The importance of B vitamins should not be underestimated. They might not be the coolest new kid on the block, but from our experience, they can make a big difference in how you feel, both short term and long term.

WHY YOU MIGHT BE DEFICIENT

GUT ISSUES - People with complex gut issues are often deficient in B Vitamins and iron. This can be caused by malabsorption, low stomach acid and dysbiosis.

• SIBO can cause B12 and iron deficiency.
• Candida, SIFO and mould can cause B6 to be eliminated from the body.
• Gut Dysbiosis will mean that your gut bugs may not be producing enough B Vitamins.
• Die-off: you need both B6 and B12 to support phase 1 detoxification, and... supporting detoxification is necessary when healing your gut because of die-off!

VEGETARIAN OR VEGAN DIET - the best source of B Vitamins is animal products. This is one of the reasons why, contrary to popular belief, a diet that includes adequate animal protein is essential for detoxification.

Learn more in the Carnivore Section.

GENES - here are a few examples of some snps, where if a variation is found, can result in B Vitamins not being utilised properly:

• Folate (B9) - MTHFR (also requires B2 & B3), DHFR (NADP - see below)
• B12 - MTR, MTRR, TCN2
• B6 - CBS, DDC (serotonin) ODC (Dopamine). These also require B1.

BIOCHEMICAL PATHWAYS THAT NEED B VITAMINS

B Vitamins are cofactors that support many of your biochemical pathways, especially those associated with detoxification and mood.

To understand the importance of B vitamins, here's a very basic breakdown of some of your most important biochemical pathways and the cofactors they need in order to work.

If you would like to take a more detailed look at the pathways, click here.

Biopterin pathway: these cofactors are involved in the synthesis of a number of neurotransmitters including dopamine, norepinephrine, epinephrine, and serotonin. This pathway requires iron (Fe), thiamin (B1) and pyrodoxine (B6).

Folate pathway: this is where the infamous MTHFR snp sits. It requires folate (B9), and riboflavin (B2), niacin (B3) and B6.

Methionine pathway: this pathway is associated with how you use your folate. This pathway requires cobalamin (B12) to carry the folate through to your CBS pathway - aka - your detox pathway, which also needs B1 and B6.

As you can see... B Vitamins are required to help regulate mood and support detoxification.

WHAT INDIVIDUAL B VITAMINS DO

B1 - thiamin - supports carbohydrate metabolism and detoxification.

B2 - riboflavin - supports MTHFR variations, energy production, the nervous system and hormones.

B3 - niacin - supports healthy circulation and energy production. The form of niacin usually called nicotinic acid can give a temporary 'flush' when taking a niacin supplement, where your body suddenly feels hot and/or prickly and your skin turns pink. This flush can often be avoided if taken with food. There is also a 'non-flushing' form of niacin (usually called niacinamide), but it doesn't have as many health benefits as the flushing type. The flushing Niacin is also used in many sauna protocols to promote sweating and detoxification.

B5 - pantothenic acid - supports adrenal health, the Krebs cycle and therefore energy production.

B6 - pyrodoxine - supports healthy neurotransmitter production, especially your feel good neurotransmitters like serotonin and dopamine. Supports hormone balance and the breakdown of sulphur, amino acids, carbohydrates and fats. It is a cofactor for your CBS pathway and associated glutathione production. B6 also supports adrenal function and sleep.

B7 - biotin - supports healthy hair, skin and nails and can also be helpful for people with severe candida.

B9 - folate - supports methylation, which controls many biochemical pathways in your body. Folate especially supports mood, cognition and homocysteine levels and it prevents neural tube defects during pregnancy.

B12 - cobalamin - supports red blood cell formation, cognitive function, cellular energy, the nervous system, detoxification, cardiovascular health, and methylation.

ACTIVATED VS NON-ACTIVATED B VITAMINS

All B vitamins come in different forms. Some are better quality than others and it's well worth investing in better quality supplements when it comes to B vitamins.

Activated forms of B vitamins are more bioavailable and are therefore more easily utilised by your body. This is especially true if you have any 'snps' that affect your methylation pathways.

The most notable B Vitamins with different forms that are important to know about are:

B6: Pyridoxal 5-Phosphate (P-5-P) is the active form of B6. This is one of the B vitamins where the active form is not always better than the activated form. We recommend trying both to see which works best for you.

B9: The active form of folate is methylfolate. The most bioavailable form is known as L-methylfolate or L-5-methyltetrahydrofolate (L-5-MTHF) - which can cross the blood-brain barrier.

Warning: Folic acid, the inactive form of B9, is added to many foods and is the form usually included in most multivitamins. Unfortunately, many people can't tolerate it (it can actually impact your health negatively). People with MTHFR should avoid folic acid

B12: The inactive form of B12, which you should avoid, is called cyanocobalamin. The best forms of B12 you should know about include:

• Methylcobalamin: the most common form in quality supplements
• Adenosylcobalamin: this form of B12 is present in mitochondria and therefore supports energy production.
• Hydroxocobalamin: the most stable form of methyl-free B12. It supports the normal detoxification of toxins present in environmental exposures. It's also a great option for people with low blood pressure. It may also help with brain fog.

SYMPTOMS ASSOCIATED WITH VITAMIN B DEFICIENCIES

If you're low in B vitamins, you may be struggling with:

• Detoxification
• Low energy levels
• Difficulties with cognitive functioning
• Stress and overwhelm
• Skin and hair issues
• Low immunity

Vitamin B12 deficiency is VERY common. It is one of the most difficult nutrients for your body to absorb and use. Vitamin B12 deficiency can be characterised by:

• Fatigue
• Memory issues
• Tingling in your fingers or toes
• Swollen tongue

WHICH B VITAMINS SHOULD YOU TAKE

We love the Seeking Health B Vitamins because they are activated, pure and offer a comprehensive range that allows for a lot of flexibility in dosage. You can buy them from our website and the Seeking Health website (USA only).

It's generally recommended that B vitamins should be taken as part of a complex, rather than individually.

We recommend Seeking Health B Complex Plus

Here are a few other B vitamins that you could consider taking in addition, as sometimes a higher dose than what's in the B-Complex is needed:

Riboflavin / B2: can help improve energy by helping your body metabolise your food to produce energy.

Riboflavin

Niacin: Carolyn Ledowsky (from MTHFR Support Australia) recommends the following protocol for people with severe anxiety, as anxiety can be caused by 'methyl trapping' and niacin can help 'mop up' the methyls. Take 100mg of niacin every 2-3 hours until anxiety reduces. Then take as needed. Please read the section below on why you might be sensitive to methyls.

Niacin Capsules - 50 mg of niacin (B3) 

Niacin Lozenge - 50 mg of niacin (B3)

Folate: a high dose of folate may be recommended for some MTHFR snps. It is important to follow your practitioner's recommendations. Please also read the section below about our recommendations in the best way to introduce folate with less potential side effects.

Buy folate here

B6/ P-5-P: Can be amazing for people with hormonal and/or mood imbalances.

Buy P-5-P here

B12: as mentioned above, Vitamin B12 deficiency is VERY common. Many people notice a big improvement in their energy and neurological symptoms (especially tingling sensations) when taking B12. We recommend trying the various types of B12 mentioned above, depending on your needs. It's also important to note that for some people, injections are needed, especially if they have variations in the TCN2 snp.

You can find the different types of B12 here

WHAT IF YOU REACT TO B VITAMINS?

For various reasons, some people can be sensitive to the 'methyl' form of B9 (L-5-methyltetrahydrofolate, 5-MTHF) and B12 (methylcobalamin).

One of the reason is the 'methyl trapping' as mentioned above, which can happen if you don't have all of the necessary cofactors in place for the pathways to work properly. Introducing the B vitamins in the order specified below will help with this.

Also, B vitamins can start the 'cogs turning' in many of your biochemical pathways all at once, especially in your detox pathways, which can be 'too much, too fast'!

For this reason, some people need to start off slow.

* Important information about MTHFR and folate: If you've been told to take 5-MTHF, the methyl form of folate, but you feel worse when taking it, we recommend trying the non-methyl form, which is folinic acid.

Here's a list of methyl-free forms of B9 and B12 we recommend:

• Folate (B9) - Folinic Acid. Folinic acid is readily transformed into methylfolate (5-MTHF) in the body.
• B12 - Hydroxocobalamin and/or Adenosylcobalamin. The 'hydroxo' and ‘adeno’ forms of vitamin B12 can easily convert to the active form of methylcobalamin. 
• B-Minus - contains B1, B2, B3, B5, B6 and B7 - but is B9 and B12 free. As you'll see below, this is a great way to get started with B vitamins if you tend to be very sensitive.

If you tend to be sensitive, it may be beneficial for you to start to introduce B vitamins in this specific order:

1. B-Minus - take for one month before introducing Hydroxo B12.
2. Hydoxo B12 - take 1/4 lozenge for one week, then 1/2 lozenge for one week, then 3/4 lozenge for one week, then the whole lozenge.
3. Folinic Acid - once you've been taking B-Minus and Hydroxo B12 together for 1 month, you can then try adding in Folinic Acid.
4. B Complex MF - when you know you can tolerate all of the above together, you can then take them in one single combined supplement.
5. Many people find that they still need to take more B12 on top of the B Complex MF. If this is the case, you may like to add in Hydroxy B12 as described above in step 2. Or, try Adeno B12 Lozenge - 3,000 mcg of adenosylcobalamin, the mitochondrial form of vitamin B12. Hydroxy B12 injections might also be needed.

WHY IS NAD+ BECOMING SO POPULAR?

NAD (including NAD+ and NADH) and NADP (including NADP+ and NADPH - Nicotinamide Adenine Dinucleotide Phosphate Hydrogen) is the antioxidant form of Niacin, Vitamin B3, and is necessary for cellular ATP development and energy production. It not only supports energy, but stamina, focus, and alertness. It is involved in various biological processes, including energy metabolism, mitochondrial function, the management of oxidative stress, gene expression, immunological functions, ageing and cell death.

NADPH sits at the top of the folate pathway (MTHFR) and therefore many other important pathways including the Biopterin (neurotransmitters) and CBS (detoxification) pathways.

NAD+ is now offered intravenously at many clinics.

ENADA is an excellent supplement form available from iHerb.