Reboot Your Health With B-Vitamins

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At the start of this year I decided I was going to go a while without taking any supplements whatsoever, nothing but real food for my vitamins and minerals. This wasn’t too much of a big deal as I never took too many Vitamins to start (Vitamin C, Magnesium and Multi’s on occasion) but I had never been on a prolonged period without taking any supplements since I got into Health and Fitness years ago.

To cut a long story short after a few months off Vitamins I slowly started re-introducing them with the main addition being a high quality B-Vitamin Complex and some Vitamin C on occasion. This was meant to be a trial session as It would allow me to really gauge if I felt better or any difference while taking these vitamins. Surprisingly I did, even though I had my doubts the B-Complex seemed to help with energy, digestion and an improved tolerance to stress – I Just felt better…..

A Vitamin B-Complex is compromised of the full spectrum on B-Vitamins, this is important as they work in harmony so are best taken in a complex. The group includes Thiamine, Riboflavin, Niacin, B-6, Folate, B-12, Pantothenic Acid, Biotin and Choline. And we need adequate B-Vitamins for a host of functions:

  • Nervous System Health
  • Increase Metabolism and Energy Levels
  • Production of Stomach Acid
  • Healthy Skin, Hair and Nails

To me these are key functions in the body and are vital especially in the modern day and age. Now days living in cities and working long hours, we are more stressed than ever. Whether we realise it or not stress hits from all angles (noisy environments, pollution, commuting, food toxins, over exercising, trying to do too much, working long hours etc….) however it arrives, we all have different stressors in our lives. But to our body stress is stress in whatever form it comes along.

Add to this many people have problems digesting foods, which lead to nutrient deficiencies caused by not producing enough stomach acid – which in turn leads to being exhausted and tired all of the time. To top it all off modern day food is not as nutrient dense as it once was- soil has been so used and abused that it is a shadow of its former self in terms of the amount of vitamins and minerals it supplies. This further exacerbates the problem and means even eating the most nourishing of diets can make it hard to get adequate nutrients.

Let’s face it though, we live in the real world and cannot always eat the healthiest or nutrient rich food all of the time. This to me is enough reason to give ourselves a little extra help via a B-Vitamin. Not to say it should replace healthy eating but at certain times in our lives a little help is necessary. Times you are feeling run down, stressed, have been eating poorly or not getting enough sleep are all ideal times to take B-Vitamins. They don’t need to be taken year round in my opinion and work fine even taken just a few times a week.

In fact only the other week a friend of mine who is a herbalist and practices chinese medicine suggested we should all use a B-Complex every other day, especially if we live in a city. This seems like sensible advice.

Some Basic Tips for B-Vitamins are:

  • Always get a complex like a B-50 or B-100 as they work together
  • Take them with food
  • Don’t take them Everyday
  • Still emphasise B-Vitamin rich foods in your diet
  • Take earlier in the day as they can be energising
  • Buy from a quality manufacturer

The fact that B-Vitamins have been shown to help with diseases like Alzheimer’s shows that these synthetic compounds do somehow get absorbed and utilised by the body. And whilst I am still a firm believer that Vitamins are best obtained through nature due to their ability to work in sync with thousands of other compounds, we do not have the good fortune of a low stress lifestyle and nutrient rich soil our ancestors once had.

Supplements are not a cure all or panacea but they can help, and a little help is needed at times. We need to remember we live in a very different world to the one we used to. A world that calls for some assistance with wise supplementation to keep up with modern lifestyles…..

Thanks for reading and please checkout the Second Issue of the ZTF Newsletter just came out yesterday you can subscribe here…….


  1. Dan Brown says

    How do you feel about multivitamins? These usually have the B-vitamin built in. Just curious!

    @ Dan: I am not against Multi-Vitamins but I feel too many of them can load us with necessary things like too much synthetic Vitamin A or Iron for instance. In a supplement their are only a handful of things that matter if you eat a unprocessed and nutrient rich diet (most of the time) and one of those key components are B-Vitamins – It will save you money and avoid taking unnecessary nutrients to just stick to a B-Vitamin besides it is a good blanket recommendation that will help many people as their are so many variants of Multi’s….

  2. Elizabeth says

    What a timely post! I also stopped taking supplements at the beginning of this year (except I was taking quite a few supplements when I quit). I’ve recently thought about adding a thing or two back in, because I agree with your points about it being hard to obtain adequate amounts of certain nutrients today. But I’m worried about getting back in the cycle of taking too many pills every day (I hate feeling like a supplement addict!). I think “wise supplementation” is the key.

    @ Elizabeth: I stopped with the supplements at the beginning of the year, a new years resolution of sorts. So I went 3 months without any before a slow re-introduction. In terms of wise supplementation I think a high quality B-Complex a few times a week maybe a good place to start, maybe some Magnesium citrate thrown in the mix also.
    I know what you mean though as it is easy to get in the cycle of pill popping thinking we are doing our bodies some good, when in fact it is probably just placing strain on the body. Try and keep a rule of no more than 1 or 2 supplements at a time….

  3. Valeria says

    A fantastic post. I’ve never really taken supplements for a prolonged period of time – to be honest, I never really feel the difference, but then again I’m in my early 20′s so that may be a factor. Is there a particular brand that you would recommend above others, from your experience?

    @ Valeria: I am currently just taking a Solgar ‘Stress’ Complex its a B-Complex with some Vitamin C added.

  4. Rona Bennett says

    I think that is great you are flexible. Supplements really helped me when I had a hormone imbalance. I have the test results to prove it. It was much better option than taking drugs my doctor wanted me to take. I’m off of them now, but at the time, the supplements really helped. So it is great that you show that flexibility because everyone is different and has different needs at different times in their life.

    @ Rona: This is very interesting. I would be interested to know what supplements you were taking and how they changed your test results. Drop me an e-mail or comment.

  5. dboy says


    for vitamins B i drink Brewer’s yeast. i feel the same as you say: a bit more energetic and a bit less influenced by stress. i mix two spoons of yesst with half a lemon and half liter of water. it’s not the best tasting drink but it gets the job done :)

    Have a nice day.