How Essential B Vitamins Fuel Your Energy
These vital nutrients play an essential role in maintaining good health and well-being. Each member of the B vitamin family has its unique functions, from boosting energy levels and brain function to supporting cell health and growth. In this blog, we'll dive deep into the fascinating universe of B vitamins, unraveling their benefits, sources, and the vital roles they play in our daily lives. Whether you're a health enthusiast, someone curious about nutrition, or simply looking to enhance your well-being, join us as we explore the powerful impact these vitamins have on our body and mind.
List of Essential B Vitamins
Vitamin B1 (Thiamine)
Vitamin B2 (Riboflavin)
Vitamin B3 (Niacin)
Vitamin B5 (Pantothenic Acid)
Vitamin B6 (Pyridoxine)
Vitamin B7 (Biotin)
Vitamin B9 (Folate or Folic Acid)
Vitamin B12 (Cobalamin)*
* = These vitamins are water-soluble meaning that they are not stored in the body, except B12 which can be stored long term in the liver.
Note: Co-factor vitamins that help support B6 and B12 are B9 folate and B2 Riboflavin.
What is the Methylation Cycle?
*“Biomolecules-10-00697-g001” by Karim Zuhra, Fiona Augsburger, Tomaas Majtan, and Csaba Szabo is licensed under CC BY 4.0
Understanding Methyl Tetrahydrofolate Reductase (MTHFR):
Methyl Tetrahydrofolate Reductase (MTHFR) is an enzyme that plays a crucial role in detoxification in every cell of the body. Methylation in the body is essential for various functions, including brain chemistry, liver detoxification, and DNA repair. It also relates to inflammation, immune response, and hormone production.
According to Dr. Rajsree Nambudripad, there are two genetic mutations, [C677T / A1298C], that affect how your body processes vitamin Folate (B9). Depending on your genetics, you may have only partial functioning of this conversion process. A simple DNA or blood test can determine your conversion efficiency. Given the prevalence of this genetic mutation in the general population, supplementing with a vitamin source is a reliable way to support your methylation process and prevent derailment.
Choosing the Right Vitamins:
When selecting B vitamins, opt for their active forms, such as Methyltetrahydrofolic acid (L-Methylfolate) and methylcobalamin, to bypass the methylation step, especially if you have low or partially functioning MTHFR genes. Avoid folic acid and cyanocobalamin.
Supplementation can offer additional benefits, including reducing carbohydrate and sugar cravings and improving neurotransmitter production for both dopamine and serotonin.
B Vitamins and Glutathione Production:
These B vitamins are essential for the production of Glutathione, which serves as the body's master antioxidant, crucial for toxin removal. [Dr. Vincent Esposito]
Avoid Sugar, Alcohol, excess animal fat, and smoking to further support detoxification in the body.
Elevated Homocysteine levels are a general marker of inflammation and are associated with a higher risk of heart disease, certain cancers, and gut issues.
Folate and Riboflavin levels in the body can be depleted due to toxic chemical exposure, high stress levels, and hypothyroidism. Ensuring an adequate intake from food is crucial. The thyroid plays a pivotal role in regulating the body's functions--the thyroid is akin to the gas pedal of the body.
Dr. Mark Hyman recommends obtaining amino acids from protein sources in your diet, including fish, chicken, beans, nuts, and seeds, to support brain health and prevent feelings of sluggishness, lack of focus, and depression.
Additionally, brain relaxants that boost GABA include theanine from green tea, inositol (a B vitamin), and other B Vitamins such as B3, B6, and B12, along with magnesium.
The Role of Vitamin B6:
Vitamin B6 is essential for producing the mood-regulating hormone serotonin. The enzyme required to convert tryptophan from foods like turkey sandwiches into serotonin depends on vitamin B6.
Turkey Sandwich > Tryptophan > 5-HTP > Serotonin
One way to harness their power is to know what food they come from. Let's dive deeper into these two powerful B vitamins.
Vitamin B6 sources:
Carbs:
Vegetables: Asparagus and broccoli
Fruits: Avocado, bananas
Additionally: beans, whole grains, and chickpeas
Fats:
Nuts and sunflower seeds
Lean animal protein:
Fish, poultry, beef, eggs
Vitamin B12 sources:
Carbs:
Fortified cereals
Fats:
Milk, Cheese, Yogurt
Protein:
Salmon, tuna, liver, eggs, meat
Fun Fact: 4 large eggs can support your daily B12 requirements.
Folate Sources:
Folate is primarily found in plant foods, lentils, peas, oat brand, and animal livers.
Dark green leafy vegetables are high in folate -- spinach, kale, and broccoli.
Riboflavin Sources:
Beans, mushrooms, almonds, and green leafy vegetables support the production of Glutathione, a powerful antioxidant.
These all help support the production of Glutathione, a powerful antioxidant.
*B Vitamins and the Brain: Mechanisms, Dose and Efficacy—A Review - Scientific Figure on ResearchGate. Available from: https://www.researchgate.net/figure/The-interlinked-folate-and-methionine-cycles-Dietary-folate-enters-the-folate-cycle-and_fig1_292176653 [accessed 14 Sep, 2023]
Glutathione-Rich foods:
Avocado
Asparagus
Garlic
Onions
Broccoli
Spinach
Walnuts
Tomato
In conclusion, maintaining proper cell and mitochondrial health requires a balanced approach, combining a healthy diet with supplementation. This approach can lead to an overall improvement in health, energy levels, focus, and metabolism. For high-quality supplementation options, consider exploring natural homeopathic sources like the Iron Oak Health Lab.
