B vitamins!

They come up a lot when it comes to period health. So how important are they and do you really need extra?

B Vitamins are a group of vitamins that are essential for the nervous system, metabolism, and red blood cell health. There are quite a few, so we will be talking about B vitamins as a whole. The list includes thiamin (B1), riboflavin (B2), niacin (B3), pantothenic acid (B5), pyridoxine (B6), biotin (B7), folate (B9), and cyanocobalamin (B12).

B vitamin deficiency is uncommon because many foods are fortified, but it can happen! B vitamins are water soluble and not stored in the body which means it is very important to get enough from your foods. 

What about your period? 

Research suggests that B vitamins may be good for your cycle and PMS symptoms. B vitamins may:

✨ Improve metabolism of the food you eat for better energy levels and cognition

✨ Decrease mood symptoms due to improved conversion of tryptophan to serotonin (one of your “happy hormones”

✨ Improve replenishment of red blood cells

So do you need a supplement? 

Probably not! The need for supplementation is unlikely and you will get more benefits from ensuring you are eating enough whole foods to get adequate B vitamins. If you are concerned about a B vitamin deficiency it may be beneficial to chat with your doctor about lab testing and supplementation. 

What are the best food sources of B vitamins?

✨ Meat and Fish

✨ Eggs and milk 

✨ Nuts and soy

✨ Bananas (thiamin – B1 and pyridoxine – B6)

✨ Oats and fortified grains/cereals

✨ Mushrooms (riboflavin – B2 and pantothenic acid – B6)

✨ Leafy greens and chickpeas/kidney beans (folic acid – B9)

B vitamins sound complex and they are often made out to be a big deal (and they are), but the truth is food sources are plentiful. 

Make sure you get enough to eat, eat a variety of different foods, and you will “B” great!