Title: Who Needs A B-Complex Vitamin and How to Choose a Good One | Dr. Sheila Dyer, ND | Davenport Naturopath Clinic
Headings: Who Needs A B-Complex Vitamin and How to Choose a Good One
Who Needs A B-Complex Vitamin and How to Choose a Good One
What are B vitamins
Who Needs A B-Complex
Some Additional Reasons For Supplementation
Active Form of B12 and Folic Acid
Tips For Buying a Good B-Complex Vitamin
Yours in health,

Content: Who Needs A B-Complex Vitamin and How to Choose a Good One | Dr. Sheila Dyer, ND | Davenport Naturopath Clinic
Dr. Sheila Dyer, ND > All Articles > Who Needs A B-Complex Vitamin and How to Choose a Good One
Who Needs A B-Complex Vitamin and How to Choose a Good One
What are B vitamins
B Vitamins are a group of 8 water-soluble vitamins and 3 honorary B vitamins. The 8 vitamins that make up B complex are B1 Thiamine, B2 Riboflavin, B3 Niacin, B5 Pantothenic Acid, B6 Pyridoxine, B7 Biotin, B9 Folic Acid, and B12 Cyanocobalamin. The 3 honorary B vitamins are Inositol, Choline and Para-Aminobenzoic Acid (PABA). These three are sometimes found in good quality B complexes as they have similar functions to the other B vitamins and work in a synergistic manner. Column 1
What They Are Known For
Food Sources
B1 Thiamine
Energy metabolism
Nerve function
Especially deficient in alcoholics
Seeds, legumes, whole grains, yeast, and pork
B2 Riboflavin
Energy metabolism,
Vision
Migraines
Dairy, meat, leafy veg, yeast
B3 Niacin
Energy metabolism
Heart health
Reduces cholesterol
All protein-containing foods
B5 Pantothenic Acid
Energy metabolism
Production of steroid hormones
Great for the adrenal glands
Milk, legumes, meat, eggs, yeast, peanuts
(widespread in our diets)
B6 Pyridoxine
Brain health
Mood support as it helps make certain neurotransmitters such as serotonin, norepinephrine, and GABA
Grains, legumes, leafy veg, fish, meat, nuts, and fruits
B7 Biotin
Important for hair skin and nail health
Cauliflower, egg yolks, liver, poultry, yeast, mushrooms
B9 Folic Acid
Prevents neural tube defects in the fetus
Works with B12 to promote heart health
Legumes, leafy veg, seeds, liver, poultry, eggs, cereal, and citrus
B12 Cyanocobalamin
Boosts energy
Heart health
Fish, meat, poultry, eggs, and milk. ( only found in animal products)
Choline
Energy metabolism,
Cell signaling
Part of certain neurotransmitters involved in mood and memory like Acetylcholine
Eggs, liver, and peanuts
Inositol
Blood Sugar Regulation
Fruits, vegetables, grains, and legumes
Para-Aminobenzoic Acid (PABA)
Skin health
Milk, eggs, grains, mushrooms, and liver
Who Needs A B-Complex
B vitamins are plentiful in our diets and therefore it is not automatic that you need to supplement. There are 4 groups that would really benefit from supplementing with a B Complex. Pregnant women or women trying to conceive. A good quality prenatal should have all the B vitamins needed. The most important is folic acid to prevent neural tube defects in the fetus.