During winter months, when the days get shorter and the weather gets colder, you might feel like you are lacking energy to get through the day.

Many factors contribute to help maintain your energy levels high, including adequate sleep, a balanced diet and physical activity.

B vitamins are a group of vitamins that are generally associated with helping our bodies better process our calories €“ which come from carbohydrates, fat and protein €“ into energy.

The good news is that Bio-tiful Dairy€™s organic Kefir and Riazhenka naturally contain plenty of B1, B2, B6 and B12 vitamins. So all good reasons to include our delicious organic Kefir and Riazhenka in your daily routine!

Below is some further information on these essential vitamins.

B1 Vitamin (or Thiamine)

What it does: B1 vitamin is sometimes called an €œanti-stress€ vitamin because it has been associated with strengthening the immune system and improving the body€™s ability to withstand stressful conditions. B1 vitamin also helps with energy production in your body.

What happens when you don€™t have enough B1:  A B1 vitamin deficiency is rare. However symptoms of a deficiency include fatigue, depression and digestive problems.

B2 Vitamin (or Riboflavin)

What it does: helps with energy production in the body. Helps your body use other B vitamins. B2 is also an antioxidant which means it helps fight free radicals which are particles that are damaging to the body.

What happens when you have a B2 deficiency: B2 deficiency is rare but if a deficiency should occur, the symptoms are eyes and skin problems. People with B2 deficiency can sometime complain of muscle weakness and cramps.

B6 Vitamin (or Pyridoxine)

What it does: B6 vitamin is needed for normal brain development and function. It is also associated with making important hormones that can influence mood. B6 is important to absorb B12 vitamin, to make red blood cells and cells of the immune system.

What happens when you have a B6 deficiency: It is quite rare to have a deficiency of B6. However, symptoms of B6 deficiency can include muscle weakness, nervousness, depression and difficulty concentrating.

B12 Vitamin

Did you know? A cup of Kefir gives you over 100% of the RDA. So a cup of Kefir sorts you out for B12 for the day!

What it does: B12 is especially important to maintain healthy nerve cells and for the production of DNA (your genetic material). It also works with other vitamins to make red blood cells and to help iron work better in the body.

What happens when you have low levels of B12: Low levels of vitamin B 12 can cause a type of anaemia. Symptoms of B12 deficiency can include fatigue, shortness of breath, diarrhoea, nervousness, numbness or tingling sensation in the fingers and toes. Older people, vegans and vegetarians are more at risk of developing a B12 deficiency.

For delicious recipe ideas, check out our website:

We wish everybody to live Bio-tifully!