As more and more women are diving deep into the world of hormones and understanding their menstrual cycles, more and more are learning about the wonderful benefits of B vitamins, especially a vitamin B complex.
The 8 essential B vitamins
Firstly, it's important to understand that B vitamins are water-soluble vitamins and are excreted in the urine. There are 8 essential B vitamins: riboflavin, niacin, thiamin, pantothenic acid, vitamin B6, biotin, folic acid and vitamin B12. You can find out what each B vitamin contributes here.
What is Vitamin B Complex used for?
Given today's busy lifestyle and somewhat strange circumstances (coronavirus, we're talking to you), we understand that it's not always easy to consume our daily intake of B vitamins through a healthy and balanced diet. Therefore, supplementing with a high-quality vitamin B complex like ours is great insurance.
A vitamin B complex contains eight of the essential B vitamins and it's pretty important for not just our hormones, but our overall health and wellbeing too.
The sole purpose of a vitamin B complex supplement is to bring these eight essential vitamins together to ensure that you're getting your daily recommended intake of each. Pretty handy, huh?
B vitamins and your hormones
When it comes to our monthly cycles, B vitamins play a really important part and can support our hormones in different ways. For example...
B1, B2 and B3 (thiamine, riboflavin and niacin) have been shown to help support PMS symptoms.
Thiamine is needed to produce energy and helps to metabolize glucose. If you often find yourself craving carbohydrates and sugary foods, you may have a thiamine deficiency.
Riboflavin is involved in proper thyroid function. A deficiency in this vitamin inhibits the liver detox pathway that eliminates bacterial toxins.
Niacin is not only needed for proper circulation (including blood flow) and healthy skin, but it also helps regulate blood sugar levels which is really important for our cortisol levels. High cortisol levels can often lead to an imbalance of progesterone and oestrogen amongst other symptoms too.
B5 (pantothenic acid) may help reduce cortisol overproduction and increase levels of adrenal steroid hormones and progesterone. This could be particularly helpful for women with hypothalamic-pituitary-adrenal (HPA) axis dysfunction or low progesterone, which often appears in the form of missing periods, irregular cycles or lack of ovulation.
B6 (pyridoxine hydrochloride) has been known to improve symptoms of oestrogen dominance by helping the liver break down and deactivate oestrogens and by supporting the formation of progesterone. As a result, this can help lengthen the luteal phase of your cycle and improve irregular menstrual cycles.
Vitamin B6 has also been known, in its active form, to help reduce the symptoms associated with premenstrual syndrome. B6 is also a wonderful vitamin when it comes to the production of serotonin (the happy chemical), which controls your mood, appetite and sleep patterns.
B9 (folic acid) helps increase maternal folate status in pregnant women whilst lowering the risk of neural tube defects in the developing foetus. It's also a really important vitamin for the overall health of your period too.
B12 is the most chemically complex of all the vitamins. If you're having trouble with sleeping or getting a somewhat restful sleep, then B12 may be your new best friend. It's also active in the growth, protection and regeneration of the nervous system and helps the body to secrete melatonin.
How much vitamin B complex should I take daily?
When looking for a vitamin B complex, it's always important to note down the NRV of each ingredient. This tells you the EU guidance levels on the daily amount of that particular vitamin or mineral that the average healthy person needs to prevent deficiency.
You should then check if it's GMP (good manufacturing practice resources) certified (a big tick from Primal Living) and where it's made. We're proud to say our vitamin B complex is made in the UK.
As always, we recommend that you seek professional advice from your doctor before taking any new or additional supplements. However, we recommend taking just one tablet per day of our Vitamin B Complex.