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How to increase energy and wellbeing with Vitamin B

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Vitamin B is not just a regular vitamin. It's proven to enhance many aspects of your health, including mental performance. 

Conversely, a lack of vitamin B can cause a number of worrying conditions. 

Patients with a deficiency of Vitamin B12 (cobalamin), for instance, may experience symptoms such as ataxia, which causes unsteady balance, low blood pressure, dementia, blurred vision, mood swings, incontinence and fatigue.

Vitamin B is also capable of increasing the levels of serotonin in your brain, thus making you feel better, happier, more focused and more alert. If you can fight stress, you can overcome the feelings of tiredness.

Vitamin B12 helps the body convert food into energy.  Deficiency of the Vitamin B12 will mean that your tissues and muscles are not getting enough oxygen, leading to fatigue and weakness.

Vitamin B12 deficiency may lead to anaemia especially in the elderly, infants and pregnant women. Lack of enough blood is one big cause of unexplained fatigue.

Vitamin B1 (Thiamin) – Plays a huge role in ensuring that all your nerves are up and running hence ensuring that you stay active for as long as possible.

Vitamin B3 (Niacin) – This anti-stress vitamin plays a major role in curbing stress, thus making you feel less tired. Stress can make you feel fatigued and tired but Vitamin B3 enhances the T-Cell production, which in turn enhances the performance of your immune system. A boosted immune system means you are less likely to get tired and fatigued for no reason.

Foods rich in Vitamin B include:

  • Potatoes
  • Meat
  • Lentils
  • Beer, but it should be taken in moderation as it dehydrates the body thus leading to limited vitamin absorption.
  • Pork
  • Whole grain breads
  • Nuts, legumes and seeds

While you will be getting your B complex vitamins from food, it will not be enough since most of it is lost during the preservation, the cooking and the digestion process. Thus, you will need to take vitamin B supplements to boost your energy, and to meet the recommended daily intake.

How much Vitamin B12 should you take?

The Recommended Dietary Allowance is -

  1. 0 to 6 months – should not exceed 0.4 mcg per day
  2. 7 to 12 months - should not exceed 0.5 mcg per day
  3. 1 to 3 years – should not exceed 0.9 mcg per day
  4. 4 to 8 years - should not exceed 1.2 mcg per day
  5. 9 to 13 years - should not exceed 1.8 mcg per day
  6. 14 years and above- should not exceed 2.4 mcg per day
  7. Pregnant women - should not exceed 2.6 mcg per day
  8. Breastfeeding mothers - should not exceed 2.8 mcg per day

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