The Superhero of Vitamins: B Complex

The Superhero of Vitamins: B Complex


All vitamins are amazing and we need them in our diets but in my opinion  B vitsuperheroesamins are
the Superheroes of all the Vitamins! There are 8 B vitamins:  B1, B2, B3, B5, B6, B7, B9, B12, commonly referred to as B complex.  We require all of them and can get them from consuming a whole food diet but like most people, myself included, we do not do a very good job of eating a whole food diet all of the time.  So we may need to supplement with a B Vitamin complex.

B Vitamins are essential for our health and well being. They are crucial in keeping our bodies running like a well-oiled machine. They help extract energy from our food and convert it into fuel and allow us to stay energized throughout our day. You may recognize the B vitamins that you consume via different names: B1-Thiamin, B2-Riboflavin, B3-Niacin, B5-Pantothenic acid, B6-Pyridoxine, B7-Biotin, B9-Folic Acid, and B12 (Mr Popular)-Cyanocobalimin.  Each of these B vitamins has a different unique Superpower, just like Superheroes. All B Vitamins help with concentration, better support for nerve, heart, blood, skin and eye health. They also reduce inflammation, improve hormone function and can help maintain a healthy metabolism and digestive system.

With that in mind, let’s get into the unique qualities of each B vitamin and why you should consider taking it.

images (8)


B1 – Thiamin: Strong mind and body.  B1 plays a crucial role in energy metabolism including the growth and development and function of cells.  Thiamin deficiency can cause confusion, short term memory loss, muscle weakness and cardiovascular issues.


increased energy


B2 – Riboflavin:  Boosts energy and mood and slows aging. B2 is essential for proper body function and improves our body’s ability to process fats and proteins. It also helps to regulate thyroid activity.  It can also improve skin issues like acne and may even prevent migraines.  Riboflavin deficiency can include anemia, sluggishness, skin inflammation, skin disorders, mood swings, depression and anxiety.




B3 – Niacin: Gets our blood and energy pumping. B3 helps increase blood circulation, pumping blood to our hearts, and our muscles during a workout. Niacin can help lower cholesterol levels and control them, and it has been found very effective in treating and managing diabetes. B3 also boosts your energy and mood and can increase blood flow and help create sex hormones.


B5 – Pantotfind-your-calmhenic Acid: Reduces stress. B5 is often used to treat mental health issues like depression, anxiety and chronic stress.  It also alleviates, allergies, hair loss, asthma, heart and respiratory disorders. B5 deficiencies are rare but could include fatigue, depression, insomnia, muscle cramp and stomach issues.


beautiful girl sleeps in the bedroom

B6 – Pyridoxine: Eases pain and stress, while improving sleep. B6 supports major bodily functions, including movement, energy expenditure, memory and blood flow.  It also creates antibodies from our immune system and shields us from stress and sickness. It plays a huge role in our mood and sleep patterns because it helps the body produce serotonin, melatonin and our stress hormone, norepinephrine. A B6 deficiency may be linked to migraines, chronic pain, mood disorders, muscle pains, low energy and fatigue.


skin hair nails



B7- Biotin: Improves skin, hair and nails. Most women recognize the word biotin from our cosmetics and shampoos. It can improve our skin, hair and nail health but also nerve, digestive and cardiovascular functions.  Biotin deficiency symptoms may include, dry skin, brittle hair, weak nails, muscle aches, mood changes, cramps and tingling in the limbs.




baby feet

B9 – Folic acid: Fights depression and rejuvenates the body. B9 is responsible for replacing old cells with new healthy ones and keeping our bodies renewed. It is helpful in  preventing heart issues, stroke, cancer and as most pregnant women know, helps prevent birth defects during pregnancy. It is also used for memory loss, restless leg syndrome, weak bones, sleep problems and nerve and muscle pain. B9 deficiencies include anemia, memory loss, cracked skin and can     lead to osteoporosis, bowel cancer, heart palpitations and birth defects.



B12 – Cobalamin: Combats fatigue and boosts brain function. B12 is one of the most common nutrient deficiencies in the world!  B12 improves your mood, energy, memory, heart, skin, hair and digestion AND it also can address adrenal fatigue, and metabolic functions. It is incredibly important for our nervous system and can help boost our brain function.  One of the most common signs of B12 deficiency is chronic fatigue, stress and feeling run down.  Also signs to look out for,
joint pain, poor concentration, poor memory, anxiety, abnormal heart issues such as palpitations, poor dental health and digestive issues. Vegans and vegetarians maybe at risk for B12 deficiency because this vitamin is largely found in meat and dairy.

So, as you can see B vitamins truly are the Superheroes of the Vitamin world. I can honestly say that since I added a GOOD B complex supplement to my day I have seen a marked improvement in my mood, my energy level, my outlook and my mental clarity.

B vitamins are water soluble and need to be replenished daily and you may want to consider getting some of these vitamins from whole food sources such as:

  • Green leafy vegetables B2 and B9weights and food
  • Eggs B7 and B12
  • Chicken B3, B6, B12
  • Citrus fruits B9
  • Nuts B3 B9
  • Kidney beans B1, B2
  • Bananas B6 B7
  • Vitamin B5 is found in almost all foods!

So if you want improved concentration, better moods, more energy for your life and your workouts and improved health and wellbeing, consider whether you are getting enough B Vitamins and check with your health care professional about your needs.

In health and fitness

Coach Lori





Even Coaches Need Help!

Even Coaches Need Help!

animated frustrationI am being completely transparent with you today….I have been struggling.  Yup, I said it!  I have always struggled with my weight and my body image and not feeling worthy, and the beginning of this year was no different from any other year, except this year I had hope, and a plan and a real feeling of inspiration that 2017 was going to be different.

For years I yo-yoed my way through my life and I thought I had figured out this nutrition stuff and exercise stuff a few years ago and was well on my way to combating my “demons”. But what I didn’t realize was that I didn’t re-learn some core truths about those things or about myself.  I needed to dig deep (as Brene Brown says) and to really understand my,  WHY!  Why do I use food to comfort me, why do I feel I deserve a treat, why do I use food as a reward, why do I need something sweet after a meal….why why, why?

So, even though I am certified in healthy eating and weight loss and can offer plans to people and suggestions for them, I needed to gain some control over my own life and what was happening in this aging changing body!  What is the saying….”the shoemaker’s kids have no shoedear stomach
s”?  It isn’t as easy telling yourself what to do and doing it.  So, I hired a nutritionist to help me. YUP, even coaches need help!

I have been at it for a few weeks now and while I haven’t been completely compliant (I’m working  on it), I have learned a lot about myself and what my true, authentic goals are. And isn’t this what we all want….to really understand ourselves and why we do certain things and why we live our lives a certain way?  Each day I get a new short lesson to do and to think about. I am loving it because it forces me to take some time to really dig deep and to figure things out and its only 15 minutes.  My answers go to my coach/nutritionist and she sometimes comments and gives feedback, which I like but what I like more is what I am learning about myself and my WHY.

I wanted to share with yopostcardu today’s lesson: it was to write a Destination Postcard to yourself. This means to write a letter and/or create a postcard/ vision board of where you want to be in a year.  There are 3 questions to ask yourself,  what do you want to do, who/what do you want to be and how will you feel ?  I did this small exercise and was surprised by my answers.  You are encouraged to dream BIG and not let anything sway you from what you are creating. I did my vision board/postcard on Pinterest so that I can add to it if I choose. The letter I wrote to my future self was also a fun way of seeing where I am now and where I want to go and in a year I will see if all of it has come to fruition.

I highly encourage you to try this easy exercise and to think about what you really want this year. January is almost done and have you fallen off your resolution wagon already? Perhaps digging deep and truly finding your WHY will be helpful in reaching your goals.

We all need a little help sometime, so don’t be afraid to go for it and ask. I am here to help with your health and fitness goals and yes even your nutrition goals. I have lots to share and am happy to inspire and cheer you on.

In health and fitness,

Coach Lori

Who are you inspiring?

Who are you inspiring?

I spent the weekend with my family! Normally this is for a big happy occasion, like Thanksgiving, Christmas, weddings or family reunions. Unfortunately, we also get together for funerals and memorial services and this weekend sadly happened to be one of those times.

It is always great to see my extended family. I did not grow up seeing them very often and do not have a particularly close relationship with them because we had a family business that often kept us from attending events. But I love my cousins, aunts and uncles and of course now there is another generation with all of us having kids!  It is an unruly and boisterous bunch.  What I have come to love is that we can catch up and tell each other about our current life but there is always chatter about what shenanigans we got into as kids too. These always start with, “remember the time when….”

But at this not so happy event one of my younger cousins, Erin, told me that she has been following my Fitness Journey posts and she gave me the kindest compliment. She said “I have been following your posts and you are such an inspiration. I love what you write and how passionate you are”.  I was SO surprised thcoachingat she felt this way, and that she told me this.  I was flustered and very bashfully accepted the compliment.

As you know if you have read my bio, I have always (still) struggled with my body image and large Dutch frame. Erin is a beautiful person on the inside and out.  She is stunningly gorgeous and has a degree in Kinesiology and knows a lot about the human body and exercise. It was mind boggling to me that she would feel this way about me….little old me!  This only went to prove to me that you can and should be passionate about your life and “career” and that being self deprecating does you a disservice. You don’t know who you are reaching and inspiring as you go about your day to day business. So be confident in what you do. Be joyful in your life and consider that the people who are watching, reading or hearing you will be inspired if you passionately express yourself!

The other message I took away from my weekend was that I do not come from a very healthy gene pool! My paternal grandfather passed away at age 57 from a heart attack, 2 uncles and one aunt also have died from heart attacks, my dad had a heart attack at age 67 (as did my mom), and a few of my younger cousins have already had heart by-pass.  Plus we also have the dreaded cancer in our history. I have always known that my family medical history is not great but as I ruminated on all of this, I realized that not only did I get into this line of work because I am passionate about helping people but I am also passionate because of my family history. I am going to do everything in my power to combat against heart disease, obesity, diabetes, and cancer.igetgreatjoy-730x420

So, not only do I want to be an inspiration to others, I also want to inspire myself. To do all and be all I can be for myself and my family.  Consider thinking about who and what you want to inspire in yourself and others as we begin 2017!!

In health and fitness,

Coach Lori