The Importance of B Vitamins

Are you taking an oral contraceptive? Do you drink alcohol? Is your digestive tract functioning sub-par? Are you elderly? Feeling tired or stressed? 
If you answered yes to any of these questions you may be deficient in a few essential nutrients!
The Lowdown: 
B Vitamins are water soluble, which means we excrete any unused amounts each day. Thus, we need to ingest these vitamins from a variety of whole foods on a daily basis in order for our bodies to function well. 
Unfortunately, a sub-optimal diet, a poorly functioning digestive tract, certain medications, OCPs, and alcohol can lead to deficiencies and leave us feeling less than our best. But the good news is that it is an easy fix! If you have a B Vitamin deficiency, eating the right foods will do wonders for you.
A Few Fast Facts:
--> Taking oral contraceptives? You may need some extra riboflavin, folic acid, B6, & B12. (Food sources: eggs, legumes, meat, fish, poultry, green leafy’s, fruit, beets)
--> Drink a lot of alcohol? You may need some extra thiamin, riboflavin, & B6. (Food sources: legumes, nuts, meat, fish, poultry, eggs, green leafy’s, fruit)
--> Feeling anxious, stressed or depressed? You may need some extra riboflavin, niacin, folic acid, B6 & B12. (Food sources: eggs, legumes, meat, fish, poultry, green leafy’s, beets, fruit)
--> Eat a lot of raw egg whites? You may need some extra biotin. (Food sources: egg yolk, liver, meat, some veggies)
--> Vegan? A long-term psyllium user? On proton pump inhibitors, aspirin, or metformin? You may need some extra B12. (Food sources: meat, poultry, fish, eggs)
But what are the symptoms of a B Vitamin Deficiency??? 
I've listed a few below:
-Thiamin (B1): fatigue, insomnia, loss of appetite, headaches, lowered mental capacity
-Riboflavin (B2): weakness, depression, cheilosis, glossitis
-Niacin (B3): nervousness, apprehension, forgetfulness, headaches
-Folic acid: anemia, depression, anxiety, fatigue, neuropathy
-Pantothenic acid (B5): burning feet sensation, fatigue, muscle weakness, hair loss
-Pyridoxine (B6) – nervousness, depression, insomnia, irritability, confusion, abdominal pain, weakness, seizures, carpal tunnel, kidney stones, PMS
-Biotin – brittle nails, alopecia, scaly dermatitis, lethargy
-Methylcobalamin (B12) – anemia, neurological disorders, psychiatric symptoms, orthostatic hypotension
Bottom Line:
Get your digestive tract working so you can absorb the nutrients you need. Avoid drugs and alcohol where you can. Eat your greens, eggs, legumes, meat, fish, veggies and fruit for better energy, brain function, strength, and calmness of mind.

@drkatherinemasters #TuesdayMorningTidbit