Feeling drained? Run down?This simple tweak to your diet may help!
If you are constantly feeling drained, run down or just plain exhausted, you maybe lacking in Vitamin B.
I am not a doctor nor have I studied nutrition through a University but I have been a vegetarian for about 20 years pretty successfully! Throughout this time I had been quite low on my vitamin B levels but once I made the right dietary change and boosted my B Vitamin levels, I really did notice the difference, physically, mentally and emotionally.
When you are low on B vitamins, you are more easily stressed, constantly tired, lethargic and you feel like something is missing.
Once you get the vitamin B “hit”, you start to feel your energy flowing again! The brain starts working better, it’s easier to get up in the morning, mental fogginess leaves you allowing you to make clearer decisions, things don’t get to you as easily and you just feel more how you should feel!
So how do you get more B Vitamins into your diet without having to make it a massive lifestyle change?
These days I have 1 tablespoon of nutritional yeast on my salads everyday. When I have eggs on rare occasions, I’ll sprinkle a little over them! That’s it! B vitamins sorted! Nutritional yeast has all the B vitamins you need.
I sometimes miss a day or two when I’m not feeling it, but if I go too long without it, I start feeling drained and run down again. So keeping a regular intake of Vitamin B through Nutritional Yeast is important.
Nutritional Yeast has been a life saver for me as a vegetarian, as it keeps my B Vitamin levels at an optimal place where I rarely need to add extra B vitamins from other sources.
Here are a few Nutritional Yeast brands that I recommend
I ‘ve also put together a basic table to give you some other ideas of
B Vitamin sources if you need to mix things up a bit!
|VITAMIN||ROLE||FOUND IN||RDI|| HELPS |
| Spirulina, Legumes, |
seeds, meat, dairy, eggs,
Males 1.2 mg/day|
Females 1.1 mg/day
| Fatigue. |
skin & eyes.
| Dairy, eggs, fish, leafy |
Males 1.3 mg/day|
Females 1.1 mg/day
|B3|| Converts |
| Meat, fish, dairy, seeds, nuts, green |
Males 16 mg/day|
Females 14 mg/day
| Appetite, Muscle |
energy. Red blood cell
| Meat, |
Males 5 mg/day|
Females 5 mg/day
| Adrenal |
|B6|| Helps brain function, |
protein and amino acid metabolism Hormone production. Helps the
body to fight infections.
| Liver, Meat, Fish, |
Males 1.3.-1.7 mg/day|
Females 1.3-1.5 mg/day
| Anxiety. Muscle |
hair and nail health.
| Eggs, nuts, fish, |
|Appetite Depression Hair, skin &nail health|
|B9|| Protein and amino acid metabolism. Red blood |
Males 400 mcg/day|
Females 400 mg/day
| Anaemia Brain and |
|B12||Red blood |
| Liver, dairy, meat, fish, |
Males 2.4 mcg/day|
| Nerve |
WHY YOU SHOULD INCREASE MAGNESIUM