Social psychologist Amy Cuddy shows how “power posing” — standing in a posture of confidence, even when we don’t feel confident — can affect testosterone and cortisol levels in the brain, and might even have an impact on our chances for success.
Sometimes the little things can make a big difference to our health and to our lives.
In celebration of Mothers Day this Sunday 30th March, we are celebrating all things feminine with a video from the inspirational TedTalks, and some information on the benefits of Vitamin B for women of all ages.
TEDxFiDiWomen – Alisa Vitti – Loving Your Lady Parts as a Path to Success, Power & Global Change
Many people take a vitamin B complex to increase energy, enhance mood, improve memory and focus, and stimulate the immune system, however B vitamins may be particularly important for women for a number of reasons. B vitamins can help alleviate PMS symptoms, and women taking the contraceptive pill may particularly want to watch their B vitamin intake as there is an established link between contraceptive pill use and depleted vitamin B6.
A vitamin B complex is a dietary supplement that contains all eight of the B vitamins: B1 (thiamine), B2 (riboflavin), B3 (niacin), B5 (pantothenic acid), B6, B7 (biotin), B9 (folate), B12. Also found naturally in a number foods, B vitamins help the body to produce energy and form red blood cells.
Health Benefits of B Vitamins
Each B vitamin is essential for specific bodily functions:
B1 and B2 are important for healthy functioning of the muscles, nerves, and heart
B3 helps regulate the nervous and digestive systems
B5 and B12 are required for normal growth and development
B6 supports the immune system and aids the body in breaking down protein
B7 is involved in the production of hormones
B9 helps cells make and maintain DNA
Studies show that taking supplements containing certain B vitamins may benefit your health. For instance:
B1 may help prevent kidney disease in people with type 2 diabetes and reduce risk of cataracts
B2 may prevent migraines; B3 may lower cholesterol levels
B6 may protect against heart disease, relieve PMS symptoms, and alleviate pregnancy-related nausea
B9 may help prevent breast cancer, colorectal cancer, and pancreatic cancer. B9 (folate) can also decrease the risk of birth defects when taken by pregnant women
B12 may lower cervical cancer risk and reduce levels of homocysteine (an amino acid thought to contribute to heart disease when it occurs at elevated levels)
Why Do People Take B Complex Supplements?
Proponents claim that vitamin B complex supplements can help with a variety of health conditions, including:
Food Sources of B Vitamins
cereals and whole grains (a source of B1, B2, and B3)
green leafy vegetables (a source of B2 and B9)
eggs (a source of B7 and B12)
chicken (a source of B3, B6, and B12)
citrus fruits (a source of B9)
nuts (a source of B3 and B9)
kidney beans (a source of B1 and B2)
bananas (a source of B6 and B7)
Vitamin B5 is found in almost all foods.
When Should You Take a B Complex Supplement?
If you’re not getting enough B vitamins from your diet, taking a B complex supplement may be beneficial. Deficiency in B vitamins can cause a number of symptoms, including tiredness, anemia, loss of appetite, depression, abdominal pain, muscle cramps, hair loss, and eczema.
Consult your health care provider to find out whether a B complex supplement is right for you.
The B Complex we currently stock is Douglas Lab’s Tri-B-100.
Energy and stress control
Tri-B-100 provided by Douglas Laboratories® is a six
to eight hour timed release formulation of all the B
vitamins as well as several other important dietary
components metabolically associated with the B
As coenzymes, the B vitamins are essential
components in most major metabolic reactions. As
water-soluble substances, B vitamins are not
generally stored in the body in any appreciable
amounts (with the exception of vitamin B-12).
Therefore, the body needs an adequate supply of B
vitamins on a daily basis.
Vitamin B-1 (thiamin), vitamin B-2 (riboflavin), and
niacinamide are all essential coenzymes in energy
production. Thiamin is required for the energetics of
the glycolytic and Citric Acid Cycle reactions.
Thiamin is also related to nerve impulse
transmission. Riboflavin is a component of
coenzymes FAD and FMN, which are intermediates
in many redox reactions, including energy production
and cellular respiration reactions. Niacin is a
component of the coenzymes NAD and NADP,
which are also integral components of energy
Vitamin B-6 dependent enzymes are required for the
biosynthesis of many neurotransmitters, including
serotonin, epinephrine, and norepinephrine. Vitamin
B-6, a coenzyme in amino acid metabolism, is also
necessary for the processing of homocysteine and the
conversion of tryptophan into niacin.
Folic acid together with vitamin B-12 serves as a
methyl donor for biosynthetic reactions, including the
conversion of homocysteine to methionine.
Optimum metabolism of proteins, carbohydrates, and
fats depends upon adequate levels of biotin and
pantothenic acid. Biotin is essential for many
metabolic carboxylation reactions, while pantothenic
acid, as part of Coenzyme A, is essential to energy
production via the Citric Acid Cycle.
While not truly vitamins, choline, inositol, and paraaminobenzoic
acid are important, related nutrients to
B vitamins. Choline serves not only as a methyl
donor for homocysteine metabolism following
conversion to betaine, but also as a structural
component of cellular membranes as
phosphatidylcholine and of the neurotransmitter
acetylcholine. Inositol aids in the cellular response to
hormonal signals, serves as a source of arachidonic
Chang TY, Chou KJ, Tseng CF, Chung HM, Fang HC, Hung YM, Wu MJ, Tzeng HM, Lind CC, Lu KC. “Effects of folic acid and vitamin B complex on serum C-reactive protein and albumin levels in stable hemodialysis patients.” Curr Med Res Opin. 2007 Aug;23(8):1879-86.
Clarke R, Lewington S, Sherliker P, Armitage J. “Effects of B-vitamins on plasma homocysteine concentrations and on risk of cardiovascular disease and dementia.” Curr Opin Clin Nutr Metab Care. 2007 Jan;10(1):32-9.
Galan P, Kesse-Guyot E, Czernichow S, Briancon S, Blacher J, Hercberg S; SU.FOL.OM3 Collaborative Group. “Effects of B vitamins and omega 3 fatty acids on cardiovascular diseases: a randomised placebo controlled trial.” BMJ. 2010 Nov 29;341:c6273. doi: 10.1136/bmj.c6273.