The first vitamin ever discovered was a B vitamin

Their benefits for human health have been known for quite some time now

Many people enhance their wellbeing by getting copious amounts of this nutrient in their diet, through food or supplements

You should do the same

THREAD

There are 8 B Vitamins:

Vitamin B1 = Thiamine
Vitamin B2 = Riboflavin
Vitamin B3 = Niacin
Vitamin B5 = Pantothenic Acid
Vitamin B6 = Pyridoxine
Vitamin B7 = Biotin
Vitamin B9 = Folate
Vitamin B12 = Cobalamin

B vitamins are what fuel life itself

Each plays its role in the symphony of your biology

The help you create energy

They keep your brain and nervous system healthy

And they help you metabolize your food

They’re VERY important

B vitamins are vital for:

Cell health
Making your Red blood cells
Eyesight
Stress
Digestion
Appetite
Hormones & cholesterol balance
Cardiovascular health

B vitamin deficiencies are extremely dangerous

Luckily, they're pretty rare for people living in developed countries since most foods are fortified with these nutrients

Assuming you're eating those foods

You MUST get enough of them on a daily basis

The foods with the highest sources of B vitamins all come from animals

Milk
Cheese
Eggs
Organ meats
Red meat
Fish
Shellfish
Tuna

They're also the most bioavailable

Plant sources of B Vitamins include:

Green leafy vegetables
Whole grains
Nuts and seeds
Some fruits
Nutritional yeast

These are far less bioavailable than their animal counterparts

As you might have noticed, B vitamins are foundational for you being your healthiest self

Now, let's dive deeper into what each of them does

Thiamine (Vitamin b1)

Its main function is to metabolize your food

You'll find it in 3 forms in your body:

Thiamine monophosphate
Thiamine triphosphate
Thiamine pyrophosphate (active form)

The conversion of free thiamine to its active form requires magnesium

If you don’t have enough magnesium, deficiencies

Coffee & tea also deplete your thiamine levels

Even though food is fortified with thiamine, you're better off taking more than just getting "enough"

The best supplement form is Thiamine HCL

Riboflavin ( Vitamin B2)

It’s essential for your energy production

Riboflavin is used in EVERY single cell of your body to build two coenzymes (FAD and FMN) which are vital in the production of ATP (your fuel source)

Bioidentical riboflavin is your best supplement source

Vitamin B3 (Niacin)

Plays a role in energy production

Once in your body, it becomes NAD or NADP & helps make ATP

Your body can make it internally with the amino acid tryptophan

Niacinamide is your best supplement form

Other forms will cause flushing (redness) in your face

Vitamin B5 (Pantothenic acid)

Vital for the production of Coenzyme A (energy)

It's also your Macro (fats/protein/carbs) metabolizer

Your chronic stress depletes this essential nutrient

You really need it in your life especially if you suffer from mental health issues

Vitamin B5 also acts as a fuel source to push neurotransmitters (brain chemicals) across your nervous system

Your brain uses it to make serotonin (mood) and it's also vital in sex hormone production (Testosterone)

D- Calcium Pantothenate is your best supplement form

Vitamin B6 (Pyridoxine)

Its benefits range from improving arterial health (inflammation) to enhancing cognitive function

It comes in 3 forms:

Pyridoxal (active form)
Pyridoxines
Pyridoxamine

Vegans & vegetarians MUST supplement since plant forms are VERY poorly absorbed

Your best supplement form for Vitamin B6 is either pyridoxine Hydrochloride or Pyridoxal 5 Phosphate (P5P)

****Disclaimer*****

DO NOT consume more than 100mg per day

unless you want nerve damage, of course

Vitamin B7 (Biotin)

Responsible for:

Gene regulation
Metabolism
Hair & Nail Growth
Skin Health

The beauty about Biotin is that you don't need a whole lot of it

Some of your gut bacteria can even make their own naturally

Bioidentical Biotin is best supplement form

Vitamin B9 (Folate)

Plays a major role in how your genes are turned on and off

It does so by balancing out 2 amino acids, Homocysteine and Methionine

For simplicity's sake, these amino acids control how your DNA code is made

No DNA = No You

Very important

Proper folate levels protect the neural development of babies during pregnancy

If your mom hadn't taken it, there's a chance you wouldn't be alive to read this

The best form of folate is 5- methyltetrahydrofolate (5-MTHF)

Avoid any supplement that doesn’t use it

Vitamin B12 (Cobalamin)

A complex structure of organic molecules surrounding a Cobalt (metal) ion

Its main function is for the breakdown of your proteins & fats

It’s also vital for hemoglobin production which is a protein that carries oxygen in your blood

Deficiency in B12 is often seen in:

The elderly
Vegetarians/vegans
People taking PPI (antacids)

Red Meat is your highest source of B12

Methylcobalamin or Hydroxycobalamin are your best supplement forms

AVOID cyanocobalamin (contains cyanide which is toxic)

Now, you might be wondering:

"How the hell do I get all of these to make sure I stay healthy?"

The answer is simple:

Eat MORE meat

A B complex, which should include all of these, is also strongly recommended especially if you have a tendency to be overstressed

I hope this thread has shown you that B vitamins are a must in your life

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