Wellness Blog
The Benefits of B Complex Vitamins for Energy
Can vitamin B complex really give you an energy boost? Here's everything you need to know.
Learn moreEverything you need to know about B complex vitamins
There are 13 essential vitamins and 8 of these are B-vitamins. B-vitamins are essential for the metabolism of energy. They help convert the fuel we consume in our diet, into energy that we can use to function each day.
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Discover the many benefits of vitamin B Complex for skin
The state of our skin, as the largest organ of the body, is telling of the overall state of our health. Skin health clues us in on whether we're getting enough of the three main ingredients of good health—quality sleep, regular exercise, and a balanced diet—as well as what we lack. Skin can often take the brunt of the burden if we don't take care of ourselves from the inside out, but it can also be especially prone to the negative effects of environmental stressors.You can maintain best practices to promote skin health and make sure skin stays at its best all year round. This can be achieved by consuming sufficient nutrients for skin through a well-rounded diet. Vitamins and supplementation can be taken alongside a healthy diet to support skin health too. One such supplement you can consider taking is vitamin B complex to maintain and support skin health.Environmental stressors for skinIn Australia, many of us forget to factor in changing weather conditions when tackling skin health. We may be healthy overall, but fail to consider the extra measures that need to be put in place to safeguard skin health during the hottest and coldest months of the year.Think back to the many times when prolonged sun exposure made your skin look and feel stressed during the summer, or when winter's lack of humidity made skin excessively taut and unhealthily dry (12). It's good to note that even though you might be well-rested, eating healthily, and physically active, external conditions such as the weather may still wreak havoc on your skin, requiring you to do more to maintain your skin health.Understanding vitamin B complex for skinA vitamin B complex supplement is generally composed of the eight B vitamins that fulfil unique functions in our overall health. Though B vitamins can be taken separately, taking them together can enhance some of these vitamins' potencies, making a B complex supplement a more efficient choice. B vitamins play a myriad of roles in keeping our organs and bodily processes in shape. These roles range from aiding in carbohydrate metabolism and promoting effective energy use, maintaining brain function and immunity, and of course, maintaining and supporting skin health. Here are the benefits of each B vitamin and how they work in our bodies:Vitamin B1: ThiaminVitamin B1 helps change carbohydrates into energy by maintaining a healthy metabolism4, that is, our body can break down the food that we eat, gather the nutrients it needs in the process, turn what it absorbs into usable energy, then flush out waste in an efficient manner. More so, vitamin B1 plays a role in healthy nerve function and the mechanisms of the nervous system, both of which ensure that we're able to move, coordinate movements, and feel sensations properly (3). Without enough Thiamin in our system, our skin may not be able to properly connect with the rest of our body, compromising our ability to appropriately react to sensations (like pain, for instance) and environmental stimuli.Vitamin B2: RiboflavinVitamin B complex for skin also includes riboflavin, a vitamin that supports the body with its involvement in the breaking down of fats and medication, as well as in the growth of new cells. When it comes to skin health, this means that this B vitamin holds one very important role in helping skin regenerate when injured, damaged, or stressed (5).Vitamin B3: NiacinNiacin is a coenzyme to more than 400 other enzymes in the body. Being a coenzyme means that other enzymes need to be paired with it in order to carry out their functions. This vitamin has been found to be associated with energy production, the support of skin health by protecting skin from toxins, and is similarly involved in maintaining the health of the nervous and digestive systems (3).Vitamin B5: Pantothenic acidPantothenic acid is a component of coenzyme A which is essential to all life forms as it is necessary for chemical reactions such as the synthesis of fatty acids, amino acids, and other materials (6). It supports the skin mainly through wound healing, ensuring that injured skin is protected from infection and that a wound heals quickly, leaving behind as little visible proof of damage as possible (7). Pantothenic acid, though an unknown vitamin to most, is a crucial component of vitamin B complex for skin.Vitamin B6: PyridoxineMost commonly, vitamin B6 has been linked to protein and carbohydrate metabolism and the maintenance of amino acids in the blood as well as hemoglobin and lymphocyte formation (8). More evidence has shown that it also plays a part in skin maintenance by making the skin less likely to suffer from rashes and cracking, especially in the areas surrounding the mouth. A deficiency in this vitamin may cause the skin to become prone to these ailments and adjunct infections. Taking a vitamin B complex is a proactive way of protecting yourself from these skin health risks.Vitamin B7: BiotinBiotin is likely the most well-known component of vitamin B complex for skin. It has gained buzz in medical research and the beauty industry alike for its ability to maintain and support skin health. Biotin has other essential roles in health which include supporting nail and hair strength and thickness, maintaining healthy immune system function, and preventing dietary deficiency of vitamins (9).Vitamin B9: FolateFolate is most often discussed in the context of pregnancy as it aids in the nervous system development of the fetus (3) and is needed for red blood cell production which carries oxygen in the bodies of both mother and child (3). However, folate is also valued in the arena of skin health as it has been found to play a role in improving visible signs of skin ageing. Vitamin B complex for skin that includes folate is sought after by many as it aids the body to continue to develop healthy skin cells, a process that can slow down with ageing.Vitamin B12: CobalaminVitamin B12 supports the nervous system's health and function by producing myelin around the nerve cell (10). It's also a key component of red blood cell production in the body (10), but its value in skin health lies in its ability to support nutrient levels in the body and prevent dietary vitamin deficiency.The importance of vitamin B complex for skin as protection against environmental stressorsIt's clear that each B vitamin in a vitamin B complex supplement makes its own contribution to skin health. This is excellent information to keep in mind when devising ways to care for skin as the season's change, considering that each season, especially the extremes of summer and winter, bring specific challenges to maintaining skin health. It is during these two seasons when weather conditions are at their most extreme that vitamin B complex for skin can be considered as an accompaniment to a healthy diet. The three most potent components of a vitamin B complex supplement are Niacin, Pantothenic acid, and Riboflavin. Niacin has been seen to improve pigmentation due to prolonged sun exposure and it also helps minimise the appearance of skin ageing (13). It has anti-inflammatory effects and has a photoprotection against ultraviolet (UV) rays which defends the body from certain illnesses (14, 15).For Pantothenic acid, a study shows that there's a significant improvement in skin injury caused by illnesses and inflammatory blemishes in subjects given vitamin B5 supplements (16). It also enhances wound healing as it accelerates skin closure through cell migration and division (17, 18).Finally, what Riboflavin does to support skin health is to prevent nutrient deficiencies that make skin less resilient to environmental stressors. One of the symptoms of lacking riboflavin is skin inflammation and cracks around the lips (19).Sources of vitamin B complex for skinHere are some options that you can consider for vitamin B complex:A well-balanced dietMost of the food that we eat contains traces of B vitamins. Though B vitamins are water-soluble, meaning they are not stored by the body and are instantaneously absorbed and used in several body functions (11), they can easily be replenished through food.To give you a better idea of which foods are the best sources of B vitamins, know that meats such as pork, beef, and chicken and organ meats like kidney and liver contain all the B vitamins except for Thiamin. Seafood like salmon and tuna, as well as poultry and eggs, are excellent sources of B vitamins as well, but they can also be sourced from non-animal-based foods like nuts, beans, and legumes. The same can be said about green leafy vegetables and fortified cereals and select whole grains (11).SupplementationDietary restrictions, lifestyle choices, food allergies or plant-based diets can prevent some individuals from being able to consume some of these foods. In these cases, you may want to consider vitamin B complex supplementation to ensure you receive the nutrient adequately.Keeping your skin healthy can be achieved by eating healthily and with proper supplementation. At Vitable Australia, we give you the luxury of choosing from a selection of supplements that not only address skin health but also other areas of concern in your body. You get to create your very own custom vitamin packs specially designed for your needs. Vitable offers a hassle-free vitamins subscription as well as a convenient vitamin delivery service to take off the worry of ordering and tracking your purchases anywhere in Australia.Find out more about other areas that the above supplements can help you with:Zinc | Iron | Astaxanthin | B complex | Vitamin C | Cranberry | Collagen Creamer | Biotin*Always read the label. Follow the directions for use. If symptoms persist, talk to your health professional. Vitamin and/or mineral supplements should not replace a balanced diet.References: Engebretsen, K. Johansen, J., Kezic, S., Linneberg, A., and Thyssen, J. “The effect of environmental humidity and temperature on skin barrier function and dermatitis”. Journal of the European Academy of Dermatology and Venereology. Published Feb. 2016 on https://onlinelibrary.wiley.com/doi/10.1111/jdv.13301. Accessed Oct. 18, 2021 Singh, B., and Maibach, H. "Climate and skin function: an overview". Skin research and technology. Published Mar. 25, 2013 on https://onlinelibrary.wiley.com/doi/10.1111/srt.12043. Accessed Oct. 18, 2021 "Vitamin B". Better Health Channel. Published on https://www.betterhealth.vic.gov.au/health/healthyliving/vitamin-b. Accessed Oct. 18, 2021 “Thiamin”. Australian National Health and Medical Research Council: Nutrient Reference Values. Published Sep. 4, 2014 on https://www.nrv.gov.au/nutrients/thiamin. Accessed Oct. 18, 2021 “Riboflavin”. Office of Dietary Supplements: Dietary Supplement Fact Sheets. Published Mar. 26, 2021 on https://ods.od.nih.gov/factsheets/Riboflavin-HealthProfessional/. Accessed Oct. 18, 2021 “Pantothenic Acid”. Australian National Health and Medical Research Council: Nutrient Reference Values. Published Sep. 4, 2014 on https://www.nrv.gov.au/nutrients/pantothenic-acid. Accessed Oct. 18, 2021 Higdon, J., Drake, V., Delage, B., and Rucker, R. “Pantothenic Acid”. Oregon State University: Linus Pauling Institute. Published Jul. 2015 on https://lpi.oregonstate.edu/mic/vitamins/pantothenic-acid. Accessed Oct. 18, 2021 “Vitamin B6”. Office of Dietary Supplements: Dietary Supplement Fact Sheets. Published Mar. 26, 2021 on https://ods.od.nih.gov/factsheets/VitaminB6-HealthProfessional/. Accessed Oct. 18, 2021 “Biotin”. Office of Dietary Supplements: Dietary Supplement Fact Sheets. Published Mar. 29, 2021 on https://ods.od.nih.gov/factsheets/Biotin-HealthProfessional/. Accessed Oct. 18, 2021 “Vitamin B12”. Office of Dietary Supplements: Dietary Supplement Fact Sheets. Published Apr. 6, 2021 on https://ods.od.nih.gov/factsheets/VitaminB12-HealthProfessional/. Accessed Oct. 18, 2021 SS"Vitamin B". Better Health Channel. Published on https://www.betterhealth.vic.gov.au/health/healthyliving/vitamin-b. Accessed Oct. 18, 2021 ”Nutrients”. Australian National Health and Medical Research Council: Nutrient Reference Values. Published Sep. 22, 2017 on https://www.nrv.gov.au/nutrients. Accessed Oct. 18, 2021 Navarrete-Solís, J., Castanedo-Cázares, J., Torres-Álvarez, B., Oros-Ovalle, C., Fuentes-Ahumada, C., González, F., Martínez-Ramírez, J., and Moncada, B. "A Double-Blind, Randomized Clinical Trial of Niacinamide 4% versus Hydroquinone 4% in the Treatment of Melasma". Dermatology research and practice. Published Jul. 21, 2011 on https://www.hindawi.com/journals/drp/2011/379173/. Accessed Oct. 18, 2021 Snaidr, V., Damian, D., and Halliday, G. "Nicotinamide for photoprotection and skin cancer chemoprevention: A review of efficacy and safety". Experimental dermatology. Published Feb. 2019 on https://onlinelibrary.wiley.com/doi/10.1111/exd.13819. Accessed Oct. 18, 2021 Chen, A., Martin, A., Choy, B., Fernández-Peñas, P., Dalziell, R., McKenzie, C., Scolyer, R., Dhillon, H., Vardy, J., Kricker, A., St George, G., Chinniah, N., Halliday, G., & Damian, D. "A Phase 3 Randomized Trial of Nicotinamide for Skin-Cancer Chemoprevention". The New England Journal of medicine. Published Oct. 2015 on https://www.nejm.org/doi/10.1056/NEJMoa1506197. Accessed Oct. 18, 2021 VBYang, M., Moclair, B., Hatcher, V., Kaminetsky, J., Mekas, M., Chapas, A., and Capodice, J. "A randomized, double-blind, placebo-controlled study of a novel pantothenic Acid-based dietary supplement in subjects with mild to moderate facial acne”. Dermatology and therapy. Published May 16, 2014 on https://link.springer.com/article/10.1007%2Fs13555-014-0052-3. Accessed Oct. 18, 2021 Weimann, B., and Hermann, D. "Studies on wound healing: effects of calcium D-pantothenate on the migration, proliferation and protein synthesis of human dermal fibroblasts in culture”. International journal for vitamin and nutrition research. Published Mar. 1999 on https://econtent.hogrefe.com/doi/10.1024/0300-9831.69.2.113. Accessed Oct. 18, 2021 Kobayashi, D., Kusama, M., Onda, M., and Nakahata, N. "The effect of pantothenic acid deficiency on keratinocyte proliferation and the synthesis of keratinocyte growth factor and collagen in fibroblasts". Journal of pharmacological sciences. Published Jan. 18, 2011 on https://www.jstage.jst.go.jp/article/jphs/115/2/115_10224SC/_article. Accessed Oct. 18, 2021 Higdon, J., Drake, V., Delage, B., McNulty, H. and McCann, A. “Riboflavin”. Oregon State University: Linus Pauling Institute. Published Dec. 2013 on https://lpi.oregonstate.edu/mic/vitamins/riboflavin. Accessed Oct. 18, 2021
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B Complex for immunity: What you need to know
Keeping your immunity up is essential to ensure you can go about your daily routines without being impacted by illness. Part of maintaining good immune system function is making sure it gets all the nutrients it needs to perform optimally. Among these vital nutrients are the vitamins that make up B complex. Why should you take B complex for immunity? Read on to find out.What is B complex?B complex, or the B group of vitamins, is made up of eight B vitamins that are important for various bodily processes (1).These water-soluble vitamins cannot be stored in the body. This means that we need to regularly replenish our stores of B complex from the foods we eat, or from supplements (2).Activated B complex contains15 mg of Thiamine Hydrochloride (Vit B1), 15 mg Riboflavin (Vit B2), 18 mg Nicotinamide (Vit B3), 45 mg Calcium Pantothenate (Vit B5), 10 mg Pyridoxine Hydrochloride (Vit B6), 0.25 mg Folinic Acid (Vit B9), 0.12 mg Mecobalamin (Vit B12), 25 mg Inositol, & Choline.B complex for immunityCertain B complex vitamins support healthy immune system function in a variety of different ways. A deficiency of vitamin B has also been found to affect immune system processes (1).Folinic acid (Vitamin B9) and vitamin B12 (cyanocobalamin) are important for maintaining optimal activity in immune cells (3). B12 acts as an immunomodulator for cellular immunity (1). Both also support chemical processes which aid in general health and well-being, helping prevent health problems such as systemic and vascular inflammation.Vitamin B6 (pyridoxine) is required in the body to help keep your immune system healthy. Having a healthy immune system helps prevents conditions such as anemia (4). A deficiency of vitamin B6 may result in this condition, which is when the red blood cells become unhealthy and are unable to carry adequate oxygen throughout the body. Insufficient oxygen in the blood affects healthy immune system function.Sources of B vitaminsWe need B complex because it helps maintain and support a healthy immune system, which helps our body function well. Fortunately, the B group of vitamins can be found in many foods. Good sources of vitamin B6 include cereal grains, legumes, and vegetables.B9 can be found in poultry, eggs, and cereals. All bread sold in Australia (except for organic bread) is also fortified with B9 (2).B12 is only found in food from animal sources, such as liver and meat (2). This means that people with vegan diets may need supplements to help them have a healthy immune system.In the event you don't get enough of the B group of vitamins from your diet, try taking supplements to make sure you have the sufficient amount of B complex for immunity.Strengthening your immune systemAlongside eating healthier, and getting supplements for an immunity boost, here are some other ways to strengthen your immune system (5):Get enough sleepGetting enough sleep helps your body in fighting off infection.ExerciseThe body functions optimally with a healthy amount of physical activity. Ten to thirty minutes a day of exercise can help you increase resilience.MeditationTaking a few minutes to center yourself in the present can help lower your heart rate and blood pressure, as well as reduce anxiety. These also help support your immunity.Get your daily vitamin packs from Vitable. Sign up to get your own vitamin subscription box. These monthly packs contain personalised vitamins for your specific health needs. Make use of your vitamin delivery in Australia to get your vitamin packs delivered to your doorstep.*Always read the label and follow directions for use. If you experience any symptoms or if symptoms persist, talk to your health professional. Vitamin and/or mineral supplements should not replace a balanced diet.References: Vitable. “B Complex”. Vitable. Published n.d. on https://research.get.vitable.com.au/b-complex. Accessed Jan 13 2022. Better Health Channel. "Vitamin B." Better Health Channel. Reviewed May 14 2020 on https://www.betterhealth.vic.gov.au/health/healthyliving/vitamin-b. Accessed Jan 13 2022. Mikkelsen, K., Apostolopoulos, V., "Vitamin B12, Folic Acid, and the Immune System". Nutrition and Immunity. Published July 31 2019 on https://link.springer.com/chapter/10.1007/978-3-030-16073-9_6. Accessed Jan 13 2022. Mayo Clinic Staff. "Vitamin B-6". Mayo Clinic. Published Feb 3 2021 on https://www.mayoclinic.org/drugs-supplements-vitamin-b6/art-20363468. Accessed Jan 13 2022. Cleveland Clinic. "Strengthen Your Immune System With 4 Simple Strategies". Cleveland Clinic. Published April 13 2020 on https://health.clevelandclinic.org/strengthen-your-immune-system-with-simple-strategies/. Accessed Jan 13 2022
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Brain power: How Vitamin B complex helps keep your brain healthy
To maintain good brain health and well being, B complex is the way forward, according to the science. B complex for brain healthThe brain is the body's most complex organ. It serves countless purposes in our survival and well-being, contributing to everything from cognitive processes, memory formation, retention and emotional responses. It would be impossible to go about our lives without a healthy brain, which makes it imperative that we take steps every day to care for it (1).Some of the ways we can keep our brains healthy are through activities like exercising, getting quality sleep, staying mentally active, and having a well-balanced diet (2).Eating the right food can be especially beneficial to brain health as food provides the brain with the essential vitamins and minerals it needs to work efficiently and recover from stress. Vitamin B Complex for brain health (also known as a collection of the core B vitamins) is of particular interest because of its relationship with brain function and the synthesis of neurotransmitters (3). However, because consistently eating a well-rounded diet that contains enough of the B vitamins can be challenging for many Australians, vitamin supplements can be a viable addition to the diet to support you in getting the Vitamin B Complex benefits for brain health that you need. The rest of your body benefits from taking Vitamin B Complex for brain health as well, considering this vitamin is actually a collection of eight B vitamins. Each vitamin serves its own purpose to different organs and body systems. When taken together in a single supplement, the health benefits are manifold as the health mix is more potent, thus doing much more than only delivering one single nutrient to the body at a time.If you're thinking about how you can start taking advantage of Vitamin B Complex for brain health and your overall well-being, read on as we explain it in detail. Breaking down Vitamin B Complex basicsIn order to exploring Vitamin B complex for brain we must first become familiar with the eight individual B vitamins that make up this health cocktail and their unique contributions to our well-being. Thiamin (B1)Thiamine, also known as Vitamin B1, helps convert glucose into energy and has a role in nerve function (4 ).Riboflavin (B2)Riboflavin, or Vitamin B2, is primarily involved in energy production and helps with vision and skin health (4).Niacin (B3)Niacin is essential for the body to convert carbohydrates, fat, and alcohol into energy. It helps maintain skin health and supports the nervous and digestive systems (4).Pantothenic acid (B5)Pantothenic acid helps our body metabolise carbohydrates, fats, proteins and alcohol. It also helps with the production of red blood cells (4).Pyridoxine (B6)Vitamin B6 is required to metabolise proteins and carbohydrates. It also assists with the formation of red blood cells and certain brain chemicals as well, while influencing brain processes and development, immune function and steroid hormone activity (4)Biotin (B7)Biotin, or Vitamin B7, is needed for energy metabolism, fat synthesis, amino acid metabolism and glycogen synthesis (4).Folinic acid (B9)Folate or folic acid is required to form red blood cells. It also helps with the development of the fetal nervous system, as well as DNA synthesis and cell growth (4). When taken in its activated form, these Vitamin B9 health benefits are made even more potent. Cyanocobalamin (B12)Cyanocobalamin helps break down some fatty acids and amino acids to produce energy. It also helps to produce and maintain the myelin surrounding nerve cells, mental ability, and red blood cell formation (4).Activated Vitamin B complex for the brainVitamin B complex supports brain health, especially vitamins B6, 9 and 12. It has been found that they help break down an amino acid called homocysteine, high levels of which signal increased likelihood of brain diseases (6).It has also been linked to the body's ability to produce brain cells, an essential process that keeps us mentally sharp. More so, the presence of homocysteine suggests a vitamin B deficiency, a condition that can be addressed via supplementation that focuses on getting you enough Vitamin B Complex for brain health (5). Vitamin B7's relationship to brain health has been similarly examined, and it was found that it also contributes to neurotransmitter functioning and ensuring that the brain is able to process nerve signals correctly and respond accordingly (6). In its totality, Vitamin B Complex benefits for the brain include the general maintenance and support of brain health and function. More so, this supplement's activated form comes packed with even more benefits for your whole body. Vitable Australia's Activated B Complex supplement comes in a it's most bioavailable form and aids energy production, supports a healthy immune system, maintains your nervous system health and supports natural liver detoxification processes in the body. Eating your way to brain health with Vitamin B Complex Taking supplements of Vitamin B Complex for brain health can be convenient, however, it's important that you prioritises getting this vitamin by eating healthy wholefoods, too. Supplementation works best when paired with a well-balanced diet. Hence, it's important to learn what kinds of ingredients to always have in your kitchen in order to consume more meals that pack ample amounts of Vitamin B Complex benefits for brain health. Highlighted below are food sources for Vitamins B6, 7, 9, and 12 which have been found to be especially important to brain functioning (4).Food sources for Pyridoxine (B6)Vitamin B6 has many common food sources. If you eat animal proteins, then you've likely consumed it from meals consisting of seafood, fish and shellfish, as well as poultry. It's also possible to adjust your snacking habits to include more wholegrains, nuts or other goodies that incorporate legumes (think healthy veggie chips or baked goods made out of legumes). Collectively, these foods all contain ample amounts of Vitamin B6, a crucial component of Vitamin B Complex for brain health.Food sources for Biotin (B7)Consume more Vitamin B complex that targets the maintenance of brain health by eating more food packed with VItamin B7, more commonly known as Biotin. It can be found in specific cuts of meats and other animal-sourced foods. Having appropriate servings of tendon or liver, or even making an organic broth with bone and cartilage, as they are potent sources of this vitamin. If dietary or lifestyle choices restrict you from consuming animal products, Biotin can also be found in mushrooms, cauliflower, and peanuts.Food sources for folate (B9)Get your Vitamin B9 dose from fresh produce. Green leafy vegetables and citrus fruits are some of your best bets if you want to increase your intake of Vitamin B Complex to support brain health. Eat veggies raw in salads and snacks or incorporate them in main dishes, and eat citrus fruits on their own, juice them, or enjoy recipes for healthy desserts that make use of them. Food Food sources for Cyanocobalamin (B12)Vitamin B12 is most frequently sourced from animal products. Different kinds of animal meats (including organ meats like liver) as well as eggs and dairy products contain high sources of this vitamin. However, vegetarians and vegans may have difficulty getting enough Vitamin B12 through these sources, making Vitamin B Complex for brain health supplements a good alternative. Now that you've been given a preview of the essential functions of several B vitamins that make up Vitamin B Complex for brain health, you can better appreciate the importance of eating healthily and taking supplements for the support and maintenance of brain health and function. Though a well-balanced diet is still the best way to get all the nutrients the brain needs, supplementation may be an option worth exploring. You can ensure that your body and brain gets Vitamin B Complex for brain health with Vitable Australia's Activated Vitamin B Complex supplement. Vitable Australia's vitamin subscription service allows you to get all of the vitamins and minerals you need to your health goals and needs. They offer personalised vitamin packs that can be delivered straight to you, making achieving a healthier lifestyle more convenient and attainable for Australians. *Always read the label and follow directions for use. If you experience any symptoms or if symptoms persist, talk to your health professional. Vitamin and/or mineral supplements should not replace a balanced diet.References:1. John Hopkins Medicine. “Brain Anatomy and How the Brain Works”.John Hopkins Medicine. Published (n.d.) on https://www.hopkinsmedicine.org/health/conditions-and-diseases/anatomy-of-the-brain. Accessed December 21, 2021.2. Mayo Clinic Health System. “5 tips to keep your brain healthy”. Mayo Clinic Health System. Published (n.d.) on https://www.mayoclinichealthsystem.org/hometown-health/speaking-of-health/5-tips-to-keep-your-brain-healthy. Accessed December 21, 2021.3. Vitable. “Vitamin B-Complex”. Vitable. Published (n.d.) on https://research.get.vitable.com.au/b-complex. Accessed December 21, 2021.4. Better Health Channel. ”Vitamin B”. Better Health Channel. Published (n.d.) on https://www.betterhealth.vic.gov.au/health/healthyliving/vitamin-b . Accessed December 21, 2021.5. Harvard Health Publishing. “Don't buy into brain health supplements.” Harvard University. Published September 2019. https://www.health.harvard.edu/mind-and-mood/dont-buy-into-brain-health-supplements . Accessed January 1, 2022. 6. Nutrients. “B Vitamins and the Brain: Mechanisms, Dose and Efficacy—A Review.” US National Library of Medicine National Institutes of Health. Published in January 2016. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4772032/ . Accessed January 1, 2022.
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