Over the last couple of years, I’ve really be leaning into specific nutrients, how they work, and how to get more of them naturally from my diet. A few years ago, my doctor discovered that have a MTHFR gene mutation. Like many people with this mutation, I am significantly deficient in folate (or vitamin B9) and vitamin B12. A folate deficiency if gone untreated can lead to neural tube defects in babies. Although I was unaware of the deficiency at the time, I was fortunate to have 2 successful pregnancies and 2 healthy baby girls.
Now, that my daughters are grown and I have learned more about this condition, I’m understanding the risk factors a little more clearly. Deficiencies in folate and B12 increases homocysteine levels. Homocysteine is an amino acid that uses certain B vitamins to create other chemicals that our bodies need. A deficiency in these vitamins leads to elevated homocysteine levels which can increase your risks for dementia, heart disease and stroke. As I’ve learned more about folate and B12, I also learned about the vast importance of the entire family of B vitamins.
Vitamins are essential micronutrients that play a crucial role in maintaining our overall health and well-being. Among these, the B vitamins stand out as a group of water-soluble nutrients that contribute significantly to various bodily functions. There are several different forms of vitamin B, each with its unique benefits and roles to play.
So, in this article, we’re going to talk about the eight forms of vitamin B, their functions, signs of deficiency, and the delicious foods that can help keep us well-nourished.
Vitamin B1 (Thiamine)
Vitamin B1, also known as thiamine, is a vital nutrient that helps convert the food we eat into energy. It supports proper nerve function and is crucial for maintaining a healthy metabolism. A deficiency in thiamine can lead to symptoms such as fatigue, weakness, and even neurological issues. To keep your thiamine levels in check, enjoy foods like sesame seeds and tahini, tuna, sunflower seeds, pork chops, asparagus, spinach, pineapple, and oranges. A 3 ½ ounce serving of pork chops contains 83% of your daily need and 4 ounces of tuna about 40%.
Vitamin B2 (Riboflavin)
Vitamin B2, or riboflavin, plays a key role in promoting healthy skin, eyes, and nerve functions. It also aids in converting food into energy and acts as an antioxidant to protect cells from damage. Signs of riboflavin deficiency may include cracked lips, inflamed tongue, and skin rashes. You can boost your riboflavin intake by consuming dairy products, meats, eggs, leafy greens, almonds, sun-dried tomatoes, and liver, a true superfood, that contains 270% of your daily need in one 3.5 ounce serving.
Vitamin B3 (Niacin)
Vitamin B3, or niacin, is essential for cellular metabolism, nervous system health, and maintaining healthy skin. It helps lower cholesterol levels and supports cardiovascular health. Niacin deficiency can lead to a condition called pellagra, characterized by dermatitis, diarrhea, and dementia-like symptoms. Include sources like chicken, tuna, turkey, venison, halibut, shitake mushrooms and sweet potatoes.
Vitamin B5 (Pantothenic Acid)
Vitamin B5, also known as pantothenic acid, is involved in energy production, the synthesis of essential compounds like fatty acids, and the formation of red blood cells. While true deficiencies are rare, low levels of pantothenic acid can cause symptoms such as fatigue, digestive issues, and numbness. To ensure you’re getting enough, consume foods like avocados, eggs, meats, chicken liver, sunflower seeds, shitake mushrooms, sweet potato, and cauliflower.
Vitamin B6 (Pyridoxine)
Vitamin B6 plays a crucial role in brain development, immune system function, and the formation of neurotransmitters that regulate mood. This versatile vitamin also aids in red blood cell formation and hormone regulation. Deficiency in vitamin B6 can lead to anemia, skin disorders, and mood disturbances. Foods like bananas, summer squash, pistachios, tuna, blackstrap molasses, paprika, and liver. Pate, anyone?
Vitamin B7 (Biotin)
Vitamin B7, or biotin, is well-known for its role in promoting healthy hair, skin, and nails. It also supports metabolism and aids in the breakdown of fats, carbohydrates, and proteins. While rare, biotin deficiency can result in hair loss, skin rashes, and neurological symptoms. To maintain healthy biotin levels, include foods like eggs yolks, almonds, walnuts, root vegetables and liver.
Vitamin B9 (Folate)
Vitamin B9, commonly known as folate, is crucial for cell division, DNA synthesis, and the formation of red and white blood cells. It’s of utmost importance during pregnancy to prevent neural tube defects in the developing fetus. Folate deficiency can lead to anemia and contribute to birth defects. Load up on folate by consuming leafy greens, organ meat, legumes, beets, avocados, papayas, strawberries and pomegranates. One cup or romaine lettuce contains approximately 16 percent of the recommended daily allowance of folate.
Vitamin B12 (Cobalamin)
Vitamin B12 is vital for nerve function, red blood cell production, and DNA synthesis. Vitamin B12 is only found naturally in animal products, nutritional yeast and in some mushrooms, making it a concern for vegetarians and vegans. Deficiency in B12 can lead to anemia, fatigue, and neurological issues. If you’re on a plant-based diet, consider fortified foods or supplements to ensure you’re getting enough of this essential vitamin. Sources of vitamin B12 include salmon, tuna, cod, shrimp, scallops, organ meat, beef, eggs, and poultry.
The Big Picture
The family of B vitamins, like other micronutrients, are needed in small quantities but they play a really BIG part in our overall health. As I have navigated through understanding my own health needs, I’ve found it necessary to supplement with folate and B12 in an effort to keep my homocysteine levels in the zone. But, I’m still a firm believer that while supplementation can be helpful, it is not a substitute for nutrients obtained from real food. From energy production to nerve function and everything in between, water-soluble B vitamins provide our bodies with the nourishment they need to thrive!
Note: The food recommendations I’ve made here align with the Simply28 principles of eating a paleo-like template and avoiding most grains that contain anti-nutrients which have been shown in recent studies to block mineral absorption and restrict bio-availability. For more information on my protocol grab a copy of “The Simply28 Real Food Cookbook”.
