Do you experience sugar cravings? Have you ever found the words ‘I am so tired’ roll off your tongue?  Those are just two examples of things that can indicate your body is low in B vitamins.


We often take this magical group of nutrients for granted. I too have seen time and time again, when this nutrient consumption increases, the body performs more efficiently and you feel better.  Let me give some examples of things we may experience if our body is low.


  • Moodiness and irritability (and if you can’t decide yourself, ask a family member or close friend/co-worker that will be honest with you)
  • Headaches
  • Insomnia
  • Fatigue
  • Anxiety and stress
  • Hair loss
  • Cracks in the corners of your mouth
  • Loss of memory
  • Leg cramps


And this list can go on.  In a nutshell B vitamins free up energy from food you eat so that your brain can function well and alert during the day.  When we eat foods exposed to heat, or if their processed many of these B vitamins are damaged and not so useful to the body.  When we are stressed, our B vitamins get depleted pretty quick as well.  B vitamins encompass 8 specific vitamins that all work together.  It is important to note this.  They do not do their job well if they are going into the body solo as they literally support one another to make one working unit.  That is why many supplements contain all the the B vitamins vs. just one.


Some great food sources include:

  • Fortified cereals
  • Turkey, beef, fish, liver, poultry, egg yolks
  • Whole grain breads
  • Oats
  • Tomatoes, potatoes, green vegetables
  • Chickpeas
  • Avocado
  • yogurt


If you decide to take a supplement you often get what you pay for so, do some research and compare.   As these vitamins are water soluble, what your body does not need in that time period will be excreted in your urine.  Do some experiments with food on your own and see if you can feel more alive and function more efficiently.



Karla Heintz (BSc) Nutrition Educator and Author of

‘Picky! Not Me Mom! A parents’ guide to children’s nutrition.