Could you benefit from getting more B vitamins? Try out these supplements to ensure you are getting enough B vitamins.
B vitamins play many important roles in the body such as producing energy, regulating mood, counteracting the effects of stress, and supporting nerve function. There are eight B vitamins the body requires including thiamin, riboflavin, niacin, pantothenic acid, vitamin B6, biotin, folic acid and vitamin B12.
Because B vitamins are soluble in water, they are easily lost through sweat and urine. Additionally, consuming a diet high in processed foods reduces your intake of them and puts you at risk for a B vitamin deficiency. Being vegetarian increases the risk for B vitamin deficiency. With advancing age, this risk also increases.
There are several foods you can eat to boost your intake of vitamin B:
Beef liver, beans and legumes: These foods contain a variety of important B vitamins.
Fish, poultry, meat, eggs, cheese and dairy: These foods are an excellent source of vitamin B12, which is only found in animal products.
Green leafy vegetables: Kale, spinach, and other green leafed vegetables provide an excellent source of folic acid or folate.
Fortified vegan or vegetarian beverages and products: Almond, rice or soya dairy products may provide B12 and other essential B vitamins for people who prefer not to consume animal products.
Symptoms of a vitamin B deficiency
A vitamin B deficiency may cause symptoms such as:
- Fatigue and an inability to manage stress
- Nerve problems
- Shortness of breath and heart palpitations
- Vision loss
- Pale skin
- Smooth tongue
- Lightheadedness or feeling dizzy
If you’re concerned about experiencing any of these symptoms, you should speak to a medical practitioner to determine if you need more vitamin B in your diet.
Treating a vitamin B deficiency
There are various ways to treat a vitamin B deficiency depending on which B vitamin you are deficient in. Possible treatments to improve vitamin B levels include:
Eat a varied diet
Eating fruits, vegetables, nuts, seeds, grains, meat, and dairy products will provide plenty of B vitamins. Choosing whole foods over processed and refined foods will ensure you are getting the most B vitamins possible from your foods.
Vitamin B12 Injections
If you are vegan or vegetarian and not consuming animal products or vitamin B12 supplements, it may be necessary to get vitamin B12 injections at your doctor or naturopath’s office. These injections can raise your B12 level if you are not eating foods that contain the vitamin or if you have a stomach or intestinal problem that prevents you from absorbing B12 from your food or supplements.
Taking a complete vitamin B supplement
Taking a vitamin B supplement ensures you are getting the entire family of B vitamins. The risk of overdose from taking B vitamins is low because the body will excrete any excess B vitamins that are not absorbed. These vitamins work together and are best taken together, so as not to cause a deficiency in one B vitamin from taking too much of another.
At OTCDeal, we offer several vitamin B supplements. Click on the following link to see our wide range of vitamin B supplements.