitter activity; when taken late in the day, it can lead to increased dreaming, resulting in a restless night's sleep.
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