Teens

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The Vitamin B family is exactly what your teenager needs to power through exam season. 

“Vitamin B, as a whole, is necessary for energy production, and it helps your child’s body turn food into energy and supports a calm, focused mind,” explains Lize Snyman, a registered dietitian at Mediclinic Kloof. It has everything that a student needs during exam season, as they juggle endless hours of studying, along with the pressure to do well academically, all while trying to make sure they’re well rested and don’t burn out during the process. 

Lize-Vit-B-exam

While there are eight different types of vitamin B, these four are the most important for students:

  • Vitamin B1 (Thiamine): Supports energy production and helps the brain use glucose efficiently.
  • Vitamin B6 (Pyridoxine): Supports memory and focus.
  • Vitamin B9 (Folate): Essential for new cell growth and brain function.
  • Vitamin B12 (Cobalamin): Supports nerve health and helps prevent fatigue and brain fog

According to Snyman, “Vitamin B12 is particularly important during this time, as it supports healthy nerve function, red blood cell formation, and energy metabolism, all vital for keeping the brain alert and focused. Low levels of B12 can lead to fatigue, poor concentration, and even low mood, making it harder for students to retain and recall information.”

While staying focused is a mental game, nutrition plays a vital role in giving your child’s mind and body the support it needs during this stressful period, especially for those who would like to avoid risking their child’s mental health.

Exam essentials

These are some of the foods that are rich in vitamin B that you could add to your child’s study diet or lunchbox:

  • Eggs: A brilliant brain food, eggs have vitamin B12, B2, and choline, which are important for memory and mental alertness.
  • Legumes: Whether they are chickpeas, beans, or lentils, legumes are a good source of B1, B2, B3, B5, B6, and folate (B9).
  • Yoghurt: A cup of yoghurt can contribute significantly to your daily vitamin B12 intake, particularly Greek yoghurt.
  • Liver: A popular protein among many South Africans, livers are packed with all eight B vitamins and iron and zinc.
  • Leafy greens: From kale to spinach and lettuce, leafy greens are rich in folate (B9). Lightly steaming or enjoying them raw helps preserve their vitamin content.

With this study diet, the whole family, and most importantly, your teenager, will be able to take the exam season head-on and rise to the challenge. 

Consult a dietitian at your nearest Mediclinic to find out how to include vitamin B-rich foods in your diet