The B vitamins are very important in health and wellbeing. They are also important for women with PCOS.
The B Vitamins are critical in energy production, hormones, metabolism, the immune system... So, what gives you an idea that you might be deficient in this critical bunch of vitamins?
Signs & Symptoms of B Vitamin deficiency include:
Carpal Tunnel Syndrome
Fatigue and lethargy
What can you do to boost your Vitamin B levels?
Vitamin B1 (Thiamine):
Vitamin B2 (Riboflavin):
organic liver (beef, chicken, lamb, veal), organic kidney (beef, lamb, veal), almonds, egg yolk, chilli, mussels, oysters, anchovies, brocolli (raw), parsley.
Vitamin B3 (Niacin):
rice bran, rice flour, red meats, organic kidney (beef, lamb, veal, pork), organic liver (veal, lamb, beef, chicken, emu, chicken, salmon, sardines, anchovy, tuna, white fish, chilli, passionfruit, sesame, sunflower seeds.Vitamin B5 (Pantothenic acid):
organic liver (lamb, chicken), rice bran, egg yolk, mutton, pork, cashews, coconut (dried), crab, salmon, mushrooms (stir fried).
kangaroo, chicken, turkey (lean), mutton, veal, salmon, silverbeet, eggplant (aubergine), sunflower seeds, pistachio nuts.
Vitamin B12 (Cyanocobalamin):
A Vitamin B complex can also be a god send.
You'll find some more information about B vitamins below.
So, ensure you include some great foods like nuts and eggs and you'll be helping to heal your PCOS!
Until next time,
Dr. Rebecca Harwin
'The PCOS Expert'
P.S. If you are struggling with Polycystic Ovary Syndrome, 'Conquer Your PCOS - The 12 Week Action Plan' has been created to take you from struggle, to freedom from PCOS signs and symptoms. Discover more about this cutting edge, life changing program at www.ConquerYourPCOSCourse.com now.
|Vitamin B1||Thiamine||Thiamine plays a central role in the generation of energy from carbohydrates. It is involved in RNA and DNA production, as well as nerve function. Its active form is a coenzyme called Thiamine pyrophosphate (TPP), which converts pyruvate to acetyl Coenzyme A (CoA) in metabolism.|
|Vitamin B2||Riboflavin||Riboflavin is involved in the energy production for the electron transport chain, the citric acid cycle, as well as the catabolism of fatty acids (beta oxidation)|
|Vitamin B3||Niacin||Niacin is composed of two structures: nicotinic acid and nicotinamide. There are two co-enzyme forms of niacin: nicotinamide adenine dinucleotide (NAD) andnicotinamide adenine dinucleotide phosphate (NADP). Both play an important role in energy transfer reactions in the metabolism of glucose, fat and alcohol.
NAD carries hydrogens and their electrons during metabolic reactions, including the pathway from the citric acid cycle to the electron transport chain. NADP is a coenzyme in lipid and nucleic acid synthesis 
|Vitamin B5||Pantothenic Acid||Pantothenic Acid is involved in the oxidation of fatty acids and carbohydrates. Coenzyme A, which can be synthesised from panothenic acid, is involved in the synthesis of amino acids, fatty acids, ketones, cholesterol, phospholipids, steroid hormones, neurotransmitters (such as acetylcholine) and antibodies.|
|Vitamin B6||Pyridoxine||Pyridoxine is usually stored in the body as pyroxidal-5-phosphate (PLP), which is the co-enzyme form of vitamin B6. Pyridoxine is involved in the metabolism of amino acids and lipids; in the synthesis of neurotransmitters  and hemoglobin, as well as in the production of nicotinic acid (vitamin B3). Pyridoxine also plays an important role in gluconeogenesis|
|Vitamin B7||Biotin||Biotin plays a key role in the metabolism of lipids, proteins and carbohydrates. It is a critical co-enzyme of four carboxylases: acetyl CoA carboxylase, which is involved in the synthesis of fatty acids from acetate; propionyl CoA carboxylase, involved in gluconeogenesis; β-methylcrotonyl Coa carboxylase, involved in the metabolism of leucin; and pyruvate CoA carboxylase, which is involved in the metabolism of energy, amino acids and cholesterol.|
|Vitamin B9||Folic Acid||Folic acid acts as a co-enzyme in the form of tetrahydrofolate (THF), which is involved in the transfer of single-carbon units in the metabolism of nucleic acids and amino acids. THF is involved in pyrimidine nucleotide synthesis, so is needed for normal cells division, especially during pregnancy and infancy, which are times of rapid growth. Folate also aids in erythropoiesis, the production of red blood cells.|
|Vitamin B12||Cobalamin||Vitamin B12 is involved in the cellular metabolism of carbohydrates, proteins and lipids. It is essential in the production of blood cells in bone marrow, nerve sheaths and proteins. Vitamin B12 functions as a co-enzyme in intermediary metabolism for the methionine synthase reaction with methylcobalamin, and the methylmalonyl CoA mutase reaction with adenosylcobalamin|
B vitamin deficiency
Several named vitamin deficiency diseases may result from the lack of sufficient B-vitamins. Deficiencies of other B vitamins result in symptoms that are not part of a named deficiency disease.
|Vitamin B1||thiamine||Deficiency causes beriberi. Symptoms of this disease of the nervous system include weight loss, emotional disturbances, Wernicke's encephalopathy (impaired sensory perception), weakness and pain in the limbs, periods of irregular heartbeat, and edema (swelling of bodily tissues). Heart failure and death may occur in advanced cases. Chronic thiamine deficiency can also cause Korsakoff's syndrome, an irreversible psychosis characterized by amnesia and confabulation.|
|Vitamin B2||riboflavin||Deficiency causes ariboflavinosis. Symptoms may include cheilosis (cracks in the lips), high sensitivity to sunlight, angular cheilitis, glossitis (inflammation of the tongue), seborrheic dermatitis or pseudo-syphilis (particularly affecting the scrotum or labia majora and the mouth), pharyngitis (sore throat), hyperemia, and edema of the pharyngeal and oral mucosa.|
|Vitamin B3||niacin||Deficiency, along with a deficiency of tryptophan causes pellagra. Symptoms include aggression, dermatitis, insomnia, weakness, mental confusion, and diarrhea. In advanced cases, pellagra may lead to dementia and death (the 3(+1) Ds: dermatitis, diarrhea, dementia, and death).|
|Vitamin B5||pantothenic acid||Deficiency can result in acne and paresthesia, although it is uncommon.|
|Vitamin B6||pyridoxine||Deficiency may lead to microcytic anemia (because pyridoxyl phosphate is the cofactor for heme synthesis), depression, dermatitis, high blood pressure (hypertension), water retention, and elevated levels of homocysteine.|
|Vitamin B7||biotin||Deficiency does not typically cause symptoms in adults but may lead to impaired growth and neurological disorders in infants. Multiple carboxylase deficiency, an inborn error of metabolism, can lead to biotin deficiency even when dietary biotin intake is normal.|
|Vitamin B9||folic acid||Deficiency results in a macrocytic anemia, and elevated levels of homocysteine. Deficiency in pregnant women can lead to birth defects. Supplementation is often recommended during pregnancy. Researchers have shown that folic acid might also slow the insidious effects of age on the brain.|
|Vitamin B12||cobalamin||Deficiency results in a macrocytic anemia, elevated homocysteine, peripheral neuropathy, memory loss and other cognitive deficits. It is most likely to occur among elderly people, as absorption through the gut declines with age; the autoimmune disease pernicious anemia is another common cause. It can also cause symptoms of mania and psychosis. In rare extreme cases, paralysis can result.|