How much time do you spend thinking about vitamins? You’re a busy person. You probably hope you get all you need from the food you eat. After all, a healthy diet is the best delivery system for vitamins and minerals. Plus, you probably take a daily multivitamin. Unfortunately, life doesn’t always go according to plan. 

Have you been skipping meals to meet a deadline? Tried a new diet that’s helped you lose weight but also left you feeling run down? Perhaps you’re vegan. Or you’re like a lot of us –– overly reliant on easy to make ultra-processed food which is often lacking in essential nutrients. 

Whatever the reason, it’s easy to become deficient in essential vitamins. If you’re feeling run down, you may not be getting enough of one of the B vitamins. The great news is that there are plenty of foods high in Vitamin B. These essential vitamins can found in everything from milk and eggs to red meat and beans. Vitamin B is even added to cereals! The challenge is that there are eight different B vitamins. Learning just the basics of Vitamin B is important –– it can help keep you healthy. Supplements are helpful, but relying on them to make up for shortfalls in your diet isn’t a great idea. 

Finding out if your body is getting enough Vitamin B is as simple as a low-cost, at home test. Just keep in mind that like vitamin supplements, at-home tests  are not all alike. There’s a huge variation in quality and price. So read on to learn some basics of Vitamin B and how a simple, low-cost health assessment from Kyla will keep you on track.

All about the Bs

The discovery of vitamin B mirrors the discovery of other vitamins. In the late 1800s, Dutch doctor Christiaan Eijkman was studying beriberi among Indonesians (in the country then known as the Dutch East Indies). The disease caused weight loss, weakness, and confusion. In severe cases, people even died. Observing the local diet, the doctor realized that they ate a great deal of rice which had been refined and machine polished.

Examining chickens who were fed the same white rice as the Indonesians, Eijkman realized that the birds were also getting sick with beriberi. After switching the chicken feed from white rice to brown, he noticed that the chickens no longer developed beriberi. Performing the same dietary switch with humans, Eijkman observed the same positive result. 

The unanswered question? What unique properties did brown rice have that white rice didn’t? Over a quarter of a century later, in 1926 two chemists –– countrymen of the good doctor who were also living in the Dutch East Indies ––– were able to isolate crystals of the anti-beriberi factor. Not only had chemists Barend Jansen and Willem Donath taken a crucial step toward creating a supplement but they were the first ones to isolate a vitamin. It would later be named B1, although it’s better known by its proper name: thiamine. Although Vitamin A was discovered in 1916 and holds pride of place amongst vitamins, it wasn’t actually isolated until 1931.

The Crazy Eights

You probably almost know at least a few of the eight B vitamins because they are more commonly known by their proper names. First on the list is thiamine, otherwise known as B1. Foods high in Vitamin B1 include whole grains, meat, and fish. It’s also added to cereal. Milk, yogurt, and cheese are excellent sources of B2, otherwise known as riboflavin. Some studies suggest that taking this vitamin can reduce the severity and longevity of migraines.
Other essential Bs are B3 (niacin), B5 (pantothenic acid), and B6 (pyridoxine). Most people meet their needs for these vitamins through diet, as many foods are B3, B5, and B6 rich. Biotin, B7, deficiencies are rare, but some mistakenly take supplements hoping to improve their nails or hair health, with no proven benefits. Studies on its use for these purposes have shown no correlation. Folate, B9, is often added to food as folic acid for better absorption.

Vitamin B12 supplements are a good idea for vegans or vegetarians as this vitamin (also known as cobalamin) is mainly prevalent in animal products. 

Keep in mind that the vitamins we know and love today were all isolated and named nearly 100 years ago during a frenzy of scientific research and eventual breakthroughs. Yet even today, people who know the basics of Vitamin B may mistakenly believe that whether taking a supplement or eating foods high in Vitamin B they are getting an energy boost. 

The truth is that taking B vitamins doesn’t give you energy directly. Instead, our body harnesses nutrients like carbohydrates and protein for fuel. Supplements or foods high in vitamin B allow your body to access those energizing nutrients. 

Unfortunately, these vitamins are water soluble and delicate. So, they not only need to be replaced regularly they can be destroyed by everything from excessive alcohol consumption to food processing. Remember the story of the white rice? Well white bread, white flour, and a host of other common ingredients have literally had vitamin B stripped from them. Which means while there are a ton of foods high in Vitamin B, it’s possible your kitchen is full of selections that no longer have the vitamin. 

It’s easy to become deficient. Although it’s more common to lack Vitamin D or C, a significant percentage of the population doesn’t get enough Vitamin B. If you feel tired or generally run down, you may be lacking sufficient B vitamins. Unfortunately, there are myriad causes for these symptoms.

A simple, at home test is a great way to discover if you are deficient of two very important B vitamins, B9 and B12. It will also test your levels of D –– one of the most common vitamin deficiencies in the U.S.

Remember, even supplements are no guarantee. Plus, if you are taking vitamins or eating a healthy, well-balanced diet then your next step should be getting a data-driven, carefully curated longevity plan. Kyla proudly specializes in crafting personalized anti-aging programs. Each one is individually formulated using advanced data analytics to understand how your body ages. By analyzing your individual health profile, we can design bespoke anti-aging strategies –– refining vitamin supplementation to an art. 

Wondering if vitamins and other supplements could unlock anti-aging possibilities for you? Get strategic with Kyla’s Anti-Aging Program and download the app today!

Sources:

1. Louzada, Maria Laura da Costa et al. “Impact of ultra-processed foods on micronutrient content in the Brazilian diet.” Revista de saude Publica vol. 49 (2015): 45. doi:10.1590/S0034-8910.2015049006211 https://pubmed.ncbi.nlm.nih.gov/26270019/
2. Lindblom, Keith. “Celebrating the History of B Vitamin Research With ACS,” ACS/Axial. December 2, 2016.  https://axial.acs.org/cross-disciplinary-concepts/history-b-vitamin-research
3. “The Nutrition Source: Vitamin B,” Harvard School of Public Health.https://www.hsph.harvard.edu/nutritionsource/vitamins/vitamin-b/
4. “Vitamin B: Better Health Channel,” Victoria [AUS] Department of Health. https://www.betterhealth.vic.gov.au/health/healthyliving/vitamin-b
5. Reider, Carroll A et al. “Inadequacy of Immune Health Nutrients: Intakes in US Adults, the 2005-2016 NHANES.” Nutrients. June 10, 2020. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7352522/
6. Cronkleton, Emily. “Why Is Vitamin B Complex Important and Where Do You Get It?,” Healthline. January 19, 2024. https://www.healthline.com/health/food-nutrition/vitamin-b-complex#benefits