The importance of active vitamin B for the ketogenic diet
We all know someone around us who is starting or has just finished a ketogenic diet, commonly known as KETO. The results that we can expect from this trendy diet are weight loss, improved energy levels and mental acuity. The daily calorie intake of this diet comes primarily from fats and oils, a moderate amount of protein, and a very limited amount of carbohydrates. It seems quite simple at first glance, but the success of this program relies first and foremost on sufficient reserves of B vitamins.
Keto 101
The goal of the ketogenic diet is to force the body to burn our fat reserves. These fats will provide energy. The liver is essential to the success of this transformation. When our adipose tissue dissolves, the tiny fat globules and fat-soluble toxins stored in the fat enter the bloodstream through the liver. This uses enzymes made from amino acids, vitamins and minerals to transform toxins into substances more easily excreted and converts fats into ketones. This is why B vitamins are so important.
The B complex: an essential element for metabolism
B complex is a “family” of water-soluble vitamins working together in many vital processes such as, metabolism of toxins, fats and carbohydrates. This family includes thiamine (B-1), riboflavin (B-2), niacin (B-3), pantothenic acid (B-5), pyridoxine (B-6), folate (B- 9), cobalamin (B-12), choline, inositol and biotin.
If you are considering following a ketogenic diet, be aware that it will be more difficult for you to get enough B vitamins through your diet. Foods like bread, crackers, cereals and whole grains fortified with B vitamins are no longer on your grocery list since carbohydrate intake should be limited to less than 20 grams per day. It is known that the level of pantothenic acid (B-5) can decrease in the absence of grains and legumes. In addition, since most fruits and certain vegetables are prohibited, it will be more difficult to assimilate sufficient folate.
A deficiency of B vitamins causes an interruption of the transformation processes in the liver.
In the absence of B vitamins, fat and carbohydrate metabolism slows down as thousands of chemical reactions are delayed or affected in some way. When toxins build up and circulate through the bloodstream to the brain and other organs, it can result in fatigue, brain fog, headaches, nausea, and other flu-like symptoms called "flu-like symptoms." keto-flu.”
Choose your B complex wisely
The liver activates B vitamins so that they can be used by the body. However, genetic studies reveal that approximately one-third of the population does not naturally and efficiently convert food-derived B vitamins into their activated coenzymatic form. This is why taking a B complex in active form is recommended.
The proof is in the pee
If you take a B complex or multivitamin with B complex, you may have noticed that shortly afterward your urine is bright yellow, but does not stay that way for long. B vitamins are water soluble and have nowhere to store. The body gets rid of the excess in urine and some B vitamins are yellow. So as the amount of vitamin B decreases, the urine gradually becomes lighter. We also know that the more stressed we are, the more quickly our B vitamin reserves are depleted. It is therefore strongly recommended to choose a sustained release B complex. It will stabilize blood levels, making vitamins more accessible to the trillions of cells that require their assistance in a myriad of metabolic functions essential to maintaining good health.
Take the challenge now!
When you take your B complex, watch the color of your urine. With a sustained release activated B complex , a bright yellow tint should last for a period of 10 to 12 hours. With conventional B vitamin supplements, this tint will fade within 1 to 3 hours. This type of supplements only provides one-third of the daily recommended dose. You will need to take it several times a day to get adequate levels. So whether you're following a ketogenic diet, a paleo diet, or simply leading a hectic lifestyle, it would be right to opt for a slow-release formula that will nourish your body around the clock.
By Andrea Bartels CNP RNCP RNT
Registered Nutritionist
