The importance of micronutrients - Women's Health and Fitness Magazine

 

 

 

 

 

B-multivitamin

Because B Vitamins are water soluble, they’re eliminated quickly and need to be replaced. 

CARE FACTOR: Cracked lips can indicate B vitamin deficiency, Collins says. Lethargy, fatigue, poor immunity, sleepiness and weakness may also suggest vitamin B deficiencies.

ON THE DAILY: B1 (thiamine) – 1.1 to 1.2 mg/day; B2 (riboflavin) – 1.1 to 1.3 mg/day; B3 (niacin) – 14 to 16mg/day; B5 (pantothenic acid) – 4 to 6mg/day; B6 (pyridoxine) – 1.3 to 1.7 mcg/day; B12 (cobalamin) – 2.4mcg/day.

ON A PLATE: The yeast found in Vegemite supplies 0.5mg B1, 0.85mg of B2, 5.8mg of B3 per teaspoon. Liver is also a rich source of all B vitamins, especially B5. Eighty-five grams of chicken liver provides 7 mg. Tuna contains over 1 mg of B6 per 100 g serve. Vitamin B12 can only be found in animal products – a 100 g fillet of salmon supplies more than double the reccomended daily intake  - so vegetarians may need to supplement.

SABOTEURS: Excessive coffee, tea, alcohol, cigarettes and protein can reduce absorption.

Winter Sign

Stress

Telltale  

Cracked lips

Co-factors

The B vitamins are synergistic, meaning they need each to be utilised efficiently by the body, which is why most are packaged as B multivitamins. 

Saboteurs

Excess protein

Timing

Early morning as vitamin B6 may affect sleep quality if taken at night, Collins says.