What are B-complex vitamins?

Supplements that contain all eight vitamins from the B group are referred to as B-complex vitamins. This means that all eight B vitamins are packed into one pill. They are water-soluble, which means your body doesn’t store them for long and that’s why you need to take them on a daily basis. Taking vitamin B supplements is vital for maintaining good health and well-being. B-complex supplements usually contain the following:

• B1 is known as thiamine and it plays an important role in the metabolism by converting nutrients into energy;
• B2 or riboflavin helps convert food into energy and acts as an antioxidant;
• B3 is known as niacin and plays an essential role in cellular signalling, DNA and metabolism production and repair;
• B5 or pantothenic acid helps your body obtain energy from food but it also plays a role in cholesterol and hormone production;
• B6 is known as pyridoxine and it affects red blood cell production, amino acid metabolism and the creation of neurotransmitters;
• B7 or biotin is essential for fat metabolism and carbohydrate and also regulates gene expression;
• B9 vitamin is known as folate which is needed for cell growth, proper cell division and the formation of white and red blood cells.
• B12 is known as cobalamin and it is the most popular of all B vitamins – it’s vital for DNA production, neurological function and red blood cell development.

Why take vitamin B supplements?

B vitamins help prevent infections and help promote or support cell health, growth of red blood cells, energy levels, good eyesight, healthy brain function, good digestion. They also promote healthy appetite, proper nerve function, hormones and cholesterol production, cardiovascular health, muscle tone and much more.

These vitamins are especially important for pregnant and breastfeeding women. They aid in the baby’s brain development while also reducing the risk of birth defects. They can also help new mums to boost their energy levels, lower the risk of developing preeclampsia and ease nausea. They can also help increase strength and build muscle. In men, they can increase testosterone levels which naturally decrease with age.

Can you overdose on vitamin B supplements?

You are very unlikely to get too many vitamins B from your diet because they are water-soluble and cannot be stored in your body. Instead, they are excreted in your urine daily. This is also the case when taking vitamin B tablets. However, this doesn’t mean you cannot overdose. Overdose is possible especially if you are taking supplements without being diagnosed with deficiency by your doctor. Symptoms from B complex overdose include skin conditions, excessive thirst, blurry vision, abdominal cramps, nausea, vomiting, increased urination, diarrhea and skin flushing. If you think that you are experiencing overdose symptoms make sure you seek immediate medical help.

Check with your doctor before you start taking supplements because taking too much B-complex for a longer period of time may lead to nerve damage. This applies for any other supplement you want to include in your routine. You can discuss your desired health goal and why you need to take supplements. Your doctor will help you determine whether this is a good treatment option for you and advise you about further steps. Some supplements can interact with certain medications and conditions which is another reason why talking to your doctor and keeping them informed is important.

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As you may already know, the immune system consists of cells, tissues, and organs that combine to find disease-causing microorganisms and substances and destroy them. Since we’re constantly exposed to such organisms, it’s crucial that our immune system runs smoothly. That’s precisely why we need to consume foods and supplements that can strengthen our immunity.

Foods

Experts say that our immune system warriors need a diet high in fruits, veggies, and whole grains to stay healthy. When it comes to fruits that hold the power to boost the immune system, elderberry must be mentioned. According to many studies, elderberry is able to help treat the symptoms of the common cold as well as the flu.

Both the berries and the flowers of the elder plant are edible. You can use the berries to prepare elderberry juice, whereas the flowers can be used in salads and tea. Black elderberries are rich in anthocyanins which are a type of flavonoids which support the immune system.

Astragalus root is another amazing immune-building plant. Astragalus is a perennial flowering plant within the beans and legumes family that contains saponins which are known for their ability to improve the immune system.

Oats, barley, garlic, sweet potatoes, mushrooms, and ginger are also great immune boosters. Oats and barley contain beta-glucan which is a type of fiber that has antimicrobial and antioxidant properties which explains why these grains boost immunity and speed the wound healing process. Consuming two raw garlic cloves a day is a wonderful way to strengthen your immunity because garlic contains allicin which fights infection and bacteria.

Supplements

Although the healthiest way of strengthening the immune system is with the help of certain foods, immune booster supplements can be used as well. If you can’t stand the taste or the smell of the foods mentioned above, you can consult with your doctor and opt for certain immune booster supplements.

Immune booster supplements are products that can stimulate the immune system army and may assist in preventing viral infection. Vitamin D, omega-3 fatty acids, vitamin A, zinc, probiotics, and olive leaf extract are some of the most recommended immunity enhancing supplements. If you decide to incorporate some of these immune boosters in your diet, make sure to ask an expert about the suggested dosage and learn what the side effects of the supplement you have chosen are.

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Think of food as fuel. Nutrient-poor food (snacks included), is like fuel that runs hot and flames out quick. You’ll receive a quick jolt of energy followed by a crash which will leave you hungry, sleepy, cranky and unable to concentrate. Nutrient-rich snacks on the other hand, are like slow-burning fuel which will help you keep going all day. Healthy snacking can improve your mood, fight weight gain, increase brain power and give you the much needed energy to go on with your day.

Resisting the urge to reach for a burger, chips or candy when you’re having a “snack attack” can definitely make or break your stamina when it comes to changing your lifestyle, regardless of your age. Having several snacks a day will help you banish the post-meal sleepiness that comes from eating too many calories in a single sitting. Blood sugar dips up to five hours after eating, so small frequent snacks keep your metabolism revved up. Plus, if you include protein snacks, you’ll get an extra mental boost.

Moreover, avoiding extreme hunger will increase the likelihood of you choosing a healthy protein snack food instead of raiding the doughnut box or overeating a meal. Hunger puts your body into famine mode, which will slow your metabolism so you’ll gain weight. Opting for a healthy protein snack food every three to five hours will lower your urges to overeat. Having frequent meals and snacks is easy, the hard part is keeping them small, as we’re used to consuming large meals. Doing it this way will match your intake with your output which is better for your weight-control goals.

Here are a few examples of rich protein snack food which you can enjoy even when on the go.

• Protein Cookies – Who doesn’t enjoy a cookie every once in a while? These cookies are all natural, no dairy, no cholesterol, high protein, fibre-rich protein snack food.
• Protein Balls – Protein balls are rich in protein while containing low amounts of carbohydrates which makes it the perfect for those on a low carbohydrate eating diet.
• Oatmeal – Visit your local coffee shop and ask for an extra empty cup with your coffee. Put a pack of oats in it, add hot water, stir it and enjoy a low-calorie, high protein and fibre serving.
• Greek Yogurt – Contains double the protein and half the sugar of the regular yogurts. It’s great for the bones and saturates you well.
• Protein Bars – Whole-grain protein bars contain a lot of protein, however, some are also loaded with calories, so you have to read the label carefully before buying them. Aim for a bar with about 20 grams of protein and at least 5 grams of fibre while having less than 15 grams of sugar.
• Almonds – Almonds contain a lot of protein, and you can combine them with walnuts, apricots and get the perfect mix of fibre and protein.

We live in a society that’s commonly afflicted with heart strokes, attacks and chronic kidney diseases. All of these illnesses are caused by high blood pressure. As aforementioned, a high protein intake will lead to a lower blood pressure. Additionally, protein rich foods reduce bad cholesterol, so next time you crave a snack, make the right decision and opt for a protein rich one, or some sort of veggie, as every small food decision you make throughout the day plays a role in your overall health!

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Of course, it’s not always possible to get all the necessary nutrients through diet alone, and nutrients are the basis for our stamina. This is where athletes seek the help of endurance supplements, the aid to help them keep energy levels up. Luckily, these supplements aren’t just for the use of athletes, but anyone who’s going through an energetically and physically demanding workout routine, be it running, swimming, skiing or cycling. It’s important that you don’t go just for any kind of supplement, but rather get to know more about the specific endurance types and combine them well with your diet.

Endurance supplements can be found as energy boosting beverages, gels and power bars, containing caffeine or carbohydrates, creatine, BCAAS (branched-chain amino acids) and protein. The reason caffeine has long been the preferred endurance option for athletes is because of its ability to make exercise more bearable and can help with weight balance thanks to fat oxidation. There’s no point denying the body still chooses carbs as the source of energy, even more so than fat, because of the readily usable glucose which is needed to keep the body’s strength up and prevent early fatigue.

Though creatine often isn’t associated with the kind of endurance athletes require, as an ergogenic aid, along with improving muscular strength it can also improve anaerobic performance, allowing one to take exercising to another level. BCAAs and protein have shown similar effects when it comes to promoting recovery and immune response right after the exercise, which means muscle tissue that undergoes tears during a workout can be repaired easily with the help of these supplements. Furthermore, protein can also maintain your muscle mass. When you decide to combine your workouts with these supplements, make sure you stick to the recommended dose for the best performance outcome and prepare to be amazed by the endurance.

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