Did you know there are extraordinary advantages that B Vitamins bring to your life and it has benefits for energy, vitality, and overall wellness? As the final month of the year is coming upon us, you may be finding yourself less motivated, less energetic and more lethargic. Work may be picking up to get everything done to enjoy the Christmas break may be contributing to these feelings. The social events are also picking up as the end of year parties and get togethers kick-off.
Over the next few weeks, we’ll look into aspects to how you can make smart choices to ensure to not throw away your hard progress from 2023 over the Silly Season. Let’s start by keeping the energy levels high with the help of the vitamins. In particular, vitamins essential for sustaining energy levels in the body: The B Vitamins.
How do B Vitamins Benefit & Support your energy?
Vitamin B12 may be the most well-known B vitamin for increasing energy. However, the 8 B Vitamins work closely to support many bodily functions and to support overall health.
B Vitamins are key players in converting each the food we eat into energy. The following vitamins will help to metabolise food in to carbohydrates, fats and proteins:
- Vitamin B1 (thiamine)
- Vitamin B2 (riboflavin)
- Vitamin B3 (niacin)
- Vitamin B5 (pantothenic acid) and
- Vitamin B7 (biotin), help to metabolise food into carbohydrates, fats and proteins in the diet.
They convert them into adenosine triphosphate (ATP) which is the primary energy currency of the body. Cellular processes such as muscle contraction and overall energy production are dependent on ATP.
B Vitamins offer mitochondrial support. The simplest way to describe mitochondria is as the ‘powerhouse’ to every cell in the body. With each cell containing 1000 to 2500 of them. ATP is made in the mitochondria making them essential. The health and function of mitochondria is supported by B Vitamins which in turn enhance energy production and cellular resilience.
B Vitamins also help to support stress management. Stress and fatigue often go hand in hand. As we enter the busy months reducing these as much as we can will be essential!
In particular B5 (pantothenic acid) and B6 (pyridoxine) are involved in the production of the stress hormones such as cortisol and support the optimal functioning of adrenal glands. Adequately functioning adrenal glands can help manage your body stress more effectively and may in turn, reduce feelings of exhaustion.
B Vitamins have also been shown to increase your cognitive function. B6 (pyridoxine) and B9 (folate) and B12 (cobalamin) are especially vital for supporting cognitive health. The ability to help with mental clarity and focus may help with maintaining energy levels.
B vitamins B1 (thiamine) B6 (pyridoxine), B9 (folate) and B12 (cobalamin) contribute to maintaining a healthy nervous system. They have a positive impact on neurotransmitters in the brain promoting reduced stress and anxiety. Good mood = Good energy.
What foods should I include to get these B Vitamins benefits?
Lean protein: In case you haven’t been convinced to eat more protein yet here it is! Foods like poultry, fish, eggs and legumes are great sources of B vitamins especially B6 (pyridoxine) and B12 (cobalamin)
Leafy green vegs: Spinach, kale, broccoli, bok choy, kale and argula are all examples of leafy green veg that you could add to any meal to provide more vitamin B, particularly folate – the natural source of B9.
Wholegrains: Brown rice, quinoa, and oats help to provide a steady supply of B vitamins, fibre and sustainable energy throughout the day.
Nuts and seeds: Flaxseeds, sunflower seeds, almonds are among the list of these which provide B vitamins, healthy fats and minerals.
Fortified foods: Fortified products like breakfast cereals or plant-based milk can be great sources of B vitamins especially B12 (cobalamin) which cannot be found in many vegetarian foods.
Should I supplement B Vitamins?
As always – food first is the best approach as you will absorb many other essential minerals and vitamins from the foods mentioned above. However, if you are a vegan or vegetarian be aware! There is a high chance that you do not obtain enough B12 (cobalamin) from foods and may be required for energy support in these populations.
B Vitamins Benefits – A Summary
B vitamins can be valuable in providing you with extra energy this busy month and beyond! By nourishing your body with these essential nutrients, you can support energy production, manage stress and promote overall well-being. So, start eating more lean protein, nuts, seeds, leafy greens and wholegrains today!
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