To B Or Not? Vitamin B Complex Story #AMCoffee

Vitamin B Complex Story
Reminders that Make A Difference


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Vitamin B Complex is a vital vitamin that makes us feel a certain way and which allows a ton of chemical reactions to take place within the body.

We can feel tired or depressed or constipated without even suspecting that we may need some extra boost in vitamin B. To be more precise, you would need the whole family of vitamin B complex to benefit all around.

One thing to know is that we do not need huge amounts of vitamin B! In minute amounts, they work together, collaborating with each other, producing a synergistic effect on our well-designed body systems.

One binding feature of vitamin B deficiency is that people feel tired, complaining on insufficient energy and drive to go on. That is why we all see a ton of supplements out there offering vitamin B for ENERGY! What you need to remember, though, that focusing on just ONE vitamin B type and ignoring the entire family of B’s would not satisfy your body and create ample energy. You need ALL constituents from the B family to rip the benefits!

Food sources are the best way to get vitamin B, and the majority of people do. When in doubt, do ask your doctor and discuss all the concerns that weigh on your mind.

Also, to confirm your vitamin B deficiency, you will need a blood test ordered by your doctor!

Vitamin B12 Food sources

Without B12, your body may feel tired. The body may resist to eliminate properly as well.

The Daily Recommended dosage for vitamin B12 is 6 micrograms per day – very small amount – for adults and children of 4-years-old and above.

As food sources for vitamin B complex is mainly animal products, vegans need to take a precaution and consume foods that are fortified with vitamin B, cereals as an example. Our food industry made sure that many cereals are fortified with major vitamin groups, vitamin B included. Just read the labels on the packaging!

Beef liver: 1 ounce: 20 micrograms (over 300 percent DV)
Sardines: 3 ounces: 6.6 micrograms (over 100 percent DV)
Atlantic mackerel: 3 ounces: 7.4 micrograms (over 100 percent DV)
Lamb: 3 ounces: 2.7 micrograms (45 percent DV)
Wild-caught salmon: 3 ounces: 2.6 micrograms (42 percent DV)
Nutritional yeast: 1 tablespoon: 2.4 micrograms (40 percent DV)
Feta cheese: 0.5 cup: 1.25 micrograms (21 percent DV)
Grass-fed beef: 3 ounces: 1.2 micrograms (20 percent DV)
Cottage Cheese: 1 cup: 0.97 micrograms (16 percent DV)
Eggs: 1 large: 0.6 micrograms (11 percent DV)

Vitamin B6 Food Sources

Without B6, you may feel depressed, get cracked lips and scaly skin.

Beef liver

Vitamin B1 – Thiamin – Food sources

Black Beans

Vitamin B2 – Riboflavin – Food sources

Most of us get plenty of this vitamin! Lack of it in our system could be damaging to liver and nervous system.

Beef liver

Vitamin B3– Niacin – Food sources

This member of the B family is essential to convert food into energy. That is why it is vital to offer a B complex when it comes to supplements. But in case of deficiencies, a doctor may recommend a certain B vitamin member in a supplemental form.

Overdoing on this vitamin can cause liver damage, peptic ulcers, and skin rashes.


Vitamin B5– Pantothenic Acid – Food sources

Again, we need to refer to animal source of foods that carry this vitamin B family member. Greek Yogurt is a great source of it that may increase the blood flow to your hair follicles and scalp in general. It may help with hair thinning and hair loss.

Check out your hair products that frequently list Pantothenic Acid as part of their ingredient list!

Vitamin B7– Biotin – Food sources

A lack of B7 can lead to skin rashes, hair loss, high cholesterol, and heart problems. You can find it in

Soy flour
Cereals, and

Folic Acid And Folate Food sources

Folate is a natural version of vitamin B family found in FOODS! Great way to consume it!

Folic Acid is a man-made version of Folate used in supplements and food fortification!

This is a very important member of the B vitamin complex! Especially for pregnant women! In general, folic acid is important for cells growth and metabolism. Folic acid helps the development of a healthy baby, preventing birth defects in the brain and spinal cord! Some of the foods with this Folic acid are:

Black-eyed Beans


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  1. Laura, Celebrate Woman Today says

    AM COFFEE – Sign In! HELLO, Everyone!

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    Share your BEFORE AND AFTER reflections, please!
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  2. Laura, Celebrate Woman Today says
  3. Laura, Celebrate Woman Today says


    Vitamin B12 Deficiency

    Here’s what we dug out from webMD and other sources.

    Fatigue is the most common symptom of people who have low levels of vitamin B12. But fatigue by itself can be a sign of almost any health condition — or just that you haven’t been sleeping enough! Other signs of B12 deficiency include confusion, cognitive impairment, unsteady gait, numbness, tingling and fatigue.

    Vitamin B12 deficiencies may happen when you aren’t getting the right nutrients in your diet, when your body can’t absorb nutrients properly, and when you have various other problems of the digestive system.

    Since most B12 in our diets comes from animal products, vegans are at risk for B12 deficiency. Crohn’s and celiac disease, weight loss surgery, and chronic alcoholism can all interfere with a person’s ability to absorb enough of the nutrients they need. Seniors have more problems with nutrient absorption and malnutrition as well.

  4. Laura, Celebrate Woman Today says

    am coffee

    What Can Happen With vitamin B12 Deficiency?

    Vitamin B12 is a critical nutrient that helps your body make healthy red blood cells. If you have a chronic lack of B12, your body can’t make the amount of red blood cells that it needs, which can lead to anemia.

    Most people with vitamin B12 deficiencies have a mild problem. But in some cases, vitamin B12 deficiency can have serious consequences. You can develop mental problems, including confused thinking, memory loss, and dementia, which in some serious cases can be irreversible. Low levels of B12 can also cause nerve damage and anemia and weaken your bones.

  5. Laura, Celebrate Woman Today says


    Do Medications Interfere with vitamin B12 Absorption?

    All of these drugs can interfere with your body’s ability to break down vitamin B12 from food.

    For some people, taking a vitamin supplement or eating more animal products (or both) can help boost their B12 levels back to where they should be. But other people may have a severe deficiency or may have an underlying health condition that causes their B12 to drop.

    Doctors can treat a B12 deficiency in several ways. If your symptoms are mild or moderate, you may start with an oral B12 supplement, which you take once a day; a vitamin B12 nasal spray used weekly; or vitamin B12 injections, which you need less frequently.

  6. Laura, Celebrate Woman Today says


    Low Vitamin B6 Linked to Inflammation

    Inflammation is everywhere we look around, isn’t it?

    Low levels of vitamin B6 may be a key factor involved with chronic inflammation in the body. But don’t go rushing to the supplement aisle just yet.

    A new study shows a strong association between chronic inflammation and the essential vitamin found in foods such as lean meats, legumes, and vegetables.

    Researchers found that people with the lowest levels of vitamin B6 in their blood had the highest levels of chronic inflammation, based on a wide variety of indicators. Those with the most vitamin B6 circulating in the bloodstream were also the least likely to have indicators of inflammation.

    Temporary inflammation, such as redness and swelling after an injury, is generally a sign that the immune system is actively fighting infection.

    But chronic inflammation is an emerging risk factor for a wide range of health problems, including heart disease, stroke, and type 2 diabetes.

    Vitamin B6 is one of those nutrients that is present robustly in lean chicken breast and hamburger, fish, in very affordable legumes and pinto beans, and of course beautiful vegetables like red peppers and potatoes.

  7. Laura, Celebrate Woman Today says


    Folic Acid, the Man-Made Version of Folate

    Folic acid supplements are standard for pregnant women and women who plan to become pregnant. Folic acid reduces the risk for birth defects of a baby’s brain and spine – spina bifida and anencephaly – by 50% to 70%. Folic acid may also lower the risk of preeclampsia and early labor.

    Many doctors recommend that any woman of childbearing age take either a multivitamin or a folic acid supplement. Folic acid can protect against birth defects that may form before a woman knows she is pregnant.

    Folic acid is used to treat deficiencies, which can cause certain types of anemia and other problems. Folate deficiencies are more common in people who have digestive problems, kidney or liver disease, or who abuse alcohol.

    Folic acid is also used to reduce the toxicity of the drug methotrexate in psoriasis and rheumatoid arthritis patients.

    Folic acid supplements have been studied as treatments for many other conditions. So far, the results of these studies have been inconclusive.

  8. Good info.

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