“Nutritionists recommend food first because foods
provide a spread of
vitamins and minerals and also dietary factors that aren't found during a vitamin or mineral supplement.
For example, she points out that foods provide
many bioactive compounds and dietary fiber that typically aren’t found in
supplements. And a few supplements
don’t leave full
absorption of vitamins.
“If taken on an empty stomach with none food, a number of the fat-solublevitamins
won't be absorbed also as they might if the supplement was consumed with a
food that gives fat.
Do What’s Best for You
As said earlier, before taking vitamin and
mineral supplements, ask your
physician about your personal dietary plan.
• Eat a healthy diet. There’s just no substitute
for a balanced, nutritious diet that limits excess calories, saturated fat,
trans fat, sodium and dietary cholesterol. This approach has been shown to scale back coronary heart condition risk in healthy people and people with heart condition .
• Patients with heart condition should consume about 1 gram of omega-3
fatty acids called EPA + DHA. this could ideally
come from fish. this will be hard to urge by diet alone, so a
supplement might be needed.
As always, consult a
• If you've got elevated triglycerides, attempt to get 2 to 4 grams per day of EPA+DHA.
Don’t do this:
• Don’t take antioxidant vitamin supplements like A, C and E. Scientific evidence doesn't suggest these can
eliminate the necessity to scale back vital sign , lower blood
cholesterol or stop smoking.
• Do not rely only on supplements. There isn’t
sufficient data to suggest that healthy people benefit by taking certain
vitamin or mineral supplements in more than the
daily recommended allowance. Some observational studies have suggested that
using these can lower rates of disorder and/or
lower risk factor levels.
However, it’s unclear in these studies whether
supplements caused these improvements.
B vitamins are nutrients that
play essential roles in your body. There are eight water-soluble B vitamins
plus choline, which is a vitamin-like compound that’s often grouped with B
vitamins due to its similar effects on the body.
The eight B
• B1 (thiamine)
• B2 (riboflavin)
• B3 (niacin)
• B5 (pantothenic acid)
• B6 (pyridoxine)
• B7 (biotin)
• B9 (folate)
• B12 (cobalamin)
Though each B vitamin has unique
functions, many of them are involved in the same bodily processes, such as
metabolism and acting as cofactors for enzymatic reactions.
B complex supplements contain a
combination of B vitamins. Some contain all eight, while others provide just a
few. Plus, some contain vitamin-B-like nutrients, such as choline and inositol,
a type of carbohydrate that was once considered a B vitamin.
Although many foods contain B
vitamins, a variety of factors, including age, diet, genetic variations, and
certain health conditions can increase your need for B vitamins or negatively
affect how you absorb B vitamins.
Many populations, including
vegans, those with certain genetic mutations, older adults, people with certain
medical conditions, pregnant and breastfeeding women, people on certain medications,
and heavy drinkers, may need a B complex supplement.
Here are 15 healthy foods high in one or more B vitamins.
1. Salmon-Salmon is
high in riboflavin, niacin, B6 and B12, also as an
honest source of thiamine and pantothen . Additionally, it’s low
in mercury and high in omega-3 fats and protein.
Greens-Leafy greens, especially spinach, collards, greens and
romaine lettuce, are among the simplest vegetable sources of folate.
Enjoy them raw or steam them briefly to retain the foremost folate.
and Other Organ Meats-Organ meats — particularly liver — are high in
most B vitamins. to form liver more palatable, grind it with common
cuts of meat or use it in highly seasoned food.
4. Eggs-Eggs are a
top source of biotin, second only to liver. they provide 1/3 of the
RDI for biotin per one whole, cooked egg.
5. Milk-Milk and
other dairy products pack a few third of your daily riboflavin
requirement in only 1 cup (240 ml). Milk is additionally an
honest source of well-absorbed B12.
boasts high amounts of B3, B6 and B12. A 3.5-ounce (100-gram) serving
supplies a few third of the RDI for every of
those vitamins, additionally to smaller amounts of other B
7. Oysters, Clams and Mussels-Oysters,
clams and mussels each supply a minimum of fourfold the RDI
for vitamin B12 per serving. They’re also high in riboflavin and
supply smaller amounts of thiamine, niacin and folate.
8. Legumes-Most legumes — like pinto beans, black beans and lentils
— are high in folate, a B-complex vitamin important for reducing the
danger of certain birth defects.
9. Chicken and Turkey-Chicken and turkey, especially the red
meat portions, are high in B3 and B6. Poultry also supplies smaller
amounts of riboflavin, pantothen and cobalamin. Most of the nutrients
are within the meat, not the skin.
10. Yogurt-Yogurt is of course high in B2 and B12, but non-dairy
yogurt alternatives aren’t good sources of those vitamins unless
they’re fortified. Limit your intake of sugar-sweetened yogurt.
11. Nutritional and Brewer’s Yeast-Nutritional yeast and brewer’s yeast
pack a high amount of B vitamins — but a big portion of the vitamins
in nutritional yeast, including B12, are added. These products are
often wont to add flavor or nutrients to other foods.
12. Pork-Pork is
particularly high in thiamine, riboflavin, niacin and B6. cut of
pork cuts are much leaner and lower in calories than shoulder cuts,
spareribs and bacon.
13. Fortified Cereal-Breakfast cereals often have added thiamine,
riboflavin, niacin, folic acid, B6 and B12. Some contain up to 100% of the RDI
for these vitamins. Still, it’s important to settle on cereals made
with whole grains and minimal sugar.
14. Trout-Trout is high in thiamine,
riboflavin, niacin, pantothen and vitamin B12 . It also
contains ample protein and omega-3 fats.
15. Sunflower Seeds-Sunflower
seeds are one among the simplest plant sources
of pantothen . This B-complex vitamin gets its name from
the Greek word “pantos,” meaning “everywhere,” because it’s found in most plant
and animal foods — but usually only in small amounts.
Sunflower seeds also are an honest source of
niacin, folate and B6 .
The Bottom Line
Here’s a comparison of the B-complex vitamin |vitamin
B|B vitamin|B|water-soluble vitamin"> B-complex
vitamin contents of edible seeds and sunflower seed
butter Consuming adequate amounts of the eight B complex vitamins puts you
on the trail to a healthy diet.
If you ponder whether you’re getting enough B vitamins, try a
free online program to
trace and analyze your food intake throughout the
week. you'll then
adjust your eating habits to make sure you’re
getting the vitamins you would like.
vitamin has its own unique purpose and
the body; however, they work best in conjunction with each other. B-complex vitamin supplements
usually contain most of, if not all, of the eight B vitamins. Taking a mixture of B vitamins
(as during a B-Complex supplement) directly rather
than individual B vitamins may improve their overall
efficacy. These water-soluble vitamins are often consumed in liquid, gummy, table, and
Best Gummy:Nature’s Way Alive B Complex Gummies
Adults and children over the age of 12 can obtain their B vitamins
from Nature’s Way Alive B Complex Gummies. These cherry-flavored gummies
contain two grams of added sugar per serving from cane sugar and tapioca. Two
gummies provide all eight B vitamins as well as vitamin C.
These gummies are made with pectin instead of animal-derived
gelatin, making them vegan and vegetarian-friendly. Unlike many gummy
supplements out there that use synthetic dyes, Nature’s Way Gummies get their
red color from plants. If you are looking for an easy, sweet way to lift your
mood and energy levels, these gummies might be your best bet.
and Third-Party Testing: It is important to do your research instead
of justpicking a product blindly off the shelf. Opt for companies that
independently test their products to verify quality and potency. For those with
allergies, make sure the label is free of your particular allergen. It is also
wise to look for a product with a “certified non-GMO” or “USDA Organic” seal
for optimal ingredient integrity. Consumers can also ensure quality by heading
to websites such as ConsumerLab that independently test and review products.
of B Vitamins: Ideally, a product should contain all eight B vitamins. However,
that is not always the case. Look for a B-complex with as close to all eight to
get the most bang for your buck. Supplements that have the active forms of
vitamins will also be more powerful. For example, look for methylcobalamin
instead of cyanocobalamin and 5-methyltetrahydrofolate (also known as 5-MTHF)
instead of folic acid.
B vitamins are water-soluble and do not stay in the body for long, large doses
of the vitamins in supplement form can cause unwanted side effects. Many
B-complex supplements provide larger amounts of certain vitamins than needed.
Large amounts of specific B vitamins may be appropriate for those with
diagnosed deficiencies; however, if you are looking to take a B-complex
supplement to support general health, it's always wise to update your
healthcare provider with what you are taking and be on the lookout for side
What Are Gummy Vitamins?
Gummy vitamins are chewable vitamins that have a texture and taste
similar to gummy candies and come in a variety of flavors, colors, and shapes. They’re
one of the most popular types of vitamins. These vitamins appeal to children —
as well as adults — who may not like swallowing pills. Gummy vitamins are
commonly made from gelatin, corn starch, water, sugar, and added colorings.
Popular flavors include lemon, raspberry, cherry, and orange. They may include
several vitamins and minerals or just a few select nutrients, such as vitamin D
and calcium. You can purchase gummy vitamins online and at most supplement or
health food stores. The price of gummy vitamins varies by brand but is
comparable to the cost of other multivitamins, ranging from approximately
$0.05–0.10 per gummy.
Gummy vitamins have several upsides, including their desirable
taste and the nutrients they provide.
Since they’re loaded with nutrients, gummy vitamins may benefit
some populations. Many people consume vitamins to make sure they’re getting all
of the nutrients they need. While this is a common practice, research suggests
that most people who eat a balanced diet do not need to take multivitamins. However,
some people may benefit from supplements, including those who don’t eat certain
foods, struggle to absorb some nutrients, or have increased nutrient needs.
Affected groups include vegans, older adults, and pregnant women.
vitamins are a good alternative to pills for these populations.
Flavorful and Easy to Take
Many people prefer gummy vitamins to pills due to their fruity
flavors and candy-like taste.This is one of the reasons why they appeal to
children who may otherwise be picky eaters. In addition, gummy vitamins are
easy to chew and can usually be taken by people who have difficulty swallowing
pills.As such, gummy vitamins may be simpler for both kids and adults to add to
their routines and consume on a more consistent basis than other multivitamins.
Gummy vitamins may provide beneficial nutrients, have a desirable
taste, and are easy to chew.