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Vitamin B is an essential part of a healthy diet and an active lifestyle, playing a crucial role in several vital processes within the body. It ranges from blood production and nervous system health to converting food into energy. A deficiency in vitamin B12 can lead to a variety of health problems.

What is Vitamin B?

Vitamins are essential elements for the body's health, and among them, the Vitamin B group stands out. It is a collection of eight types of vitamins known for their crucial roles in numerous bodily processes. Known as the Vitamin B complex, these water-soluble vitamins are not stored in the body, meaning you must obtain them through natural foods or supplements.

What are the eight B vitamins?

1. Vitamin B1, also known as thiamine.

2. Vitamin B2, also known as riboflavin.

3. Vitamin B3, also known as niacin.

4. Vitamin B5, also known as pantothenic acid.

5. Vitamin B6, also known as pyridoxine.

6. Vitamin B7, also known as biotin.

7. Vitamin B9, also known as folic acid.

8. Vitamin B12, also known as cobalamin.

There are supplements that contain the entire B-vitamin group called B-Complex.

Natural Food Sources of Vitamin B:

From seeds and grains:

• Vitamin B1 (Thiamine):

• Chia seeds: Very rich in Vitamin B1, providing about 70% of the daily requirement per 28 grams.

• Pumpkin seeds: Good source, providing about 36% of the daily requirement per 28 grams.

• Vitamin B3 (Niacin):

• Flaxseeds: Very rich, providing about 50% of the daily requirement per 28 grams.

• Sunflower seeds: Good source, providing about 23% of the daily requirement per 28 grams.

• Peanuts: Good source, providing about 22% of the daily requirement per 28 grams.

• Vitamin B5 (Pantothenic Acid):

• Chia seeds: Very rich, providing about 60% of the daily requirement per 28 grams.

• Flaxseeds: Good source, providing about 30% of the daily requirement per 28 grams.

• Quinoa: Good source, providing about 24% of the daily requirement per 1 cup cooked (185 grams).

• Vitamin B6 (Pyridoxine):

• Sunflower seeds: Good source, providing about 25% of the daily requirement per 28 grams.

• Vitamin B9 (Folic Acid):

• Flaxseeds: Very rich, providing about 80% of the daily requirement per 28 grams.

• Peanuts: Good source, providing about 24% of the daily requirement per 28 grams.

• Lentils: Good source, providing about 38% of the daily requirement per 1 cup cooked (198 grams).

Animal Sources:

1. Meat:

• Animal meats, especially liver, are rich in Vitamin B12. A 190-gram serving of grilled red meat provides 467% of the daily requirement.

2. Fish:

• Fish like salmon and tuna are rich in Vitamin B12. A 178-gram serving of cooked salmon provides 208% of the daily requirement.

3. Eggs:

• One large egg provides 33% of the daily requirement of biotin (Vitamin B7) and smaller amounts of other B vitamins such as riboflavin (B2), pantothenic acid (B5), folic acid (B9), and cobalamin (B12).

4. Sardines:

• A cup of sardines (150 grams) provides 500% of the daily requirement of Vitamin B12.

Signs of Vitamin B12 Deficiency:

1. Anemia:

• Deficiency can lead to anemia, characterized by a reduced number of red blood cells or hemoglobin, causing fatigue, weakness, and dizziness.

2. Nervous System Issues:

• Deficiency can negatively affect the nervous system, causing tingling, numbness in hands and feet, muscle weakness, and coordination problems.

3. Memory and Focus Issues:

• Can lead to memory and focus problems, making daily activities and mental tasks challenging.

4. Mood Changes:

• May cause mood changes, such as depression, anxiety, and psychological stress.

5. Digestive Issues:

• Can cause digestive problems like diarrhea, constipation, or bloating.

Who is at Risk for Vitamin B Deficiency?

1. Vegans:

• Those on a vegan diet may lack Vitamin B since it's commonly found in meat, fish, and animal products.

2. Elderly:

• Aging can impair digestive function, reducing the body's ability to absorb Vitamin B12 from food, making supplementation necessary.

3. Post-Surgery Patients:

• Those who have had stomach surgeries may have reduced stomach acid, which is crucial for Vitamin B12 absorption, increasing deficiency risk.

Best Time to Take Vitamin B12 Supplements:

1. Morning for Energy:

• Taking Vitamin B12 in the morning can boost energy and alertness throughout the day.

2. After a Light Meal:

• The digestive system is better prepared to absorb nutrients after a light meal, ensuring effective absorption.

3. At Night for Sleep:

• Some people find that taking Vitamin B12 before bed helps improve sleep quality and relaxation.

In conclusion, there is no one-size-fits-all answer for the best time to take Vitamin B12 supplements.