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  • Writer's pictureTracy Spiaggia

From Tired to Energized

Do you feel sluggish, moody and weak? Many of us do. How do you deal with that? Do you drink extra coffee or take naps throughout the day? How’s that workin’ for ya?

What if these symptoms could be alleviated by raising up your Vitamin B levels?

Let’s start out by saying there is not just one Vitamin B; in fact, there are eight! They are B1 (Thiamine), B2 (Riboflavin), B3 (Niacin), B5 (Pantothenate), biotin, B6 (Pyridoxine), B9 (Folate) and B12 (Cobalamin).

This is a rundown of each as detailed by BrainMD (Nunes, L., 8/21/2017).

Vitamin B1

Also known as thiamin, vitamin B1 helps convert food into energy, plays a role in muscle contraction, and supports normal nervous system function. Additionally, it is often called an “anti-stress” vitamin because of its ability to protect the immune system.

Can be found in: whole grains, beans, spinach, kale, yeast, nuts, sunflower seeds, pork, and red meat.

Vitamin B2

Also known as riboflavin, vitamin B2 helps your body break down and use the carbohydrates, fats, and proteins in your diet. It is important for body growth and red blood cell production.

Can be found in: almonds, wild rice, eggs, Brussels sprouts, spinach, broccoli, salmon, and beef.

Vitamin B3

Also known as niacin or niacinamide, vitamin B3 helps the digestive system, skin, and nerves to function. In addition, it supports cellular energy production and boosts HDL cholesterol (the good cholesterol).

Can be found in: beef, poultry, fish, legumes, nuts, eggs, beans, and green vegetables.

Vitamin B5

Also known as pantothenic acid, vitamin B5 is needed for our bodies to break down fats and carbohydrates for energy. In addition, is necessary for our bodies to produce hormones, as well as being needed for growth.

Can be found in: just about every food group – its name even says so. Pantothenic comes from the Greek word pantothen, meaning “from everywhere.” Rich sources include organ meats, egg yolk, whole grains, avocados, nuts, lentils, broccoli, kale, and dairy products.

Vitamin B6

Involved in over 100 cellular reactions throughout the body, vitamin B6, also known as pyridoxine, is instrumental in keeping various bodily functions operating at their best. It helps the body metabolize amino acids from our food, build new red blood cells, and is involved in mood and sleep patterns because it helps the body produce serotonin, melatonin and norepinephrine.

Can be found in: meat, poultry, eggs, fish, bananas, berries, peaches, carrots, spinach, sunflower seeds, and brown rice.

Vitamin B7

Known as the “beauty” vitamin, vitamin B7, or biotin, is especially known for supporting healthy hair, skin and nails.

Can be found in: strawberries, organ meat, yeast, pork, chicken, fish, cauliflower, egg yolks, and nuts.

Vitamin B9

Also known as folate, vitamin B9 is most commonly known for its role in fetal health and development because it plays a critical role in the proper development of the baby’s nervous system. It additionally fosters the growth of red blood cells.

Can be found in: dark green leafy vegetables, organ meats, beets, dates, avocados, beans, salmon, and bulgur.

Vitamin B12

This B vitamin, also known as cobalamin, is a team player. It works with vitamin B9 to produce red blood cells and help iron do its job – create the oxygen-carrying protein, hemoglobin. Vitamin B12 also helps regulate and maintain a healthy central nervous system.

Can be found in predominantly foods of animal origin such as chicken, beef, fish, pork, and clams. Because vitamin B12 is not naturally occurring in plant foods, vegetarians and vegans might not get enough in their diets and may need to take a B supplement.

There is no doubt that food should always be our primary source of nutrients. The reality is, though, that very few of us consume the kind of daily diet that would provide optimal levels of all the nutrients our bodies need to function at their best. And when it comes to this particular nutrient, vegetarians and vegans are at a much greater risk of deficiency. That said, supplementation is wise for nearly all of us to ensure we do, in fact, have our micronutrient levels in proper range. Of course, having your blood labs drawn to measure is a critical component of proper health management. As they say, “test, don’t guess.” If you do decide to test, be sure to have your results interpreted from a functional standpoint, not just RDA standards. You can find a local functional practitioner by visiting . In many states, you have the right to request your own lab work. You would need to then bring your results into a functional provider for interpretation and recommendations. Here is a great article summarizing the direct laboratory access regulations for each state.

My family and I have been taking nutraMetrix brand Vitamin B Complex for years and notice a tangible difference in many aspects of daily life, such as energy levels and mood stabilization.

Interested in learning more? Feel free to email me at I’d love to hear from you.

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