Wellness Tip: The "Buzz" on the B's

(Photo: Tuna, a great source of B vitamins)

B1 (Thiamine), B2 (Riboflavin), B6 (Pyridoxine), and B12 (Cyanocobalamin) are all water soluble vitamins which simply put mean they dissolve in water and are not stored in the body. If you take more than you need, they will be excreted by your kidneys in your urine. Each of these vitamins is vital for several different reasons, so I will address them separately.

B1 (Thiamine) – Thiamine is responsible for working with other enzymes to process carbohydrate into energy. Thiamine is found in every vital organ in your body. Dietary sources of Thiamine include whole wheat, un-refined grains, beans, nuts, seeds, and pork.

B2 (Riboflavin) – Riboflavin is important for digestion and utilization of carbohydrates and proteins. It also helps to protect mucous membranes such as the lining of the eyes, mouth, nose, throat, vagine, and rectum. Riboflavin is found in meats, whole grains, yeast, and guess what??? Deep green leafy vegetables!

B6 (Pyridoxine) - Pyridoxine is responsible for metabolizing protein and fat. It is an essential vitamin important for obtaining energy from foods. It also may help to lower homocysteine levels, a substance responsible for increasing your risk factor of heart disease. B6 is believed to help lower cholesterol levels. The food sources of Pyridoxine come from lean meats, brown rice, eggs, milk, whole grains, soy, beans, nuts, seeds and guess what???? You guessed it…deep green leafy vegetables!

B12 (Cyanocobalamin) – Cyanocobalamin is important for making healthy new red blood cells and is also responsible for protecting the myelin which is protective of nerves and nerve cells. If you have a B12 deficiency you may be anemic which can cause stress on your heart, shortness of breath, fatigue, poor concentration, and a just plain bad feeling! B12 can be found in meats, fish, dairy, and eggs.

New research may suggest that a person who has a B Deficiency can be more likely to develop Alzheimer’s and Dementia symptoms. Some researchers have recently suggested that people who have been diagnosed with Alzheimer’s or Dementia should have a B12 Deficiency ruled out before a final diagnosis is given. Whatever the case may be, we know without a doubt that people who are deficient in B Vitamins will be more sluggish, be less productive, have poor concentration abilities, and will tire easily. Sooooooo….eat your whole grains, deep green leafies and lean meats!