B vitamins are a class of vitamins that are used for many functions in the body. Vitamin B1 (thiamine), vitamin B2 (riboflavin), vitamin B3 (pantothenic acid), vitamin B6, vitamin B7 (biotin), vitamin B9 (folic acid) and vitamin B12 (cobalamin) are all B vitamins.
B vitamins are essential components in most major metabolic reactions. It is recommend to source wholefood sources for obtaining B vitamins. Synthetic B’s do not perform the same as Mother Nature’s rich B vitamin foods, and lack the enzymes and co-nutrients that help with assimilation. The most important of these is copper, which is required for B vitamin activation. (For the best source of B12, beef liver is a great source)
B vitamins are essential components in most major metabolic reactions. It is recommend to source wholefood sources for obtaining B vitamins. Synthetic B’s do not perform the same as Mother Nature’s rich B vitamin foods, and lack the enzymes and co-nutrients that help with assimilation. The most important of these is copper, which is required for B vitamin activation. (For the best source of B12, beef liver is a great source)
Vitamin B Deficiency
A variety of health conditions and sub-optimal physiologic observations are associated with low B vitamin intake, including but not limited to:
- Poor mental health (anxiety, depression, panic attack, violent behavior, mood disorders, internalizing disorders)
- Low cognitive performance
- Diabetes
- Neuropathy
- Periodontitis
- Neurodegenerative diseases (Huntington's disease, dementia, memory loss)
- Stroke
- Sepsis
- Oxidative stress
- Inflammation
- Autistic behavior
- Immune dysfunction
- DNA damage
- Metabolic dysfunction
Supplementation
Excellent source of B vitamin foods include bee pollen, stabilized rice bran and non-fortified nutritional yeast. Start with just ONE option and add the others one at a time.
Vitamin B12
Vitamin B12, also known as cobalamin, is a crucial water-soluble vitamin that plays a vital role in various physiological processes in the body. Here's a summary of the health benefits associated with vitamin B12:
- Energy Metabolism: Vitamin B12 is essential for the metabolism of carbohydrates, fats, and proteins. It helps convert food into energy, supporting overall energy production in the body.
- Red Blood Cell Formation: Vitamin B12 is necessary for the synthesis of red blood cells. It works in conjunction with folate to produce hemoglobin, the oxygen-carrying component of red blood cells. A deficiency in B12 can lead to a type of anemia called megaloblastic anemia, characterized by larger-than-normal red blood cells.
- Neurological Function: B12 plays a crucial role in the maintenance of the nervous system. It is involved in the production of myelin, a protective sheath that surrounds nerve fibers. Adequate B12 levels are essential for proper nerve function and can help prevent neurological disorders and nerve-related symptoms.
- DNA Synthesis: Vitamin B12 is involved in DNA synthesis and cell division. It helps maintain the integrity of genetic material, supporting normal growth and development.
- Mood Regulation: B12 is linked to mood regulation and mental well-being. Adequate levels of B12 are associated with a lower risk of mood disorders such as depression and anxiety. B12 is involved in the synthesis of neurotransmitters like serotonin, which play a role in mood regulation.
- Cognitive Function: Some studies suggest that maintaining optimal B12 levels may contribute to cognitive health and may help reduce the risk of age-related cognitive decline and neurodegenerative disorders, such as Alzheimer's disease.
- Heart Health: Vitamin B12, along with other B vitamins like B6 and folic acid, helps regulate homocysteine levels. Elevated homocysteine is a risk factor for cardiovascular diseases, and B12 supplementation may help lower these levels and support heart health.
- Bone Health: Vitamin B12 is involved in bone metabolism and may play a role in maintaining bone health. It works in conjunction with other vitamins and minerals, such as calcium and vitamin D, to support bone density.
- Skin and Hair Health: B12 contributes to the health of the skin, hair, and nails. It is involved in the production of DNA and RNA, which are essential for the growth and maintenance of skin cells.
- Supports Fetal Development: Adequate levels of B12 are crucial during pregnancy for proper fetal development, including the formation of the nervous system. B12 deficiency during pregnancy can lead to developmental issues in the fetus.
Bee Pollen
Bee pollen is often touted as a nutritional powerhouse due to its rich and diverse array of vitamins, minerals, proteins, and other bioactive compounds. While the exact composition can vary depending on factors such as geographic location, plant source, and processing methods, bee pollen typically contains the following vitamins and minerals
Vitamins:
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Minerals:
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In addition to vitamins and minerals, bee pollen also contains other beneficial components such as proteins, amino acids, enzymes, carbohydrates, fatty acids, flavonoids, and phenolic compounds. It's also a source of bioavailable copper, in a form that’s very biologically active and easy for the body to use. It’s also a source of quercetin, a natural iron chelator, and exhibits antifungal, antimicrobial, antiviral and anti-inflammatory activity. This diverse nutritional profile contributes to the potential health benefits associated with bee pollen consumption, including antioxidant, anti-inflammatory, immune-modulating, and energy-boosting properties. However, individuals with allergies to pollen or bee products should exercise caution when consuming bee pollen and consult with a healthcare professional if necessary.
Dose: Start with a small amount and slowly build up to ½ - 1 tsp daily. If concerned about compatibility/allergies, start with just one granule and slowly increase to let the body adjust gradually. Bee pollen can be energizing, so we suggest taking it in the early part of the day, either with or without food. Recommended bee pollen products can be found below for those without local resources. However, using bee pollen from a local source is preferred, and a call to your local bee keeper or visit to a local farmers market may turn up something suitable. By the way, a bee makes ½ tsp of bee pollen in 6 weeks and the lifespan of a bee is 6 weeks. So be grateful for the bees!
Dose: Start with a small amount and slowly build up to ½ - 1 tsp daily. If concerned about compatibility/allergies, start with just one granule and slowly increase to let the body adjust gradually. Bee pollen can be energizing, so we suggest taking it in the early part of the day, either with or without food. Recommended bee pollen products can be found below for those without local resources. However, using bee pollen from a local source is preferred, and a call to your local bee keeper or visit to a local farmers market may turn up something suitable. By the way, a bee makes ½ tsp of bee pollen in 6 weeks and the lifespan of a bee is 6 weeks. So be grateful for the bees!
Stabilized Rice Bran
Stabilized Rice Bran (SRB) is the nutrient-dense outer husk of the rice grain, and a good source of magnesium, potassium and several B vitamins. It has undergone a stabilizing process to help maintain its freshness. SRB (as well as most nuts, seeds, legumes and grains) contains high levels of phytic acid, which can bind to minerals in the digestive tract and make them unavailable to the body. Phytic acid has been isolated into a supplement known as IP6, which has documented iron-binding abilities. While SRB does have some iron binding capacity, we are mainly interested here in its offering of B vitamins and other nutrients.
Dose: Start with ¼ tsp and slowly increase over time to 1-2 tsp daily, taken either with food for the B vitamin benefit or away from food for both the B vitamins and some iron binding. Some like to mix into filtered water and drink. Recommended stabilized rice bran products See below. Be sure to check product labels to confirm you’re getting the right one.
Dose: Start with ¼ tsp and slowly increase over time to 1-2 tsp daily, taken either with food for the B vitamin benefit or away from food for both the B vitamins and some iron binding. Some like to mix into filtered water and drink. Recommended stabilized rice bran products See below. Be sure to check product labels to confirm you’re getting the right one.
Nutritional Yeast
Nutritional Yeast is a dried, deactivated form of Saccharomyces cerevisiae that naturally contains many B-complex nutrients. We want to avoid those products that have been fortified with synthetic B vitamins.
Dose: Start with ¼ tsp and work up slowly to approximately 1T daily; some choose to take more at their own discretion. Can be used as a condiment or in recipes. Recommended nutritional yeast products See below for links by country. Be sure to check product labels to confirm you’re getting the right one. If choosing from other alternatives, be sure to use only NON-fortified products, as described above
Dose: Start with ¼ tsp and work up slowly to approximately 1T daily; some choose to take more at their own discretion. Can be used as a condiment or in recipes. Recommended nutritional yeast products See below for links by country. Be sure to check product labels to confirm you’re getting the right one. If choosing from other alternatives, be sure to use only NON-fortified products, as described above