# B Vitamins Boost Our Immune System

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Last modified: 2021-02-08

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By Paul Ebeling · 2021-02-08
Tags: men, organic, health, diet, Health, women, Headline News, system, immune, Paul Ebeling, 2021, realfood, BVitamines, VitaminB, thiamine
Signed: no (published before platform launch).
Nothing in this article is investment advice.

#BVitamines #immune #system #RealFood

## B Vitamins?

Biologists are working to find an *ecosystem-wide* solution for Vitamin B-1, thiamine, deficiency in the food chain. So, the solution for us may be to make sure we get enough thiamine through supplementation. 

It is important to include Vitamin B rich foods in our daily diets.

Evidence suggests thiamine insufficiency or deficiency can develop in as little as 2 wks, as its half-life in your body is 9 to 18 days.

Ideally, you can select a high-quality food-based supplement containing a broad spectrum of B vitamins to avoid creating an imbalance. 

The following guidelines will also help protect or improve your thiamine status:

•Limit your sugar and refined grain intake. As noted by the World Health Organization (WHO) "*Thiamine deficiency occurs where the diet consists mainly of milled white cereals, including polished rice, and wheat flour, all very poor sources of thiamine*."

Simple carbs also have anti-thiaminergic properties, and raise the thiamine requirement because thiamin is used up in the metabolism of glucose.

•Eat fermented foods — The entire B group vitamin series is produced within your gut provided you have a healthy gut microbiome. Eating Real food, ideally Organic, along with fermented foods will provide your microbiome with important fiber and beneficial bacteria to help optimize your internal vitamin B production as well.

•Avoid excessive alcohol consumption, as alcohol inhibits thiamine absorption, and frequent use of diuretics, as they will cause thiamine-loss.

•Avoid sulfite-rich foods and beverages such as non-Organic processed meats, wine and lager beer, as sulfites have anti-thiamine effects.

•Correct any suspected magnesium insufficiency or deficiency, as magnesium is required as a cofactor in the conversion of thiamine.

Daily Vitamin B intake recommendations are as follows:

For women, the recommended daily intake is:

- **B-1:** 1.1 milligrams (mg)
- **B-2:** 1.1 mg
- **B-3:** 14 mg
- **B-5:** 5 mg 
- **B-6:** 1.3 mg
- **biotin:** 30 micrograms (mcg) 
- **folic acid:** 400 mcg
- **B-12:** 2.4 mcg

For men, the recommended daily intake is:

- **B-1:** 1.2 mg
- **B-2:** 1.3 mg
- **B-3:** 16 mg
- **B-5:** 5 mg
- **B-6:** 1.3 mg
- **biotin:** 30 mcg 
- **folic acid:** 400 mcg
- **B-12:** 2.4 mcg

Older adults and women who are pregnant require higher amounts of B vitamins. 

Your doctor can provide dosage information tailored to your individual needs.

Eat healthy, Be healthy, Live lively

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