We can always do with a little extra energy! No matter how much sleep we get or how thoroughly we stick to our routine, we can all fall victim to the snooze button or a 3pm slump. That’s where activated B vitamins come in—they may just be the missing piece in your daily routine to help you feel energised and support overall well-being.

Why Do B Vitamins Need to be Activated? 

Activated B vitamins are essential forms of B vitamins that your body can utilise more efficiently without the need for additional metabolic conversion. When we consume B vitamins from food, they can exist in both active and inactive forms.

Animal-based foods generally provide B vitamins in more bioavailable forms, especially B12, B6, and riboflavin. Plant foods also contribute significantly to dietary intake of folate (B9), biotin (B7), and niacin (B3), though some forms may require conversion in the body for optimal use.

Some individuals may also have difficulty efficiently converting B vitamins due to genetic variations, digestive issues, or other factors, making supplements with activated B vitamins a beneficial option for better absorption and utilisation.

When a B vitamin in a supplement is ‘activated,’ it’s already in a form that your body can use immediately. This can help support energy levels, brain function, and overall well-being without adding extra strain on the body’s natural processes. Some examples of activated B vitamins vs inactive form are:

Vitamin B12: activated: Methylcobalamin, generic form: Cyanocobalamin 

Folate (B9): activated: Folinic acid or methylfolate (5-MTHF), generic form: Folic Acid

Vitamin B6: activated: Pyridoxal 5-phosphate (P5P), generic form: Pyridoxine 

How Do Activated B Vitamins Support Energy and Health?

Activated B vitamins play a key role in energy production, helping the body convert carbohydrates, fats, and proteins into energy. They also support brain health and the nervous system. For instance, activated forms like pyridoxal-5-phosphate (B6) and methylcobalamin (B12) are directly involved in cellular processes that produce energy and maintain neurological function. Including these in your diet or supplementation routine may help ensure you’re meeting your body’s needs.

Who Might Benefit from Activated B Vitamins?

Certain groups may find activated B vitamins particularly useful, such as:

• Older Adults: Aging can reduce the body’s efficiency in converting B vitamins into their active forms. This makes activated vitamins a suitable choice for maintaining energy and cognitive health.
• Vegans and Vegetarians: Diets lacking in animal products may have insufficient levels of vitamin B12, making supplementation important.
• Those Experiencing Stress: Stress can deplete the body’s reserves of B vitamins, particularly B5 and B6, which are crucial for a healthy stress response.
• Individuals with Dietary Restrictions or Health Conditions: Certain health conditions such as coeliac disease or restrictive diets can interfere with nutrient absorption.
• Athletes and Active Individuals: Increased physical activity may require additional B vitamins to support energy production and recovery.

Benefits of using Activated B Vitamins?

Activated B vitamins may offer benefits such as:

• Enhanced Absorption: These forms are more readily available for the body to use.
• Support for Energy Production: They contribute to the conversion of food into energy.
• Brain and Nervous System Health: Supporting neurotransmitter synthesis and maintaining nervous system function.
• Less Waste of Consumed Nutrients: They minimise the excretion of unused vitamins, potentially maximising nutritional benefits.

Additionally, B vitamins play a role in maintaining healthy skin, hair, and nails, as well as supporting liver function and detoxification processes. These benefits further highlight their importance in overall health and well-being.

Practical Tips for Incorporating Activated B Vitamins:

• Take with food: Consuming B vitamins with food may enhance absorption.
• Combine with a Healthy Lifestyle: Pair supplements with a balanced diet and regular physical activity to optimise health benefits.
• Seek Professional Advice: Speak with a healthcare provider to determine if supplementation is right for you.

Common Food Sources of B Vitamins

While supplements can be helpful, it’s also beneficial to include B vitamin-rich foods in your diet. Examples include:

• Leafy Greens: Spinach and kale are great sources of folate.
• Whole Grains: Brown rice and oats provide B1, B2, and B3.
• Lean Proteins: Chicken, eggs, and fish are rich in multiple B vitamins, including B6 and B12.
• Legumes and Nuts: Lentils and almonds are excellent sources of B5 and biotin.

Including these foods in your meals ensures a natural and diverse intake of B vitamins to support your body’s requirements.

Maintaining a Balanced Approach

While activated B vitamins can be a convenient option for supplementation, it’s essential to prioritise a balanced diet rich in B vitamin-containing foods like leafy greens, whole grains, and lean proteins. Supplements should complement your dietary intake rather than replace it.

Remember, supplementation is most beneficial when tailored to your unique lifestyle and health needs. Always consider professional advice before introducing new supplements into your routine.

In summary, Activated B vitamins are a useful option for those looking to support their energy levels, brain function, and overall health. They provide a convenient and effective way to ensure your body gets the nutrients it needs to function at its best. Whether through diet or supplementation, ensuring adequate intake of B vitamins can help maintain your body’s natural processes and general well-being.

Learn more about the other health benefits of these supplements here:

Activated B Complex | Vitamin B12

*Always read the label. Follow the directions for use. If symptoms persist, talk to your health professional. Vitamin and/or mineral supplements should not replace a balanced diet.

References:

Kennedy DO. B Vitamins and the Brain: Mechanisms, Dose and Efficacy--A Review. Nutrients. 2016 Jan 27;8(2):68. doi: 10.3390/nu8020068. PMID: 26828517; PMCID: PMC4772032.

Hanna, M., Jaqua, E., Nguyen, V., & Clay, J. (2022). B Vitamins: Functions and Uses in Medicine. The Permanente journal, 26(2), 89–97. https://doi.org/10.7812/TPP/21.204