weight loss go hand in hand, but only when all forms of vitamin B are taken together. There are eight B-vitamins, which include thiamine (B1), riboflavin (B2), niacin (B3), pantothenic acid (B5), pyridoxine (B6), biotin (B7), folic acid or folate (B9), cyanocobalamin (B12). The B-group vitamins are found in many foods, they are water-soluble and delicate. Extended cooking, food processing and alcohol can destroy or reduce the availability of many of these vitamins. Most of these vitamins can’t be stored (except B12 and B9, which are stored in the liver) by the body and have to be consumed regularly as part of a well-balanced, nutritious diet. An obvious link exists between vitamin B and weight loss, but a number of myths about weight loss and the role which vitamin B plays also exist. Let's find out all the facts together and explain how vitamin B interacts with losing weight. The vitamin B complex specifically helps with weight loss because it breaks down fats, proteins and carbohydrates by restoring a healthy digestion. A healthy digestion system rids your body of toxins that can slow down functions that could inhibit weight loss. All these B-vitamins keep your metabolism running (very important for weight loss) and ensure a healthy thyroid, so any deficiencies in these can affect thyroid function and consequently affect metabolism. The combined action of these vitamins aids weight loss by allowing the body to properly metabolize and process the foods you eat. Many studies show how effective vitamins B are for weight loss so eat your vitamins through natural sources.
Vitamin B Complex Can Help Metabolize Fat
Vitamin B-1 (Thiamine)
Thiamin is also known as vitamin B1. The water-soluble vitamin that is required for the proper metabolism of starch and sugar in order to provide energy to the body. Thiamin also plays an integral role in nerve function. B-1 also helps the heart and other muscles function properly.
B1 can be taken in foods such as fortified with thiamin whole wheat, bran, soybeans, meats seeds (especially sesame seeds), legumes, wheat germ, nuts, yeast, pork and molasses. B1 is also found in potatoes, seafood, liver, beans, fish, peanuts, oranges and kidney beans.
Vitamin B2 (Riboflavin)
Riboflavin is mainly involved in energy metabolism and helps the thyroid function properly. Vitamin B2 aids in weight loss by releasing the unused energy in the body and preventing unused energy from turning into fat. Vitamin B2 is crucial for the metabolism of fats, proteins, and carbohydrates. People who exercise daily are actually losing B2 by using up their supply of the vitamin.
B2 is found in enriched bread, dairy products, milk, yoghurt, cottage cheese, wholegrain breads and cereals, egg white, almonds leafy green vegetables, meat, yeast, liver, kidney and enriched refined grains.
Vitamin B3 (Niacin)
B3 support healthy carbohydrate metabolism. The water-soluble vitamin Niacin is essential for the body to convert carbohydrates, fat and alcohol into energy. Vitamin B3 aids in the normal maintenance of thyroid hormone production. It helps maintain skin health and supports the normal function of the nervous system and the gastrointestinal tract. B3 is also a component of the glucose tolerance factor which is released every time your blood sugar rises. Niacin is usually not lost during the cooking process, unlike most other B group vitamins. The severe lack of which can a potential contributing factor towards obesity.
Reliable dietary sources of vitamin B3 include Nuts, dairy products, beans, peanuts tuna, turkey, chicken, wheat bran, brown rice, milk, eggs, lean red meat, liver, fish, cheese, oats, dried fruit, wholegrain breads and cereals, nuts, mushrooms enriched refined grains and all protein-containing foods.
Vitamin B4 (Choline)
Sometimes referred to as Vitamin B4, choline is a member of the B-complex family also known as Adenine, (Although not officially deemed a Vitamin per the FDA definition, make no mistake about it) is an essential and vital nutrient for our health. Vitamin B4 is also one of the water-soluble vitamins that aids in weight loss. This nutrient is a fat emulsifier that works with the nutrient inositol. Choline and inositol use the cholesterol and fats in the body to prevent weight gain and promote weight loss. Without choline, the excess fats that are digested get trapped in the liver and block fat metabolism which leads to weight gain. Foods that contain choline should be included in daily meals in order to get rid of the excess fats gained from eating fatty foods.
Some of the foods that contain choline are peanuts, cucumber, cauliflower, wheat germ, soybeans and soybean products, egg yolk, peanut butter, potatoes, cauliflower, tomatoes, banana, milk, butter. oranges, lentils, oats, barley, corn, sesame seeds, flax seeds, whole wheat bread , Brewer’s yeast, propolis, bee pollen, raw unadulterated honey, royal jelly, beef heart, and beef liver. Adenine is also found in the various herbs such as Ginseng root, blue cohosh, blessed thistle, ginger, burdock, cascara sagrada, capsicum (cayenne), caraway, catnip, cloves, and couch grass
Vitamin B5 (Pantothenic Acid)
Vitamin B5 plays an important role in weight loss. Vitamin B5 is involved in energy production and helps to control fat metabolism. Pantothenic acid is needed to metabolize carbohydrates, proteins, fats and alcohol as well as produce red blood cells and steroid hormones. Vitamin B5 also aids in digestion and helps break down fat and carbohydrates, thus giving more energy and boosting one's metabolism, which also helps in weight loss.
B5 is widespread and found in almost all range of foods, but some good sources include Beans, liver, meats, chicken, milk, kidneys, eggs, yeast, peanuts, legumes, wheat bran, wholegrain bread, and green vegetables.
Vitamin B6 (Pyridoxine)
Pyridoxine the water-soluble vitamin plays an integral role in the metabolism of fats, particularly fatty acids which are unsaturated and help to supply fuel to cells, which are then able to burn energy. Vitamin B6 helps with the regulation and production of the thyroid. B6 is also required for protein and carbohydrate metabolism. Vitamin B6 helps the pancreas produce enzymes that aid indigestion. Proper digestion will make one feel full longer, thus resulting in weight loss.
Whole grains, cereal grains and legumes, green and leafy vegetables, bananas, chicken, beans, meat, beef, fish and shellfish, liver, pork, chicken, potatoes, wheat germ, chickpeas, eggs, avocados, dried fruit, nuts, peanuts, fruit and molasses are a great source of vitamin B6.
Vitamin B7 (Biotin)
Vitamin B7 (biotin) is needed for energy metabolism, fat synthesis, amino acid metabolism and glycogen synthesis. Biotin improves blood-sugar control. People who exercise often have an increased need for biotin for several reasons: Increased metabolism resulting in the loss of this vitamin in urine or sweat, need for tissue repair and maintenance.
The richest source of Biotin is cooked eggs. B7 is made by intestinal bacteria and is also in peanuts, liver, egg yolks, bananas, whole grains, organ meats, soybeans, fish, cauliflower, peanuts, liver, chicken, yeast clams, milk watermelon, and grapefruit.
Vitamin B12 (Cyanocobalamin)
The most common form is the B12 vitamin known as cyanocobalamin. Vitamin B12 usually gets the most attention in order to help boost energy levels and help with losing weight. Vitamin B12, vitamin A supports red blood cell formation in the body. It will also assist in the removal of free radicals produced from oxygen metabolism. B12 also affects the synthesis of fatty acids and the production of energy. B12 is necessary for digestion, protein synthesis, absorption of foods, and the metabolism of fat and carbohydrates. Athletes and hard exercisers may have low body B12 status, due to their increased metabolism and the raised demand for this vitamin to be used repair damaged blood cells and injured muscle tissue; and to carry more oxygen around in the blood while exercising.
Vitamin B12 is only found in animal based foods Eggs, meat, poultry, and dairy products such as milk, yogurt & cheese almost anything of animal origin. The foods highest in B12 are shellfish (mussels, lobster), oily fish (trout, salmon, tuna), and organ meats (liver).