B VitaminsB Vitamins are a team - they work together to improve health. Some help produce serotonin to improve mental health, others work to help process fats and glucose to maximize energy and metabolism. Without a proper supply of B Vitamins women may suffer from anemia, fatigue, depression, hair loss, Eczema, and other maladies including muscle cramps and numbness in arms and legs. Research shows that as a team B vitamins can lower the risk of stroke by up to seven per cent. The most common deficiencies for women are vitamins B6 (pyridoxine), B9 (folate) and B12 (cobalamin). Supplements of these three B vitamins have been shown to help prevent osteoporosis in women.
- B6 is found in most fruit (although not citrus), potatoes as well as meats like fish and poultry. The vitamin is essential to more than 100 enzyme reactions that help metabolize amino acids as well s create red blood cells. Long-term, adding a supplement that includes vitamin B6 will help prevent anemia, depression and mental confusion.
- B9, more commonly called folic acid or folate, is essential to women - especially women who are pregnant and thinking of becoming to prevent neural tube defects in babies. Found in leafy greens, whole grains, nuts and legumes.
- B12 is deficient in up to 15 percent of North American diets. Without a supplement, B12 is only found in animal products making a supplement like Garden of Life Raw B-Complex essential for vegetarians and vegans. B12 is necessary to create blood cells and keep nerve cells happy. A deficiency can lead to anemia. Symptoms to look out for include fatigue, weight loss and prolonged deficiency can result in depression and dementia.