Sometimes we forget why we should focus on certain foods, or take supplements.  The B Complex vitamins are so important that many processes in your body would literally shut down without them.

The B vitamins are needed for energy production, enzymatic activity, metabolism of fat, protein and carbohydrates, nervous system, healthy hair, skin and nails and much more.  In fact, the list is almost endless!

Below is a list of all 8 B vitamins, a brief commentary on what they do, and plant food sources for each one.

Thiamine (B-1)

Good for:  energy production, cardiovascular support, brain and nervous system, immune support, digestion, muscle tone, mental clarity

Found in:  sunflower seeds, beans, lentils, green peas, oats

Riboflavin (B-2)

Good for:  protein/fat/carbohydrate metabolism, skin, vision, energy, red blood cell production

Found in:  asparagus, mushrooms, almonds, spinach, beet greens, tempeh

Niacin (B-3)

Good for:  circulation, blood vessels, cholesterol balance, cell integrity, converting fat into energy, memory, relief of pain/stiffness, joint & muscle strength, hormone production, detoxification

Found in:  brown rice, chia seeds, almonds, potatoes, mushrooms, tomatoes, peanuts

Pantothenic Acid (B-5)

Good for:  cellular growth, nervous system, adrenal glands, hormones, fat & protein metabolism, skin, cholesterol,

Found in:  avocados, sunflower seeds, sweet potatoes, broccoli, Shittake mushrooms, lentils

Pyridoxine (B-6)

Good for:  brain function, nervous system, hormone production, immune system, weight loss, protein metabolism, tissue repair, hair/skin/nails

Found in:  sweet potatoes, bananas, spinach, walnuts, prunes, pistachios, potatoes

Biotin (B-7)

Good for:  fat metabolism, hair/skin/nails, blood sugar balancing

Found in: tomatoes, chard, cauliflower, cabbage, oats, almonds, raspberries, onion

Folic Acid (B-9)

Good for:  brain & nervous system, RNA/DNA production (genetic material for new cells)

Found in:  spinach, leafy green veggies, broccoli, avocado, oranges, mango, asparagus

Methylcobalamin (B-12)

Good for:  energy, weight loss, depression, vision, constipation, hair/skin/nails, cholesterol, convert carbs/fat/protein into glucose

Found in:  nutritional yeast, mushrooms, spirulina

Benefits of B-Complex Supplements

The B vitamins are  key for optimal health, and yet it is almost impossible to get an adequate amount of them from our diet.  I highly recommend you find a good quality B-complex formula that contains all the B vitamins and take it in addition to diet rich in organic plant food.  If you are on a low carb diet, eating mainly protein and fats, it is even more crucial to include B vitamins in your daily routine.

Peter's Choice B-50 Complex (with Niacin)

To your Health!

Peter Gillham