B1, B2, B3, B4… when it comes to boosting your vit-B levels it can all feel a bit complex. With eight vitamins in total, all key players in kickstarting everything from your energy levels to your sex hormones, lacking these is guaranteed to make you feel groggy, at best.  The good news is, it’s easier than you think to up your intake.

Break it down for me

B complex vitamins are found in all living tissues. These are just a few of their key roles:

B1, 2, 3, 5,7 and 12 are critical for breaking down carbohydrates, fats or protein to use and store for energy

B1 and 2 support the constant growth and reproduction of cells

B1, 3 and 7 keep skin and eyes healthy and glowing

B3 and 5 release sex and stress hormones

B6 is needed for more than 100 enzyme reactions in the body

Where’s the rest of the B numbers, you ask?

We used to think there was a whopping 12 vitamins in the B family until research revealed that although still vital for overall health B4, 8, 10 and 11 are not technically considered a true vitamin.

What are the signs of deficiency? 

Vitamin B deficiency, usually caused by poor diet and stress, can lead to fatigue, dizziness and headaches. Watch out for a sore, swollen tongue – it’s the first warning sign!

Now for the simple stuff. How to up your vitamin B levels.

1. Take a supplement to be sure you never run low
   It’s as easy as taking Healthspan‘s convenient one-a-day tablet to keep your levels topped up, support normal mental performance and reduce tiredness. Plus, they’re free from gelatin and perfect for vegans or vegetarians.
   
2. Dodge junk food and eat a varied diet
   It’s not news that junk food is bad for you. Swap the high fat, processed stuff for nutrient-rich ingredients like chicken, sweet potato, avocado, salmon, eggs, kale and broccoli.
3. If you’re vegan, seek out B12 fortified foods
   There’s plenty of options in supermarket aisles. Try fortified cereals, enriched whole grain products or tofu.
4. Arm yourself with a handful of almonds every day
   With whopping levels of vitamins and healthy fats, a handful of almonds packs a nutritious punch. Try this delicious recipe for chocolate orange almonds.