More B’s for More Energy!

We are well into July now so I hope you are enjoying the hot weather!  The heat can sap your energy so you are really in trouble if you are already suffering with low energy levels.  It is very important that we keep our water soluble vitamins replenished, as the heat will cause us to drink more, eliminate more and we don’t want to become depleted.  So here are some things you might try:

Vitamin B2 (Riboflavin) plays a very important role in energy production in the body, so if you are struggling with low energy B2 might be key. It contributes to the production of Glutathione, and boosts your overall metabolism. It is naturally found highest in mackerel, trout, eel, herring, nori seaweed, and lesser in eggs, shellfish, millet, wild rice, peas, beans, and sunflower seeds.  The average healthy person should be taking between 25-50 mg per day, so if you are on any medication, then the higher amount is best for you.

Vitamin B3 (Niacin) plays a key role in our overall energy production and is very important for a lot of us. Niacin gets added to hydrogen to make NADH which is one of the products that is used to make ATP (energy).  Niacin is also helpful with peripheral vascular disease, lowering blood pressure, Raynaud’s disease, hypercholesterolemia, psoriasis, schizophrenia, mood disorders and many other health issues. The average healthy person eating normal amounts of animal protein should be taking 50-100mg per day and if you are having cholesterol, high blood pressure issues higher amounts may be needed as a therapeutic dose.

Vitamin B5 (Pantethine, Pantothenic Acid, Calcium d-pantothenate) is the anti-stress vitamin, another big vitamin for energy production as it plays a crucial role in the metabolism of carbohydrates, proteins and fats. Also big in the production of cholesterol, hormones, neurotransmitters,  red blood cells,  antibodies (immune system), fights wrinkles and prevents gray hair! If you suffer from fatigue, mood changes, headaches, tingling in the hands or frequent infections you may be deficient in Vitamin B5 and this lack may be affecting your adrenals. This vitamin is key if you need help balancing a body that is stressed. Consider eating more egg yolks, fish, chicken, sweet potatoes, green peas, cauliflower and avocados. The average healthy person should be taking 50-100mg per day and if you are having stress issues, higher cholesterol, gout, allergic disorders then higher amounts may be necessary as a therapeutic dose.

Vitamin B12 (Cobalamin) is very important if you are struggling with low energy, mood changes, tingling in your hands and feet.  Vitamin B12 is stored by your body but can be low for a number of reasons, you could be on a vegan diet, struggling with anemia, celiac disease, Crohn’s to name a few. In addition, as we age our hydrochloric acid or stomach acid decreases and therefore our absorption decreases. You can get it from food like mackerel, herring, and eggs but it may not be high enough quantities and you still may wish to supplement. You want your levels to remain around the 600pg/ml range, if you are lower than 200pg/ml then this is considered deficient, but it could take years to notice any deficiency. The average healthy person should be getting 20 mcg per day but if you are suffering fatigue 500-1000mcg  in the form of B12 injections may be used.

B Vitamins on the whole play an essential role in our metabolism and energy production. These vitamins are mainly water-soluble and are eliminated from our bodies the more we drink.  So we must constantly be refreshing them during the day.  So if you are taking a B Vitamin Complex calling for 2-4 pills per day, spread them out throughout the day for best results.  B Vitamins supplements should be a staple for almost everyone as we age. Check out one great way to ensure you get your daily dose of B vitamins right here and sip it throughout the day!  If you choose to do it strictly by food, then lightly steam your food as B Vitamins are damaged by heat which is another reason that may be causing our deficiency.

Combine your B Vitamins with Rhodiola …. It is what we call an adaptogenic herb that helps to reduce fatigue, improve memory and concentration, also improves athletic performance. This herb is for you if you are under physical or mental stress and need an extra boost of energy, whether you take it as a tea or drops!

Continued Good Health and Keep Smiling!

Pat Tucker, Health and Wellness Coach