B vitamins affect multiple systems in the body, but Marla Ahlgrimm says we do not often talk about them quite enough. While often marketed as a quick energy source, B vitamins play a much more important role in overall health. This is especially true for women, as the B vitamin suite affects metabolism, pregnancy, and hormonal changes throughout life.
Energy Production And Fatigue
B vitamins do not provide calories or energy themselves. Instead, Marla Ahlgrimm explains that they act like little helpers that allow your body to convert food into usable energy. When you eat carbohydrates, proteins, or fats, your body has to break those nutrients down. B vitamins simply help the process along.
The Different Types Of B Vitamins
There is not a single B vitamin. Instead, there are multiple vitamins within the same family. These include thiamine, riboflavin, niacin, pantothenic acid, biotin, and vitamin B6.
Thiamine (vitamin B1) helps convert carbohydrates into energy. Marla Ahlgrimm explains that it is also important for nerve and muscle function, and low levels can cause poor concentration, weakness, and fatigue.
Vitamin B2, also known as riboflavin, helps cells create energy and supports cellular growth and repair. Low levels of B2 may manifest as skin irritation, fatigue, or dry, cracked lips around the mouth.
Vitamin B3, or niacin, helps cells extract energy from nutrients. Marla Ahlgrimm says this supports DNA repair and is critical for hundreds of metabolic reactions throughout the body. A deficiency here, like with other B vitamins, may contribute to fatigue.
Pantothenic acid, or vitamin B5, helps the body process fats and supports hormone production, while biotin (vitamin B7) helps metabolize fats, proteins, and carbohydrates and works with the body’s enzymes to support steady energy production.
Vitamin B6
Vitamin B6 deserves its own section. Marla Ahlgrimm says this is because it is closely linked to neurotransmitter production and hormone metabolism, including estrogen pathways. Some research also suggests that B6 may help support the reduction of mild premenstrual symptoms and mood changes related to the menstrual cycle.
Overall Importance For Women
According to Marla Ahlgrimm, each of the B vitamins is essential for women at every age and stage of life. Women who are deficient in one or more B vitamins may experience fatigue and other unwanted symptoms.
B vitamins are available in a wide range of foods, including pork, beans, eggs, almonds, chicken, peanuts, avocados, salmon, bananas, and whole grains.
Testing And Awareness
Women who are interested in having their B vitamin levels checked can ask their doctor for testing, most commonly for B12 and folate, with additional testing depending on symptoms.
While B vitamin deficiency may not explain every health issue, Marla Ahlgrimm says that having the knowledge to understand your body helps you make better decisions throughout your life.
Marla Ahlgrimm has co-authored two ground-breaking books,