Fast Facts About B Vitamins You Need to Know (Recipe Included)



Written by: Greg Ashby

There are eight B vitamins. Their role is to keep you body running like a well-oiled machine. These essential nutrients help convert your food into fuel, allowing you to stay energized throughout the day. After you eat, your body has the demanding task of making good use of all these energy-supplying nutrients.  

The Eight B Vitamins And Their Main Roles

1. Thiamine (B1)

Thiamine plays a central role in the generation of energy from carbohydrates. This vitamin is drastically needed if you have an overactive thyroid.

2. Riboflavin (B2)

Riboflavin is involved in the energy production as well as the catabolism of fatty acids. The lack of Vitamin B2 suppresses thyroid function in that the thyroid and adrenal glands fail to secrete their hormones.

3. Niacin (B3)

Niacin plays an important role in energy transfer reactions in the metabolism of glucose, fat and alcohol. This is needed to keep all the body’s cells (including the endocrine glands) in efficient working order.

4. Pantothenic Acid (B5)

Pantothenic acid is involved in the oxidation of fatty acids and carbohydrates, including biosynthesis of neurotransmitters.

5. Biotin (B7)

Biotin plays a key role in the metabolism of lipids, proteins and carbohydrates.

6. Folic Acid (B9)

Folic acid acts as a co-enzyme and is needed for normal cell division, especially during pregnancy and infancy, which are times of rapid growth. Folate (the pure form, recommended) also aids in erythropoiesis, the production of red blood cells.

7. 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 and for nerve sheaths and proteins.

People with an underactive thyroid or people with no thyroid at all cannot absorb this vitamin. A serious lack of B12 can cause mental illness, various neurological disorders, neuralgia, neuritis and bursitis. Some doctors believe the “normal range” of B12 is too low and that the normal range should be at least 500 – 1,300pg/ml (rather than 200 – 1,100).

Research was conducted on 116 hypothyroid patients who were evaluated to determine if they showed signs or symptoms of Vitamin B12 deficiency. The Journal of the Pakistan Medical Association published the findings in 2009, which showed that there is a prevalence of B12 deficiency in approximately 40 percent of hypothyroid patients.

8. B6 (Pyridoxine)

Without this vitamin, the thyroid cannot utilize its iodine raw material efficiently to make its hormones. This vitamin is needed even more by an overactive thyroid. Muscle weakness is very common in people with an overactive thyroid and in those who are also lacking in B6.

B Vitamin Rich Fruits And Veggies For Juicing

Juicing fruits such as honeydew, lemons and cherries can provide you with a bountiful amount of vitamin-related benefits.

Apples – are another good ingredient to try juicing. They are rich in Vitamins A, B1, B2, B6, biotin, folate and pantothenic acid. They have a very high mineral content, which is beneficial for the health of your skin, hair and fingernails. Apple skin is a source of quercetin, an antioxidant that keeps the heart and lungs healthy.

Celery leaves – another great juicing ingredient, particularly used as a base due to its high water content – are a great source of vitamin A. The stems are an excellent source of vitamins B1, B2, B6 and C with rich supplies of potassium, folic acid, calcium, magnesium, iron, phosphorus, sodium and plenty essential amino acids.

Including 4 stalks of celery in your morning Raw Juice can lower high blood pressure by 12 to 14%. The Chinese have been using celery for its blood pressure reducing action for centuries and now you know why.

Here’s A Great Thyroid Juice To Try:

Thyroid Juice
Recipe type: Juice
  • 1 Apple
  • ½ Cup Pineapple
  • ½ Beetroot with Tops
  • 2 Stalks Celery
  • 1 Carrot
  1. Place all ingredients into a juicer, process and pour into a tall glass. Enjoy!


Greg Ashby
Follow me

Greg Ashby

Integrative Health Coach and Functional Nutrition Consultant at Ask Dr. Garland
Greg Ashby, CHHC, AADP lives in Ogden, Utah and is an Integrative Health Coach and Functional Nutrition Consultant. Greg has been in the Health and Wellness industry for over 20 years.

Because of his personal experience with Adrenal and Thyroid disorders, as well as Cancer, he’s committed to the areas of Autoimmunity and Cancer prevention and management when it comes to research and his work. He enjoys studying the Psychology of Eating and Behavioral Disorders.
Greg Ashby
Follow me


What Our Clients Say*

During my FitLife transformation, I lost 70 pounds! That's why I signed up for the protocol, but the most exciting result is that I found ME in the process. I had been hiding under a pile of pounds, self-doubt, and grief! FitLife changed my life and I knew I had to share it with others.

-Lynne, Longwood FL

I started with Fitlife back in 2011-2012…I wrote into Fitlife asking for an extreme amount of help. I was 300 pounds, with high cholesterol, and Drew helped me transform my life. I lost over 130 pounds and I no longer have high cholesterol. Not only did I lose weight, so did my husband, who lost over 70 pounds!

-Jaclyn, Martinsburg NE
View More Testimonials
*Results may vary by individual

Join The Movement

Mindset MasteryNutritional GuidanceFitness TipsCommunity Support
Join Now