WE NEED B VITAMINS!

B vitamins are nutrients the human body needs for each of our 30+ trillion cells to work correctly. These essential vitamins help us in many ways.

We must consume B vitamins daily to ensure our bodies are not lacking in significant areas. We may have heard the word 'deficiency' many times in medical terms, but it's essential to understand to create our healthiest selves. If we follow a specific diet, it may be that the chosen diet plan has unknowingly eliminated particular vitamins.

We can check whether we are experiencing a deficiency by doing a monthly (or weekly) exam on ourselves. In this exam, we could look for symptoms or signs indicating the need to add a specific B vitamin to our daily food/supplement regimen. (Some symptoms and functions overlap from one type of B vitamin to another.)

Here is a list of deficiencies (not all are listed, including severe symptoms) with a list of the B's everyone's body needs:

B1 (Thiamine) deficiency symptoms include anorexia, chest pain, double vision, headaches, irritability, memory loss, nausea, tingling/numbness in hands/feet, and vertigo. B1 helps with muscle and nerve function, metabolism, and hormone health, and it even reduces the severity of sepsis (the body's inability to respond properly to infection).

-B2 (Riboflavin) deficiency: cracks and sores around the mouth, redness to the skin or skin dryness; swollen tongue, inflammation/ulcers in the mouth; fatigue or sensitivity in the eyes, or bloodshot, blurry, itchy, or watery eyes; depression, hair loss, inflammation in or around the throat, liver struggles. B2 is responsible for a proper functioning metabolism and energy, hormones, development, and growth. It produces red blood cells and assists in the health of the digestive tract. It also helps the female body lactate.

-B3 (*Niacin) deficiency: bright red or swollen tongue, burning sensation in the mouth, canker sores, depression, headache, hallucinations, memory loss, rash, skin roughness, stomach issues (heartburn, nausea, belly ache), suicidal ideation. B3 helps you enjoy healthy skin, digestion, and a healthy nervous system. It aids in creating stress-related hormones as well as sex hormones. *It is important to seek a professional's advice because too much niacin in your diet or regimen can be harmful.

-B4 (Adenine) deficiency: anxiety, constipation, headaches, liver struggles, muscle tiredness, weak memory and poor concentration. B4 helps us have the energy we need and helps our cells function better. It also helps us avoid immune system weakness and supports brain health. B4 significantly helps us by producing the molecule that propels energy production.

-B5 (Pantothenic Acid) deficiency: depression, insomnia, irritability, muscle cramping, nausea, numbness/burning in extremities, respiratory infections, restlessness, stomach pain, vomiting. B5 tells the body to use carbohydrates, lipids, and proteins properly. It also helps you enjoy good skin health and is essential for red blood cell production.

-B6 (Pyridoxine) deficiency: anemia, confusion, depression, greasy or scaly rash, irritability, premenstrual syndrome, swollen tongue. B6 helps the red blood cells carry oxygen through your body. It also lifts your mood by increasing serotonin levels. *It's important to note that people who are more commonly challenged by a B6 deficiency include those with kidney issues, autoimmune diseases, obesity, pregnancy, or alcoholic dependence.

-B7 (Biotin) deficiency: brittle or weak nails, depression, developmental delay in babies, fatigue, hair thinning, facial rashes (around eyes, mouth, nose), hallucinations, increased acid levels, lethargy, muscle pain, pinkeye, and seizures. B7 is key for healthy blood sugar levels, an optimal nervous system, metabolism success, and hair/nails/skin health. It is also needed to achieve healthy pregnancy and breastfeeding experiences.

-B8 (Inositol) deficiency: anemia, anxiety, confusion, dandruff, drowsiness, eczema, hair loss, heart problems, lung problems. B8 helps regulate insulin and breaks down fats in the liver.

-B9 or B11 (Folate or Folic Acid) deficiency: birth defects, cardiovascular issues, immune system weakness, moodiness, poor memory and thinking skills, premature gray hair.

-B12 (*Cobalamin) deficiency: anxiety or asthma, dementia or depression, and weak muscles or weak balance. B12 works closely with B9 to produce red blood cells and reduce the risk of stroke, some cancers, and heart disease. *There are varied forms of B12 (methyl-, hydroxo-, and cyano-), so if you need a supplement, please seek the best one for your specific needs.

Some numbers are skipped in the list because, over time, scientists have learned more about the nutrients and benefits of specific vitamins. As a result, vitamin names have been re-categorized, eliminated, or combined with other nutrients to classify better and help us understand what our bodies need and what supplements are available.

Throughout my life, I thought vitamins and supplements meant a pill you have to swallow with food every day. I didn't realize vitamins are naturally found in food! A quick online search pulled up these foods containing B vitamins:

• Milk, cheese

• eggs

• liver and kidney

• chicken, pork, and red meat

• fish and shellfish

• dark green vegetables, i.e., spinach, chard, collard greens, and kale

• vegetables, i.e., beets, potatoes

• whole grains and cereals

• beans, i.e., black, kidney, and chickpeas

• nuts and seeds

• fruits (citrus, apples, bananas, avocadoes)

• blackstrap molasses

• wheat germ

• nutritional yeast

  
  If you feel you are not getting adequate amounts of B vitamins from your food regularly, a B complex supplement may be a good option. Local natural food stores and online retailers will carry several brands, types, and dosages of B complex supplement products. Mainstream grocery stores and supermarkets will also take B complex supplements. Still, it may benefit you to research the best or better forms (without fillers or synthetic ingredients is ideal). Budgeting for this type of purchase would be an excellent investment and would certainly assist you with your specific health needs.
  
  B Vitamins are water-soluble, which means they dissolve in water and are carried through the body to all organs and tissues. The body will not store these vitamins for later use or disperse them slowly. Think of it like a fast, zooming water slide or ride at a theme park. The body is ready to receive and use B vitamins immediately to keep us alive and well.
  
  In the previous parts of this article, we can see how our bodies are busy doing amazing and life-giving tasks every single moment. This is why we must ensure we eat foods high in B vitamins or supplement with a capsule, tablet, or powder daily. So much is happening inside our bodies quietly while we face all our tasks, deadlines, relationships, and ambitions. Ensuring we include B vitamins can help our bodies work optimally and bring us the best possible health we can enjoy.
  
  You can enhance your health with your next meal, grocery run, or online browsing/shopping session. Your body will thank you for planning your upcoming menu or purchase with all your organs, cells, tissues, and systems in mind.
  
  There's no better time than now to intentionally improve the proper function of all 30 trillion (to 37 Trillion) of our cells. With this knowledge about the necessity of B vitamins, I hope you will enjoy better health very soon.

By Kaari Branham