Ep. 122 | B-Vitamins: The Power of B-Vitamins

What are the B-vitamins? What do they do? Where do you get B-Vitamins? Listen now and learn about the importance of B-vitamin’s.

1. Energy Production & Metabolism

• Source: National Institutes of Health (NIH), Office of Dietary Supplements

• “B vitamins are involved in energy metabolism as coenzymes in the metabolism of carbohydrates, fats, and proteins.”

• NIH B Vitamins Overview (https://ods.od.nih.gov/factsheets/list-all/)

2. Brain Health & Cognitive Function

• Source: Mayo Clinic

• “B vitamins, particularly B6, B9 (folate), and B12, are necessary for brain function, helping in the production of neurotransmitters that influence mood, cognition, and focus.”

• Mayo Clinic - B Vitamins (https://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/expert-answers/b-vitamins/faq-20058511)

• Source: The American Journal of Clinical Nutrition

• “B vitamins, including B6, B12, and folate, play essential roles in the maintenance of cognitive function and mental health.”

• American Journal of Clinical Nutrition Study on B Vitamins (https://academic.oup.com/ajcn/article/93/1/254/4598142)

3. Nervous System Support & Red Blood Cell Formation

• Source: National Institutes of Health (NIH)

• “Vitamin B12 helps in the production of red blood cells and the maintenance of the nervous system, preventing nerve damage.”

• NIH - Vitamin B12 (https://ods.od.nih.gov/factsheets/VitaminB12-Consumer/)

4. Skin, Hair, and Nails

• Source: National Institute of Health (NIH)

• “Biotin (B7) is often used to support hair and nail health, as it plays a role in the synthesis of keratin.”

• NIH - Biotin (https://ods.od.nih.gov/factsheets/Biotin-Consumer/)

• Source: Dermatology Times

• “Studies have shown that biotin supplementation can help improve hair and nail health, especially in individuals with deficiency.”

• Dermatology Times on Biotin (https://www.dermatologytimes.com/view/biotin-use-hair-nail-health)

5. Signs of Deficiency

• Source: World Health Organization (WHO)

• “Deficiencies in B vitamins can lead to symptoms such as fatigue, weakness, skin conditions, and cognitive decline.”

• WHO - B Vitamin Deficiency (https://www.who.int/nutrition/topics/vitamins/en/)

6. Dietary Sources of B Vitamins

• Source: Harvard T.H. Chan School of Public Health

• “B vitamins are found in a wide range of foods, with the richest sources being meat, fish, poultry, dairy products, and whole grains.”

• Harvard - B Vitamin Food Sources (https://www.hsph.harvard.edu/nutritionsource/vitamins/vitamin-b/)

7.

Stress & B Vitamins

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Source

: The American Journal of Clinical Nutrition

• “B5 (Pantothenic Acid) plays a significant role in managing stress by supporting adrenal function, which is crucial during times of stress.”

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The American Journal of Clinical Nutrition - Stress & B5 (https://academic.oup.com/ajcn/article/77/6/1389/4690091)