Amino acids support lean body mass and strength in elderly

Boost Your Energy Levels with B Vitamins

Have you heard about the latest trend in health? You know, the detox diets with shakes and minuscule caloric intakes. It’s hard not to jump on the bandwagon when you’re trying to lose weight and improve your health. But, sometimes the best thing you can do for your health is simply return to the basics. It sounds boring, but, really, remembering to take your multi and getting some extra B vitamins could be all you need to give you the extra energy to walk a little further, do a few more sit ups, or just simply make it through the day without that overpriced caffeinated beverage. These water-soluble vitamins work synergistically; so taking them in a complex form is not only beneficial but also convenient.

B-Vitamin Family Quick Facts

Thiamine (vitamin B₁)

• Supports digestive, brain, circulatory health
• Food sources: brown rice, egg yolks, fish, legumes, peanuts and whole grain
• Herbal sources: alfalfa, bladderwrack, burdock root, chamomile and hops

Riboflavin (vitamin B₂)

• Supports blood and cellular health; growth and development
• Food sources: cheese, egg yolks, spinach, yogurt, asparagus and broccoli
• Herbal sources: ginseng, horsetail, mullein, nettle, parsley and oat straw

Niacin (vitamin B₃)

• Supports circulatory, digestive and skin health; nervous system
• Food sources: brewer’s yeast, liver, carrots, corn, dates, potatoes
• Herbal sources: yellow dock, raspberry leaf, fennel seed and rose hips

Pantothenic Acid (vitamin B₅)

• Supports adrenal and metabolic health
• Popular with athletes for its stamina-enhancing ability
• Food sources: avocados, lobster, pork, nuts, royal jelly and fish

Pyridoxine (vitamin B₆)

• Supports blood, brain and cellular health; nervous system and fluid balance
• Food sources: bananas, cabbage, cantaloupe, tempeh and soybeans • Herbal sources: catnip, oat straw and alfalfa

Methylcobalamin (vitamin B₁₂)

• Supports cardiovascular, blood and nervous system health
• Assists with sleep and relaxation
• Food sources: meat, clams, brewer’s yeast, milk and sea vegetables

Biotin

• Supports metabolic, cellular, muscle, hair and skin health
• Often called the “beauty nutrient”
• Food sources: brewer’s yeast, meat, milk, soybeans and whole grains

Choline

• Supports nervous system, brain (memory) and liver health
• Assists in hormone production and fat metabolism
• Food sources: meat, legumes, lecithin, soybeans and whole grains

Folate (folic acid)

• Supports energy production, blood health, metabolic and cardiovascular health
• Crucial in the prevention of spina bifida
• Food sources: asparagus, bran, brewer’s yeast, cheese, dates, salmon, tuna and green leafy vegetables

Inositol

• Supports cellular, nervous system and metabolic health
• Assists with hair growth
• Food sources: brewer’s yeast, fruits & vegetables, raisins, whole grains and meat

Para-Aminobenzoic acid (PABA)

• Supports intestinal, digestive and skin health
• Assists with red blood cell formation
• Food sources: mushrooms, molasses, spinach, whole grains and liver

Source: Balch, Phyllis A. The Prescription for Nutritional Healing © 2006