B vitamins play many important roles in the body and participate in a huge range of biochemical pathways that every cell in your body relies on. Most notably, they play an essential role in detoxification by the liver, energy metabolism, and DNA repair. B12 is especially important for neurological function, DNA production, and red blood cell production. B-vitamins are often used to reduce fatigue and boost mood, which is why I started taking them under the recommendation of my naturopath. I work shift work and am therefore constantly interrupting my natural circadian rhythms, hormones and energy production systems. When you increase stress in the body, its requirements for these nutrients also increase. Other factors such as inflammation, poor diet, medications, exercise and alcohol use can also increase our demand for them.
B vitamins support the body’s methylation system, which is a major pathway used for removing toxins and promoting gene expression. Proper methylation has been shown to protect our telomeres, which slows the cellular aging process. Methylation is required to make Coenzyme Q10 needed for heart health and energy production in the mitochondria. B3 improves cardiovascular blood flow and decreases the risk for heart attack and stroke. Methylation synthesizes neurotransmitters in the brain, increases cognitive function and decreases the risk for dementia. Because methylation is required for protein synthesis it can increase and maintain muscle mass, which also slows the aging process.
Methylation actives vitamins, allowing them to go out in the body and perform their vital functions. A number of people have gene mutations that decrease or inhibit their methylation capacity. If your body is slow or inefficient at methylating, you could be prone to emotional illness, inflammation, fatigue and other health problems. Taking pre-methylated B-vitamins is a great way to ensure you are able to utilize the vitamins you are taking.
As always, these nutrients are best absorbed in their natural forms via real whole foods. Some foods high in B vitamins include salmons, dark leafy greens, organ meats, organic eggs, grass-fed beef, oysters, clams, mussels, beans, chickpeas, lentils.
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Supplements should be used as just that, a supplementation to a high-quality whole foods diet. Eating whole, non-processed foods is the absolute best way to obtain all of these vital nutrients, so don’t worry if you are not able to/have access to quality supplements.
What I take: I take both an active B-complex as well as sublingual B12. B12 is best absorbed under the tongue than through GI tract. You can find both of the brands I take which are also on sale right now at @vitasave.ca, a fantastic online Canadian company, or visit their location on Lonsdale. I take one a day, aim for a brand with 400-800mcg methylfolate and 1000mcg methylcobalamin.
Note: B vitamins are water-soluble, therefore excess vitamins will be excreted when unused (unlike fat-soluble vitamins which can be stored). Therefore they may turn your urine a bright/fluorescent colour. Not to worry this is totally normal.
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