B6

Tired And Depressed?

Vitamin B6 is an important nutrient for our bodies. It helps with the production of energy and also aids in the production of serotonin, which is a brain chemical that helps regulate our mood. A lack of vitamin B6 can lead to fatigue and tiredness, as well as feelings of depression.

There are a few different ways that you can get vitamin B6 into your system. One way is through foods that are rich in the vitamin.

Best Foods That Contain Essential Levels of Vitamin B6

  • Chicken: Chicken is a good source of protein and also contains vitamin B6.
  • Eggs: Eggs are another excellent source of protein and also contain vitamin B6.
  • Fish: Fish, such as tuna and salmon, are a great source of vitamin B6.
  • Beans: Beans, such as black beans and kidney beans, are a good source of the vitamin.
  • Nuts: Nuts, such as almonds and peanuts, are a good source of vitamin B6.
  • Whole grains: Whole grains, such as oats and wheat, contain vitamin B6.
  • Bananas: Bananas are a good source of the vitamin.

If you are not getting enough vitamin B6 in your diet, you may want to consider taking a supplement. Vitamin B6 supplements are available in both pill and liquid form. The recommended daily dose of vitamin B6 is 2 mg for adults. However, if you are pregnant or breast-feeding, the recommended dose is 2.8 mg. If you have any medical conditions that may impact your ability to absorb vitamin B6, your healthcare provider may recommend a higher dose.

While generally considered safe. However, taking too much vitamin B6 can lead to nerve damage. If you take more than 100 mg of vitamin B6 per day, you may start to experience tingling and numbness in your hands and feet. If you experience these symptoms, stop taking the supplement and talk to your nutritionist or healthcare professional.

Vitamin B6 is essential for our mood and energy levels. It is involved in the production of brain chemicals like serotonin and melatonin, which regulate our sleep and wake cycles. Without enough B6, we can become fatigue and depressed.

7 days to a healthier, more vibrant YOU!

Feed your body well, listen to it, and you will benefit in the long run. In my free meal plan, you’ll get 7 breakfasts, 7 lunches, 7 dinners and 7 snacks that help you do just that. Download my free 7 day meal plan and you’ll get an introduction to eating balanced meals and snacks.

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Tired And Depressed? Read More »

How Does Vitamin B Help Fatigue?

We’ve all been there. You’re dragging yourself through the day, feeling exhausted and wondering how you’re going to make it to the end. You may not realize it, but your body could be lacking in vitamin B, which plays an important role in energy production.

Vitamin B is a water-soluble vitamin that’s found in animal products like meat, poultry, and fish, as well as in leafy greens, legumes, and fortified foods. It’s important for many bodily functions, including cell metabolism, energy production, and nervous system function.

While there are many different types of vitamin B, the most important for fatigue are vitamins B6 and B12. Vitamin B6 helps convert food into energy, while vitamin B12 is essential for the production of red blood cells, which carry oxygen to your cells.

If you’re feeling fatigued, make sure you’re getting enough vitamin B as well as vitamin C in your diet. If you suspect you may be deficient in vitamin B, talk to a professional about supplementation. While fatigue can be caused by many things, vitamin B deficiency is one potential cause that’s often overlooked. Make sure you’re getting enough vitamin B in your diet to help keep your energy levels up and avoid fatigue.

List of Foods with Highest Vitamin B content:

  • Vitamin B6 (pyridoxine): chickpeas, tuna, salmon, chicken breast, potatoes
  • Vitamin B12 (cobalamin): clams, beef liver, trout, salmon, yogurt

Other Types of Vitamin B in Foods

  • Vitamin B1 (thiamin): pork chops, sunflower seeds, navy beans, kidney beans
  • Vitamin B2 (riboflavin): eggs, almonds, spinach, Halibut
  • Vitamin B3 (niacin): tuna, chicken breast, beef liver, portobello mushrooms
  • Vitamin B5 (pantothenic acid): sunflower seeds, avocados, sweet potato, chickpeas
  • Vitamin B7 (biotin): egg yolks, salmon, avocado, nuts
  • Vitamin B9 (folate): black eyed peas, lentils, spinach, asparagus

Selecting High Quality Foods

When selecting animal products, choose lean cuts of meat and poultry, and remove the skin to reduce the fat content. Choose fish that are lower in mercury, such as salmon, trout, and herring.

For leafy greens, look for ones that are dark green in color, such as spinach, kale, and collards. Avoid ones that are yellowing or wilted.

When choosing legumes, select ones that are dry, such as black beans, kidney beans, and lentils. Avoid canned varieties, which can be high in sodium.

Fortified foods are those that have been enriched with nutrients, such as vitamin B. These include some breakfast cereals, energy bars, and nutritional supplements.

Vitamin B12 is found naturally in animal products, but it can also be added to plant-based foods and fortified foods.

If you’re following a vegan or vegetarian diet, you may be at risk for vitamin B12 deficiency. This is because the best sources of vitamin B12 are animal-based foods. If you don’t eat animal products, you’ll need to get your vitamin B12 from fortified foods or supplements.

Vitamin B12 is important for the production of red blood cells and for nervous system function. A deficiency can cause fatigue, weakness, and memory problems.

7 days to a healthier, more vibrant YOU!

Feed your body well, listen to it, and you will benefit in the long run. In my free meal plan, you’ll get 7 breakfasts, 7 lunches, 7 dinners and 7 snacks that help you do just that. Download my free 7 day meal plan and you’ll get an introduction to eating balanced meals and snacks.

Let’s Connect!

Say goodbye to fatigue and hello to a full and vibrant life! Join me over in my Facebook group where we are talking all about how to take back control of your health!

Be sure to follow me on my FacebookTikTokInstagram and Pinterest for tips and tricks on how to use nutrition to live your very best life! ​

How Does Vitamin B Help Fatigue? Read More »