B Vitamins for Energy
Monday, May 10th 2010
B Max and Energy. Your Vitamin B Complex.
Vitamin B complex can play a major role in energy support
It would be fair to say, most of us would love to bound out of bed at 6am, exercise for an hour, return home for a nourishing breakfast and then off to work for the nine hour day feeling fabulous.
However the scenario usually unfolds like this - roll out of bed with 20 minutes to get off to work whilst downing a coffee and, if lucky, something to eat then push yourself off for nine hours of hard slog.
On occasion we may come across those whom are bounding with energy and vitality. However when asked the question” what is your magic secret” their reply may thrust you into deeper despair as they list the 10 activities they do before even arriving at work, and it simply all sounds too hard.
Lets face it we could all use a helping hand with battling the “fatigue bug” and there may be many reasons why you find yourself nodding off in the afternoon or feeling sluggish upon waking. Even more baffling is that, although your sleep maybe adequate, the mere thought of getting through the day ahead is so over whelming due to feeling so weary. This fact can point to a nutrient deficiency.
Introducing the B Complex Vitamin group
B Vitamin complex are a group of eight individual vitamins which maybe incredibility helpful in assisting with the extra energy boost required. Although Each B vitamin performs a unique and separate function in the body, they do however work together to help the body convert food (carbohydrates) into fuel (glucose), which is in turn metabolized to produce energy. They also help the nervous system to function properly which is vital in assisting the body to cope with stress that can create havoc with our health and energy. In 1994, the World Health Organization claimed stress had become a "World Wide Epidemic”.
B-1 (thiamin) Let us start with an introduction into the B family with B-1 as this was the first of these vitamins that was discovered (thus the name B-1).The brain uses this vitamin to help convert glucose, or blood sugar, into fuel, and without it the brain rapidly runs out of energy. This can lead to fatigue, depression, irritability and anxiety
B-2 (riboflavin) along with vitamin B-1 help the body produce energy and affect enzymes that influence the muscles, nerves, and heart.B-2 also helps keep mucous membranes (such as those lining the mouth) healthy.
B-3 (niacin) has a role in energy production in cells and in maintaining the health of the skin, nervous system, and digestive system.
B-5 (pantothenic acid) is known as the “anti-stress vitamin” due to its role in the production of adrenal hormones, whilst influencing normal growth and development.
B-6 (pyridoxine) is possibly one of the most well known and highly researched of the vitamin B group is which helps the body break down protein and helps maintain the health of red blood cells, the nervous system, and parts of the immune system.
B-7 (biotin) helps break down protein and carbohydrates and helps the body make hormones.
B-9 folic acid and B-6 together lowers the risk of death from stroke and heart disease for women and may reduce the risk of heart failure in men, according to Japanese research reported in Stroke: Journal of the American Heart Association. B-9 along with B12, helps the cells in the body make and maintain DNA and are important the production of red blood cells.
Vitamin B-12 (cobalamin) and folic acid work together to produce blood cells and help the functioning of the nervous system, and how the body uses folic acid and carbohydrates used for energy production.
Eating a well balanced diet can help to supply the B Vitamins you need
B vitamins must be replenished daily as they are not stored in the body. Different B vitamins come from different food sources and can be obtained from food sources such as fish, poultry, meat, eggs, and dairy products, leafy green vegetables, beans and peas.
However, certain groups may be at risk of becoming deficient in B vitamins and diet alone may not be sufficient in making certain your body is absorbing enough of this important energy vitamin.
You may need more B Vitamins if you fall into these categories
- People whose diet consists mainly of highly processed carbohydrates (such as polished white rice, white flour, and white sugar) can lower their B1 intake. Polishing rice removes almost all of the vitamins.
- B vitamins are also destroyed due to high consumption of alcohol, refined sugars, nicotine, and caffeine and anyone partaking in the above on a regular basis can be at risk of developing a deficiency.
- Also of a risk category are persons on medications which are used to treat heartburn and ulcers, for an extended length of time, or some one undergoing surgery on the stomach or intestines, such as gastric bypass surgery which is gaining increasing acceptance in the western world.
- Finally you may fit into a sector of population that has been singled out by organizations such as the National Academies of Science (NAS), whom recommend adults over the age of 50 take B vitamin supplements,or eat foods enriched with these vitamins, in order to prevent deficiency.
- Vegetarians or vegans (strict vegetarians who do not eat any animal products) are at higher risk for not getting enough of this vitamin.
Author Jill Casey
Footnote from Ideal Health:
The following products are all useful for Energy:
Enzogenol with ACE and Selenium
Ginseng 5 Exhaustion Relief
Good Green Stuff
Opti CoQ10 150mg
Pure Vitality Deer Velvet
Recharge & Relax
Super B Daily Stress + B
Super Multi Plus
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If you need help or advice, you are welcome to email our naturopathic team with your health question.
Disclaimer: The health information presented here has been written for the New Zealand health consumer. It is of a general nature and is only intended to provide a summary of the subjects covered. The information is not intended to be comprehensive or to provide medical advice to you. While all care has been taken to ensure the accuracy of the information, no responsibility or liability is accepted, and no person should act in reliance on any statement contained in the information provided. All health ailments should be treated by a qualified health professional.
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