Vitamin B Facts – Why Do You Need Vitamin B?

 

Click HERE to Discover these 80 Keto-Friendly and Healthy Slow Cooker Recipes

Why Do I Need Vitamin B and How Do I Know If I Have a Deficiency?

B vitamins are vital for your physical and mental health. Here’s a breakdown of this key family of vitamins, and who is at risk for a deficiency.

Do you feel edgy or stressed out? While there are any number of factors in our chaotic lifestyles that could lead to those feelings, a lack of nutrients can decrease our body’s ability to tolerate stress.

The family of B vitamins is essential for neurological health, nutrient absorption, and so much more. While true deficiencies in the U.S. are below 10 percent for all age categories, marginal depletion levels – where there isn’t enough vitamin B to be optimal – affect closer to 20 percent of the population

Why Do You Need Vitamin B?

B vitamins are essential for the entire body, and primarily impact the brain and mental health. Here are the major mental benefits that B vitamins can provide.

Improves Mood: B vitamins can help fight depression with its mood-lifting effects.

Boosts Cognition: The family of B vitamins helps to increase energy levels, preventing mental fatigue and supporting healthy cognitive performance.

Calms Anxiety: B vitamins have a calming impact on the brain and can soothe anxiety.

There are several types of B vitamins, and while each one has its own strengths, they work best when taken together. This is why supplements often include all forms in a single B-complex capsule.

Some people may require higher doses of individual B nutrients depending on their health and medical conditions.

Vitamin B12

Vitamin B12, perhaps the most popular of the B vitamin family, is scientifically referred to as cobalamin due to its volume of the mineral cobalt.

What it does:

B12 is required for many body processes, including:

• Producing red blood cells
• Neurological function
• DNA synthesis
• Heart health

Natural food sources:

• Fish, meat, and poultry
• Offal
• Eggs
• Nutritional yeast

Signs you’re not getting enough:

Vitamin B12 is released from foods by stomach acid and digestion. This means that when digestion is impaired, even if you eat an adequate amount, you may still suffer from low levels. Signs you might not be getting enough B12:

• Fatigue and muscle weakness
• Constipation and loss of appetite
• Numbness and tingling in hands and feet
• Poor memory or concentration
• Mouth sores

Vitamin B6

B6 is effective at relieving nausea and is a popular remedy for morning sickness. In fact, B6 is often a component of prescription nausea medications.

What it does:

B6 does more for the body than ease a queasy stomach, including:

• Breaking down protein, carbs, and lipids
• Produces neurotransmitters and helps with cognition
• Strengthens immunity

Natural food sources:

• Seafood
• Offal
• Poultry
• Starchy vegetables
• Non-citrus fruits

Signs you’re not getting enough:

B6 deficiency on its own is uncommon. However, if you’re low in B12 and folate (B9), you might be low in B6, too. You might not be getting enough B6 if you experience the following:

• Cracks at the corners of the mouth
• Swollen tongue
• Depression
• Confusion
• Weakened immunity
• Irritability

Vitamin B1

Also known as thiamine, vitamin B1 is vital for cellular health and energy metabolism.

What it does:

Without adequate B1 levels, your body won’t be able to rev up its energy levels or metabolism. Other vital functions include:

• Breaking down glucose, amino acids, and lipids
• Growth and development of cells
• Energy and metabolism

Natural food sources:

Thiamine is found in many food sources, although fruits have a lower concentration per serving than meat and seafood.

• All types of meat, especially pork
• Fish
• Fruits

Signs you’re not getting enough:

You likely aren’t low in B1 unless you’re low in all the B vitamins, but if you were, you might notice:

• Weight loss
• Confusion
• Short-term memory loss and other cognitive problems
• Muscle weakness
• Cardiovascular problems

Vitamin B2

Riboflavin, also known as vitamin B2, is vital for energy production and cellular health. It works in conjunction with other B vitamins, and functions as an antioxidant in the body.

What it does:

B2 helps the body make energy, but it’s also needed for:

• Breaking down fats, drugs, and steroids
• Cellular function
• Converting amino acids into vitamins
• Regulating inflammation levels

Natural food sources:

Riboflavin is found in several food sources, with eggs and organ meats offering up the highest levels per serving.

• Eggs
• Offal
• Mushrooms
• Beef and poultry
• Green vegetables

Signs you’re not getting enough:

You might not be getting enough riboflavin if you experience:

• Low thyroid hormone levels
• Skin disorders
• Mouth and throat swelling
• Mouth lesions or cracked lips
• Hair loss
• Infertility
• Red, itchy eyes or cataracts
• Liver problems
• Nervous system disorders
• Anemia

Vitamin B3

Vitamin B3 is also known as niacin, and it’s vital for converting food into energy.

What it does:

Niacin helps break down food to be used for cellular energy, but it also helps with:

• Balancing LDL and HDL cholesterol levels
• Lowering triglyceride levels
• Increasing brain function
• Supporting healthy skin
• Decreasing arthritis pain

Natural food sources:

• Poultry, especially chicken breast
• Beef
• Seafood

Signs you’re not getting enough:

You may not be getting enough niacin if you’re also struggling to get enough of the other B vitamins. Signs of low levels might include:

• Memory loss and cognitive problems
• Fatigue
• Depression
• Headaches
• Skin disorders
• Diarrhea or intestinal irritation

Vitamin B9

Also known as folate or folic acid, vitamin B9 is popular for its use in pregnancy to prevent neural tube defects.

What it does:

Folate is vital for cellular growth and development as well as the formation of blood cells. It’s also needed for:

• Synthesizing DNA and RNA
• Metabolizing amino acids
• Creating blood cells

Natural food sources:

Folate is one of the few B vitamins that is found in the highest levels in non-animal products. Foods rich in folate include:

• Dark green leafy vegetables
• All fruits
• Nuts
• Meat, seafood, and poultry
• Eggs
• Offal
• Yeast

Signs you’re not getting enough:

Folate deficiency on its own is uncommon. However, it can be found in conjunction with B12 or other B vitamin deficiencies or low levels. Signs of folate deficiency can include:

• Anemia
• Physical weakness
• Poor concentration
• Irritability and mood swings
• Headaches
• Tongue and mouth sores
• Skin, hair, or nail changes

Who Is at Risk of Vitamin B Deficiency?

While most people who eat a balanced diet are going to get regular exposure to B vitamins, some may be prone to low levels due to absorption issues.

Fortunately, you don’t typically need to worry about over-supplementing with B vitamins. All B vitamins are water-soluble, meaning that excess amounts pass out of the body via the urine. This lessens the risk of toxicity from overexposure. Even so, following supplement recommendations from your practitioner is always safest.

Vegans and Vegetarians

B vitamins are most widely found in animal products. So if you don’t eat meat or any animal products, you’re going to get significantly less exposure to B-complex than someone eating a diet rich in meats.

People with MTHFR mutations

This genetic mutation alters the way homocysteine is converted in the body. People with the MTHFR mutation (which can damage blood vessels and lead to blood clots) might not be able to absorb or activate B vitamins unless they take specialized supplemental forms.

Women on Birth Control

The hormones in most birth control prescriptions alter the way that the body uses vitamin B, and can interfere with absorption.

Pregnant Women

If you’re trying to get pregnant, it’s important that you get enough folate and B-complex. Even slightly low folate levels can increase the risk of neural tube defects, so most doctors recommend a prenatal vitamin that contains ample amounts of folate.

Some will recommend an additional B-complex vitamin that is an activated form to ensure maximum absorption.

Older Adults

Age decreases the body’s ability to effectively digest and break down nutrients, and B vitamins are particularly susceptible to this.

People with Chronic Conditions

If you have chronic or autoimmune disorders, your chances of being unable to absorb B vitamins is higher. People with celiac disease, Crohn’s disease, and thyroid disorders may struggle to break down their food. A lack of B vitamins worsens each of these conditions.

Drinkers

Alcoholics or people who regularly drink alcohol might be less able to absorb and digest B vitamins.

Watch this video – Vitamin B Facts: B Vitamins – Dr. Cooperman Explains What You Need to Know

Bottom Line

B vitamins are essential for a healthy body and brain. Without enough of the family of B vitamins, the body will be sluggish and deprived of critical nutrients that fend off a host of chronic disorders.

Supplementing with B vitamins is generally considered safe. However, over-supplementing one without balancing the rest can result in other problems or mask symptoms of deficiencies.

Ask your doctor for recommendations on how to supplement B vitamins if you fall into one of the categories of people who might be prone to lower levels.

Written by Aimee McNew

Author Bio:

Aimee McNew is a Certified Nutritionist who specializes in women’s health, thyroid problems, infertility, and digestive wellness. She ate her way back to health using a Paleo diet, lost 80 pounds, and had a healthy baby after numerous miscarriages. She focuses on simple nutrition practices that promote long-lasting results.

A lot of people have gotten results from the Keto diet, and enjoyed the foods that it has to offer. However, many of the people who are following this diet have a hard time finding the recipes that they need, especially ones that are quick and easy to complete.

Fortunately, Kelsey Ale, noticed this problem, and decided to do something about it. She’s found that making recipes in a slow cooker gives you meals which are not only delicious, but also take very little time to make. Mostly you just put a few simple ingredients in the slow cooker, and let it do the rest.

To find out more, click on – Keto Slow Cooker Cookbook

Vitamin A Facts – Why You Need Vitamin A?

 

Click HERE to Discover these 80 Keto-Friendly and Healthy Slow Cooker Recipes

Vitamin A does so much more than simply improve your vision. Here’s why you need to make sure you get enough – but not too much – of this crucial nutrient.

When you think about vitamin A, carrots or sweet potatoes probably come to mind first. While orange fruits and vegetables are certainly a source, they’re actually not the best source. That’s because plant sources contain the inactive form of vitamin A, and our bodies might not even be able to use it!

Here’s what you need to know about this confusing vitamin, and how you can make sure you’re getting the right amount.

The Different Types of Vitamin A (and Why It Matters)

You need vitamin A for overall health, especially when it comes to vision, immunity, and reproductive health. It also helps support our kidneys, lungs, and heart.

There are two forms of vitamin A: active and inactive. The active kind, also known as retinol, is found in animal products, while plant-based foods only carry the inactive kind.

In order to reap the vitamin A from plant foods like sweet potatoes and carrots, your body needs to convert beta-carotene into retinoid. While our bodies are designed to do this, the process can be a bit cumbersome.

Studies show that we need to consume four units of beta-carotene in order to produce just one unit of vitamin A! That means we need to consume a massive amount of fruits and vegetables rich in beta-carotene to get enough.

It’s also important to note that not everyone is able to convert beta-carotene to retinol. Those suffering from suboptimal thyroid function, or diabetes, as well as infants, and children are unable to properly make this very important conversion.

The Three Best Sources of Vitamin A

While orange fruits and vegetables are excellent for overall health, we shouldn’t rely on them for our vitamin A’s requirements. However, it’s important to note that these foods should still be enjoyed as a regular part of a healthy diet. Drizzle a bit of fat like coconut oil or ghee over beta-carotene rich foods to help boost the absorption of the vitamin in its inactive form.

In the meantime, be sure to get plenty of these top sources of vitamin A that contain the active form:

Beef Liver

Organ meats are some of the best sources of vitamin A you can find, and a little goes a long way. In a four-ounce piece of beef liver, you’ll get 19,000 IU’s – that’s more than you need in a single day! You can introduce beef liver to your diet slowly by adding a little bit to soups and stews, mixed with lots of grass-fed beef with generous amounts of herbs and spices.

Egg Yolks

Pasture-raised eggs are one of the most nutrient-dense foods you can eat, and they’re a great source of vitamin A, healthy fat, protein, and minerals. Start your day with a healthy omelette stuffed with bacon, mushrooms, and spinach, or simply scramble up a few with a little ghee!

Wild-Caught Salmon

Wild-caught fatty fish like salmon is a great source of retinol, with 200 IU’s of vitamin A in a four-ounce serving. Salmon is also a great source of vitamin D, another fat-soluble vitamin that may be especially beneficial when paired with vitamin-A rich foods. Try this one-pan salmon with asparagus and sweet potatoes for a super dose!

Cautions of Supplementing

Before you think about supplementing with vitamin A, it’s important to speak with a doctor to check your levels first. There can be harmful side effects of getting too much, like increasing your risk of osteoporosis.

Supplementing with vitamin D along with vitamin A may help protect against toxicity.

The best way to get your fill is to eat more eggs, salmon, and organ meats. If you don’t want to eat these foods, you can also try taking cod liver oil, which is a great source of vitamins A and D.

Watch this video – Vitamin A Facts: 7 Signs of Low Vitamin A You Need to Know

The Bottom Line

Carrots and sweet potatoes are great, but the best sources of vitamin A are actually animal sources. Be sure to get enough of the bioavailable form by eating eggs, beef liver, and wild-caught salmon.

These contain high levels of the active form of this vitamin, which will help support your vision, immunity, and internal organs, including your reproductive health.

Written by Rebecca Jacobs

Author Bio:

Rebecca Jacobs N.C is a Certified Holistic Nutrition Consultant, specializing in digestive and women’s health. She takes a holistic approach to wellness, doesn’t believe in “dieting,” and believes that healthy eating must be delicious. Rebecca is also a recipe developer and creates healthy alternatives to traditionally unhealthy foods.

A lot of people have gotten results from the Keto diet, and enjoyed the foods that it has to offer. However, many of the people who are following this diet have a hard time finding the recipes that they need, especially ones that are quick and easy to complete.

Fortunately, Kelsey Ale, noticed this problem, and decided to do something about it. She’s found that making recipes in a slow cooker gives you meals which are not only delicious, but also take very little time to make. Mostly you just put a few simple ingredients in the slow cooker, and let it do the rest.

To find out more, click on – Keto Slow Cooker Cookbook

5 Signs of Vitamin D Deficiency and How to Fix Low Vitamin D

 

Click HERE to Discover these 80 Keto-Friendly and Healthy Slow Cooker Recipes

Part hormone and part nutrient, vitamin D is essential for health. Here’s how to tell if you’re deficient, and what to do about it.

Vitamin D is critical for everything from bone health and immunity to hormone balance and mental wellness. Unfortunately, it’s also pretty common to be deficient in this key nutrient.

Most vitamin D comes from sitting out in the sun, without sunscreen. Even if everyone made sure to get outside enough, most of the planet doesn’t get enough year-round direct rays to raise blood levels.

What is Vitamin D?

Vitamin D is technically a prohormone, which means it is a nutrient with hormone-like properties in the body. It can be manufactured by the body in response to direct sun exposure by interacting with cholesterol. It is also known as a fat-soluble vitamin because it is stored in the body’s fat cells and it absorbs best when taken or eaten with fatty foods.

All cells have receptors to bind with vitamin D – it’s that crucial of a nutrient. Yet more than 1 billion people across the world have inadequate levels. In the U.S. alone, more than 40 percent of all adults are deficient.

There are several groups of people that are at higher risk of deficiency. They include:

• The elderly
• Those pregnant or breastfeeding
• Infants
• Overweight or obese people
• People who spend little time outdoors, or wear sunscreen constantly
• Those who don’t eat enough dairy or fish

What Are Normal Levels?

The recommended daily intake of vitamin D is set between 400 to 800 IU, but most experts agree that this amount is too low to prevent true deficiency.

Depending on where you live, you may not be able to get vitamin D from the sun very often, as many locations get strong ultraviolet rays for less than half of the year.

Plus, aging reduces the body’s ability to synthesize vitamin D, so even with adequate sun exposure, your levels could still be suppressed.

How to Understand Your Lab Tests?

In order to assess your vitamin D levels, doctors can run a lab test known as 25-vitamin D hydroxy or 25(OH)D. If you take vitamin D supplements, do not take them on the day of testing until after your blood has been drawn.

There is a very wide range that is considered “optimal” for vitamin D, and much will depend on who you ask and how healthy you are. Overall, research supports levels higher than 30 ng/mL for bone health, longevity, immune health, and more.

According to Mayo Medical Laboratories, vitamin D levels are classed as such:

• <10 – Severe deficiency
• 10-24 – Mild to moderate deficiency
• 25-80 – Optimal
• >80 – Possible toxicity

Signs and Symptoms of Vitamin D Deficiency

You might not know that you’re dealing with a vitamin D deficiency right away. Low levels might persist for months or years before there are signs. Once you reach that point, these are the most common giveaways that your vitamin D level might be too low.

1. Fatigue

There are many causes of fatigue, and vitamin D deficiency is one of them.  One case study identified severe vitamin D deficiency as the cause of “heavy daytime tiredness and pervasive fatigue”, which improved after the patient supplemented with dose-appropriate vitamin D.

Other research confirms that vitamin D deficiency causes fatigue, with one study showing that women with levels lower than 30 ng/mL were more likely to be fatigued than those with levels higher than 30 ng/mL.

2. Low Immunity

The immune system relies heavily on vitamin D to fight off bacterial infections and viral illnesses. When vitamin D levels are low, the immune system is ill-equipped to fully fight off invaders.

Research finds a direct link between low levels of vitamin D and more frequent infections with colds, pneumonia, and bronchitis. Fortunately, vitamin D supplements can help reduce that risk.

3. Bone and Muscle Pain

Pain in your bones or muscles can be indicative of low vitamin D levels. Research found that those deficient in vitamin D were almost twice as likely to experience pain in the legs, ribs, or joints compared to people whose vitamin D levels were considered normal.

While it’s not always easy to pinpoint the cause of muscle pain, research finds that 71 percent of people experiencing chronic pain are low in vitamin D.

4. Depression

Vitamin D is closely associated with mental health, particularly warding off depression, and the risk gets higher as you age. Because vitamin D has hormone-like properties, it can exert a powerful influence over neurotransmitters.

Since depression also has ties to inflammation, it’s thought that vitamin D can cool the internal flame of an overactive immune system.

Research shows that supplementing with vitamin D during cold months and even in cases of seasonal affective disorder can improve symptoms of depression.

5. Bone Loss and Osteoporosis

Aging impacts vitamin D stores and the body’s ability to synthesize vitamin D from sun exposure, but it also wreaks havoc on bone density and mineral stores.

Still, excess calcium supplementation won’t fix all bone deficits. Vitamin D helps the body use calcium and when levels are low, it can demonstrate signs of deficiency.

Research shows a direct link between low bone density and low vitamin D levels. It’s not just calcium that your bones need, but adequate levels of vitamin D, too.

How to Correct Vitamin D Deficiency?

Very few foods have enough vitamin D in them to efficiently raise blood levels. Sun exposure is the best natural way to get vitamin D, but mushrooms, egg yolks, and fatty fish like salmon and mackerel are all good sources.

If you’re very low in vitamin D, many doctors will recommend taking 50,000 IU of vitamin D once per week for a few weeks or a few months, depending on the severity of deficiency.

For those without severely low levels, improvements can be made by supplementing with far lower doses, usually in the 2,000 to 4,000 range.

Experts also recommend 10 to 20 minutes of sun exposure daily, without sunscreen, and with most of the trunk, arms, and legs bare.

The more skin directly exposed to direct sunlight, the more likely your body will trigger the proper rise in blood levels. Individuals with darker skin tones may require more time in the sun for this synthesis to take place.

It’s important to talk to your doctor about your individual needs. If you’ve been cautioned against sun exposure for skin cancer or other reasons, ask about other ways you can maintain healthy vitamin D levels.

Want to fix low Vitamin D? Watch these 2 videos below –

VITAMIN D | Why Vitamin D is essentially useless unless you fix Insulin resistance – by Robert Cywes

THE WORST TIMES TO TAKE YOUR VITAMIN D – Dr Alan Mandell, DC

Bottom Line

Vitamin D is a multifaceted nutrient that also acts as a hormone. Many adults are low in this critical nutrient, so it’s important to speak with your doctor if you’re experiencing any of the above symptoms.

Direct sun exposure is the best way to get vitamin D but you can also supplement, as well as eat plenty of fatty fish, mushrooms, and egg yolks.

Written by Aimee McNew

Author Bio:

Aimee McNew is a Certified Nutritionist who specializes in women’s health, thyroid problems, infertility, and digestive wellness. She ate her way back to health using a Paleo diet, lost 80 pounds, and had a healthy baby after numerous miscarriages. She focuses on simple nutrition practices that promote long-lasting results.

A lot of people have gotten results from the Keto diet, and enjoyed the foods that it has to offer. However, many of the people who are following this diet have a hard time finding the recipes that they need, especially ones that are quick and easy to complete.

Fortunately, Kelsey Ale, noticed this problem, and decided to do something about it. She’s found that making recipes in a slow cooker gives you meals which are not only delicious, but also take very little time to make. Mostly you just put a few simple ingredients in the slow cooker, and let it do the rest.To find out more, click on – Keto Slow Cooker Cookbook