(Newswire.net — July 17, 2013) Portland, OR — B vitamins are known best by their abilities to energize, create red blood celss and boost mental focus. Because they are mostly water based, you need to replenish them often.
So what are the B vitamins?
The big daddies of B’s are niacin and folate but the rest of the family includes;
- Vitamin B1 (thiamine)
- Vitamin B2 (riboflavin)
- Vitamin B3 (niacin or niacinamide)
- Vitamin B5 (pantothenic acid)
- Vitamin B6 (pyridoxine, pyridoxal, pyridoxamine, or pyridoxine hydrochloride)
- Vitamin B7 (biotin)
- Vitamin B9 – (folate should be used instead of synthetic folic acid)
- Vitamin B12 – (methylcobalamin is the best)
A study, published in the June 2013 European Journal of Clinical Nutrition, surveyed 422 Tokyo municipal workers in a short cross sectional study, then performed a longitudinal study for three years on 210 subjects without depression symptoms and whose B6 pyridoxal serum levels were high.
The researchers confirmed that high vitamin B6 serum levels have a strong association with reducing depression risks in adults.
Another study by Tufts University, determined that depression among Hispanics in the area was at least partly caused by chronic inflammation due to vitamin B6 deficiencies. This deficiency inhibits the cysteine needed to create the master antioxidant glutathiane.
Crucerous vegetables are know for their abundance of B complex content. But many other foods contain B vitamins including bee pollen, brewers yeast, bell peppers, mushrooms, summer squash, turnip greens, and other greens. Other excellent sources are whole grain cereals, beans, and nuts
Chicken, turkey, tuna and cod can be considered good sources as long as you use organic sources. The much maligned “red meat” from humanely treated, grass-fed cattle is an excellent source of vitamin B12.
B12 supplements have a problem getting through the digestive system preventing it from entering the blood stream. B12 injections are a solution offered by many naturopaths.
If you don’t like getting poked or prodded try a sublingual product that dissolves under your tongue and are absorbed directly into surface capillaries of the mouth.
Just make sure methylcobalamin is the type of cobalamin B12 used. Others can be counterproductive or perhaps toxic.
Sources:
http://www.vitasearch.com
http://www.naturalnews.com
http://www.enrichgifts.com/Information-about-Vitamin-B-s/285.htm
Author: Google+ Jan Johansen