Vitamin B-Complex
Vitamin B-COMPLEX
metabolism | mood | energy | skin repair
Supplements by Withdrawal Symptom | Daily Supplements for Smoking Cessation | Detoxing Nicotine | Stay Quit Tips
B-complex is actually a blend of micro-vitamins that assist your body in different ways and smokers are commonly deficient in B vitamins. B vitamins are essential for metabolism, ATP production, producing dopamine, and building healthy red blood cells. They are also good for skin repair, as many skincare products now contain niacinamide (vitamin B3) and biotin (vitamin B7) and healthy hair and nails. B-complex vitamins are great because you can get all your b vitamins in one capsule.
In addition to B-Complex, I take niacinamide (vitamin B3) daily. I also keep thiamine (vitamin B1) and cobalamin (vitamin B12) on hand if I feel like I need a mental or physical boost.
B-vitamins can be taken on an empty stomach and they should be taken away from vitamin c, as vitamin c can lessen your bodies ability to absorb the b vitamins. I take mine in the morning and afternoon, avoiding taking them in evening as they can keep you up at night.
B-vitamins are essential for your body to produce
Adenosine Triphosphate (ATP) for metabolism
Formation of healthy Red Blood Cells
Dopamine for energy and mood
Collagen Production
May help with these withdrawal symptoms
Brain Fog
Depression
Fatigue (lack of energy)
Slow Metabolism
Here’s how each B vitamin assists in smoking cessation
B1 (thiamine)
Essential for ATP energy metabolism
Assists with cognitive function, alcoholics are often deficient in B1
Thiamine is essential for collagen production
Can be taken in B-Complex or as a stand alone supplement
There is no specified upper daily limit for thiamine
B2 (riboflavin)
Essential for ATP energy metabolism
There is no specified upper daily limit for riboflavin
B3 (niacin or niacinamide)
Essential for your body to produce ATP
Needed for dopamine production
Has been used as a quit drinking and quit smoking aid
The upper daily limit for niacin is 35mg; for niacinamide it’s 500mg
Can be taken in B-Complex or as a stand alone supplement
B5 (pantothenic acid)
Essential for ATP production and red blood cell health by forming mitochondria enzymes
There is no specified upper daily limit for B5
B6 (pyridoxine)
Essential for ATP production and producing healthy red blood cells
Essential for dopamine production
Essential for forming healthy red blood cells
Reduces the amino acid homocysteine
Smokers are often deficient in B6
Can be taken in B-Complex or as a stand alone supplement
Upper daily limit 100mg
B7 (biotin)
Supports healthy skin, hair and nails, can be taken as a stand alone supplement. I have found find biotin to show quick results when I am healthy, and nicotine free, but for me does not but does not show results in the first month of quitting, view my skincare regimen here
B9 (folic acid / folate)
Essential for your body to produce healthy red blood cells
Essential for dopamine production
Reduces the amino acid homocysteine
Smokers are often deficient in B9; deficiency in B9 or B12 can cause a form of anemia that affects your body’s ability to make healthy red blood cells
Can be taken in B-Complex or as a stand alone supplement
Upper daily limit 1000mg
B12 (cobalamin)
Essential for your body to produce healthy red blood cells
Helps your body deliver oxygen to the organs and providing energy
Reduces the amino acid homocysteine
Smokers are often deficient in B12; deficiency in B12 or B9 can cause a form of anemia that affects your body’s ability to make healthy red blood cells ( 1 )
There is no upper daily limit for B12
You can get B12 from supplements, B12 shots or these B12 inhalables
food sources | beans, poultry, pork, salmon, eggs, spinach, milk, cereal