There are always many proponents of supplementation with vitamins in this modern age. Something that is not as often discussed as in depth as most of us would like is the proper times to use vitamins and even the potential drawbacks involved. While nothing is a perfect solution to all of the problems we have, in this article we will dig a little deeper into vitamin B complex benefits and how it may be something that could work for you.
There are a large number of B vitamins, but the term “complex” refers to eight that stand out among the rest as vital to proper body health. The easiest way to recognize them is to name them individually as thiamine, riboflavin, niacin, pantothenic acid, pyridoxine, biotin, folic acid and cobalamin (B12). It is easy to recognize most of these, as they are present in many foods that we consume on a regular basis. These vitamin B complex benefits are considered essential for a balanced and healthy diet.
Many proponents take supplements when they might not be getting the sufficient levels of precious vitamin B complex benefits in their normal diets. There are many different reasons why you would take them – ranging anywhere from high anxiety to cardiovascular health improvement.
There are a several factors that come into play when considering how you can become deficient in various vitamins and nutrients but the general cause is poor diet. When you are deficient in vitamin B complex, the issues can range from fatigue to skin problems and even to low weight. Low levels of vitamin B12 have a strong correlation to muscle weakness, lack of coordination and even loss of muscle mass.
The relationship between fatigue and B12 is because your body needs B12 to maintain a healthy metabolism. When you have a deficiency, your body can’t properly convert carbohydrates into glucose that is useable throughout the body. Glucose is what your body uses for energy; without it, there’s no mystery why you would feel tired and weak.
Vitamin B complex benefits you by helping you restore the natural levels of nutrients that were meant to be there. The B complex set is comprised of all water soluble vitamins. This means that it is easy for your body to break down and use what you intake. On the other hand, it also means that whatever is not used for the day is usually flushed out of the body and needs to be regularly replaced to ensure you have enough.
It might seem difficult to take into account all of the different food combinations needed to maintain a healthy diet. This doesn’t have to be the case, since there are many common foods that give you the vitamin B complex benefits you need. To start out with a very straightforward option, chicken is an excellent source of vitamin B complex. It is a great source of niacin, pantothenic acid, and vitamin B6, which all have a substantial effect on your metabolism.
Another group of foods that are easy to incorporate and increase the use of are eggs and dairy products. Since one of the greatest vitamin B complex benefits is boosting your immune system, it’s important to take into account what can be used to increase your levels.
All B vitamins are found in eggs – every single one. The yolks are very rich in B12. Another fact that should be noted is that there is no perfect food. Eggs also contain high levels of cholesterol which can be counterproductive for cardiovascular issues when supplementing to help improve those very same issues.
There is another natural way that you can introduce vitamin B complex benefits into your diet – beans. A good thing to think about regarding beans is that there are so many to choose from. Almost all of your choices including chickpeas, lima beans, red beans, black beans, and kidney beans – which all are rich in niacin, folate, thiamin, and riboflavin.
Beans, in particular, help you exploit vitamin B complex benefits such as reducing inflammation and raising your levels of good cholesterol.
Always an important thing to note is that not everyone can consume all foods. There are many problems that people face which limits what they can consume and use in their diets. When you are considering making changes to your diet, it is always best to research and think safely, without any sudden changes.
If you have any questions regarding what is safe for you to eat or how to change your diet in a healthy way, you should consult your healthcare professional in advance. This can help you avoid any unwanted health complications that you may encounter.
Chronic inflammation is a problem that many people face. Chronic inflammation takes place when your body can no longer retain the ability to suppress the inflammatory response and the inflammation that was initially meant to help you, begins to damage your body.
Inflammation can cause issues to your digestive process as well as weaken your immune system. These are just a couple examples of early issues that someone suffering from chronic inflammation can experience.
Specifically, vitamin B complex benefits the gut and digestive system. While at the same time, a lack of vitamin B complex can allow C-reactive protein to run wild throughout the body, possibly leading to a higher risk of developing health issues.
Folic acid dietary supplementation has been shown to reduce inflammatory indicators in subjects who took it daily and in small amounts. This is very promising because, as we discussed earlier, you can get sufficient levels of folic acid by simply adjusting your diet to accommodate your personal needs.
If you are suffering from inflammation, it might not be a vitamin deficiency; it is important to be aware that simple dietary or vitamin supplements might not be enough.
Vitamin B complex benefits have proven to improve health, but may not be enough for all issues. Chronic inflammation can be debilitating and should not be taken lightly. If you believe that you are suffering from chronic inflammation, you should consult your doctor immediately to find out what is happening to you.
There is a defined system which regulates our response to stress. The NeuroEndoMetabolic (NEM) Stress Response is a description of the mind-body relationship that is responsible for our reactions to stress. When we experience stress, one of the most important hormones that our bodies release is called cortisol. Cortisol acts as an agent to prepare our body’s fight or flight response and ensure survival. When this particular hormone is released, blood-sugar rises, blood vessels constrict, and digestions grinds to a halt as the body becomes ready for action.
Lowering cortisol is imperative if you suffer from what’s known as Adrenal Fatigue Syndrome (AFS). Cortisol is produced in the adrenal glands which operate as the last part of our hypothalamic-pituitary-adrenal (HPA) axis. Vitamin B complex benefits you in this aspect because it helps to regulate cortisol levels.
Once we have secreted high levels of cortisol from our adrenal glands and it is not given a chance to dissipate, it is extremely easy to fall into a state of perpetual anxiety which in turn triggers further production of cortisol until the adrenal glands reach a state of adrenal exhaustion. It is easy to see the cyclical nature of this problem.
Vitamin B complex is often used in the mental health field to help people with mood disorders because of its role in lowering cortisol and thus combating stress. This is a perfect place to consider how incorporating vitamin B complex can benefit you and your adrenal fatigue.
AFS results in a multitude of symptoms which range anywhere from improper nutrient uptake to chronic pain and lethargy. If it is possible, incorporate a routine of vitamin B complex supplementation into your life as a segment of an overall plan to decrease stress. The facts speak for themselves; it could work for you. Inflammation is often a derivative of high cortisol levels which can have many root causes.
Sometimes it is not enough to use a simple fix such as adding extra vitamins to combat your AFS. There are certain situations where the causes are unrelated to nutrient intake and are more associated with poor lifestyle choices like excessive alcohol or caffeine consumption. Alcohol, in particular, can interfere with your ability to absorb folic acid. Potassium supplements can prevent absorption of vitamin B12.
Being aware of all medications that you are taking and consulting professionals is important when diving into the core of what is triggering your AFS.
The process through which your adrenal glands produce hormones is known as the adrenal cascade. Every one of the eight B complex vitamins has a role in the synthesis of hormone production. B vitamins, at least most of them, act as coenzymes which means that they are part of the building blocks which act as catalysts for the biochemical reactions in your body.
Vitamin B12 is known to help your body produce more cortisol if you are deficient and help to control your cortisol if your levels are out of balance. This seems too good to be true but it isn’t, at least in some regards. The problem surfaces when your levels of B12 become too high and you are at risk to develop a folate deficiency.
A folate deficiency can appear to carry the same issues as AFS. Insufficient levels of folate can result in trouble concentrating, irritability, shortness of breath, and fatigue. For this reason it is important that if you choose to supplement with vitamin B complex, that you choose the right one. If there is too much of any of the eight B vitamins involved they can have a counterproductive effect on the others.
Even though Vitamin B complex is a natural and needed compound for optimal body function, those who are in advanced stages of AFS need to take special care before taking this. Bear in mind that B vitamins as a group are generally stimulating in nature, especially vitamin B12. AFS sufferers who are weak may find this compound too stimulating. In fact, adrenal crashes may be precipitated. As well, exercise caution if you are using the methylated form. It may cause excessive anxiety or even panic attacks. The weaker your body, the higher the risk of such events. Always consult your healthcare provider – prior to embarking on this compound – if you are at risk.
There are always those who would say that synthetic vitamins are the same as those found in nature. This is not always the case, and there have been studies to prove it. To go through a few examples, let’s begin with synthetic vitamin B2. Synthetic riboflavin is often made with acetic acid and nitrogen. This has resulted in a product that has a lower absorption rate than the natural version and thus more of the vitamin is expelled in urine.
Another of the more egregious examples of synthetic vitamin B is B6. Natural vitamin B6 is bound with phosphate in plants, which in turn makes pyridoxal-phosphate. This is the true biologically active form, and the body is unable to use other phosphate combinations. The synthetic B6 is derived from petroleum ester, formaldehyde, and hydrochloric acid. It is not easily absorbed and can actually inhibit the effectiveness of natural B6.
Because of these examples of synthetic vitamins when compared to natural alternatives, it would seem as though the wise choice is to lean to the side of nature. As previously discussed, it is important to be aware of how to obtain as much vitamin B complex from food as possible.
When you are fighting AFS, the last thing you need is to introduce more negative variables into your health spectrum. The goal is to control your intake so that you can begin to isolate the problems that you are facing. It is not advisable to assume that because you’re experiencing similar problems to those shown by someone with vitamin deficiency that you should immediately supplement with over the counter products. AFS is a difficult thing to cope with and working diligently and deliberately is the best way to protect yourself and move towards recovery.
If it turns out that you have a deficiency and vitamin B complex is the right thing for you, then there are many benefits that you can be happy to enjoy. Feeding your body what it needs will take you to a place of well-being that you might never have thought possible.
© Copyright 2017 Michael Lam, M.D. All Rights Reserved.