DR . KATHERINE MASTERS, BSc, ND
  • Home
  • About
    • Dr. Katherine Masters, ND
    • Conditions
    • Services
  • Patient Resources
    • Your First Visit
    • Local Businesses
  • Contact
  • COVID-19 Info
  • 2021 Nutrition
  • FAQ
  • Blog

The Importance of B Vitamins

2/13/2017

0 Comments

 
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

0 Comments

Your comment will be posted after it is approved.


Leave a Reply.

    Picture

      Enter your email below to receive FREE Health Tips & Info from Dr. Masters, quarterly. 

    Subscribe to Newsletter

    Archives

    March 2020
    April 2019
    September 2018
    July 2018
    May 2018
    April 2018
    March 2018
    January 2018
    November 2017
    October 2017
    September 2017
    August 2017
    July 2017
    June 2017
    May 2017
    April 2017
    March 2017
    February 2017
    January 2017
    October 2016
    September 2016

    RSS Feed

Call or Text
Book Now
Picture
Picture
Picture
Picture
  • Home
  • About
    • Dr. Katherine Masters, ND
    • Conditions
    • Services
  • Patient Resources
    • Your First Visit
    • Local Businesses
  • Contact
  • COVID-19 Info
  • 2021 Nutrition
  • FAQ
  • Blog