The Power of B Vitamins
B vitamins are water-soluble vitamins needed for optimal human health. In your body, B vitamins are involved in producing cells, nerve/brain function, heart health, vision, digestion, fertility, etc. Perhaps most importantly, B vitamins are essential to making energy. These 8 vitamins include:
- B1 (thiamine)
- B2 (riboflavin)
- B3 (niacin)
- B5 (pantothenic acid)
- B6 (pyridoxine)
- B7 (biotin)
- B9 (folic acid)
- B12 (cobalamin)
B vitamin deficiencies are rare in modern times due to more well-rounded diets. Foods such as organ meats (liver, heart, etc), other meats, nutritional yeast, eggs, dairy products, beans, and almonds are good dietary sources of B vitamins. Additionally, some green vegetables and even mushrooms can have B vitamins.
B vitamins are generally well-tolerated as a B complex supplement or in a multivitamin. If your body doesn’t need all the B vitamins, they will pass out of the body through urination. Riboflavin (B2) can turn urine a bright yellow color; don’t be alarmed if you notice this after adding a B vitamin supplement. If you have kidney disease, speak with your doctor before adding a B-complex supplement to your lifestyle.
Note: If you are a male smoker or recently quit smoking, avoid taking B vitamin or vitamin B12 complex supplements. It is not recommended as these products may increase your risk of lung cancer. This is especially true for vitamins B6 and B12 supplementation. If B vitamins are ingested through natural or fortified foods or via a multivitamin, lung cancer risk does not increase if you are a smoker.
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