B vitamins

B vitamins

The B complex is an extremely important group of nutrients that the body must acquire through the diet or produce via the intestinal flora to enable it:

to transform food into energy, maintain a strong immune system, balance many of the body's hormones, perform a wide variety of other tasks.

B complex

There are 13 vitamins that our body needs, eight of which make up the B-group (or B-complex) vitamins.

The B vitamins work together as a complex and are dependent upon each other to perform their individual tasks in the body.

B-1 (thiamin)

B-1 (thiamin) It is a powerful antioxidant that is necessary

for regulating and normalizing the conversion of glucose into energy.

It provides the neurons (nerve cells) with important building blocks needed for energy production and increases blood flow in memory tissue.

B-1 is important for detoxification, heart function, muscle tone of the intestines, stomach, and heart.

Beriberi It is a disease caused by a lack of vitamin

B1 (thiamine) in the body. Beriberi can also sometimes be found in nursing infants whose mothers’ diets are inadequate.

Beriberi generally affects the cardiovascular system (known as wet beriberi) or the nervous system (known as dry beriberi). Wernicke-Korsakoff syndrome is a brain disorder caused by thiamine deficiency

Other Deficiency Symptoms

A less severe deficiency can result in fatigue, depression, constipation, edema, enlarged liver,

forgetfulness, gastrointestinal disturbances, loss of appetite,

atrophy of muscle tissue, numbness of the legs, or tingling sensations.

Food Sources

The richest food sources of B-1 are nutritional yeast, brown rice, egg yolks, fish, legumes, liver, nuts and whole grains.

A high carbohydrate diet will increase the need for thiamin. The use of antibiotics, and oral contraceptives may decrease the body's thiamin level.Dosage RangeGenerally a daily dosage of 50 to 100 milligrams is adequate.

B-2 (riboflavin)

It is needed for energy production, anti-body production, the production of red blood cells, healthy skin, and growth.

It aids in the metabolism of carbohydrates, fats, and proteins, and is important in the prevention and treatment of cataracts.

Deficiency Symptoms

Cracking of the lips and corners of the mouth, an inflamed tongue, loss of visual perception, cataracts, burning and/or itching of the eyes

Other possible symptoms include dizziness, hair loss, insomnia, poor digestion, and slowed mental response.

Food Sources

The foods providing the highest levels of B-2 are nutritional yeast, almonds, wheat germ, wild rice, egg yolks, legumes, liver, fish, and poultry.

Dosage Range5 to 10 milligrams daily is sufficient for general health.

Vitamin B-3(niacin )

Vitamin B-3(niacin )

It is important to the proper functioning of the:

nervous system aids in the metabolism of

carbohydrates, fats and proteins. B-3 is available in two forms, niacin

and niacinamide. The body's need for B-3 is satisfied by either form

Functions

Niacin lowers LDL cholesterol and triglycerides, increases beneficial HDL cholesterol, increases circulation, improves brain function .

It regulates blood flow in memory tissue, and has the ability to mobilize fat from cells into the blood.

Deficiency Symptoms

A severe deficiency of B-3 and the amino acid tryptophan will result in Pellagra.

Pellagra It manifests itself in marked

dermatitis, dementia, and diarrhea.

Food Sources

Niacin is found in nutritional yeast, liver, broccoli, carrots, cheese, eggs, fish, raw milk, peanuts, potatoes, tomatoes, and wheat germ.

Dosage Range 100 milligrams three times a day

the full therapeutic dose of 1.5 to 3 grams daily in divided doses.

Vitamin B-5 (pantothenic acid):

Every cell in the body including brain cells requires vitamin B-5.

It promotes the conversion of choline to acetylcholine, an essential brain neurotransmitter.

It is also essential for the normal functioning of the gastrointestinal tract, glucose metabolism, optimal energy levels.

Deficiency Symptoms

The Greek word "Panthos," from which its name is derived means "everywhere."

The first sign of B-5 deficiency is generally fatigue and listlessness.

In severe deficiency, the "burning foot syndrome" is the main characteristic. This would include symptoms such as numbness and shooting pains.

Food Sources

Most fresh vegetables are good sources for B-5. whole grains, bran, peanuts, cashews, legumes, and soybeans are especially high in B-5.

Dosage RangeFor general supplementation 4 to 7 milligrams daily is adequate. therapeutic dose is 250 milligrams twice daily.

Vitamin B-6 (pyridoxine)

Vitamin B-6 (pyridoxine)

It is needed for the production of the neurotransmitters nor-epinephrine, serotonin, and dopamine.

B-6 also influences endocrine function in the brain. Pyridoxine plays and important role in the growth of red blood cells, the health of skin and mucous membranes.

Deficiency Symptoms

Depression, convulsion, glucose intolerance, anemia, impaired nerve function, hair loss, seborrhea and eczema

Diets high in protein increase the body's requirements for B-6, as does the consumption of alcohol and oral contraceptives.

Food Sources

Nutritional yeast, sunflower seeds, wheat germ, walnuts, carrots, legumes, soybeans, chicken, eggs, fish, organ meats, spinach, blackstrap molasses, and whole grains.

Dosage RangeFor general supplementation 50 to 100 milligrams of B-6 is sufficient.

Vitamin B9 (folate, folic acid,) Folate and folic acid derive their

names from the Latin word folium (which means "leaf"). Leafy vegetables are principal sources of folic acid,

Vitamin B9 (folate) is required for numerous body functions including:

DNA synthesis repair, cell division, and cell growth.

Deficiency of folate in adults- anemia, (macrocytic,

megaloblastic anemia) can be a sign of advanced folate deficiency.

in children - slower development. For pregnant women- folate is

especially important for proper fetal development.

The current RDA for Folate (Vitamin B9) is 400μg

Vitamin B-12 (Cyanocobalamin)

It stimulates RNA synthesis in nerve cells, strengthens neurotransmitters, and increases concentration.

It is necessary for myelin formation and essential nutrient for nervous system health and production of red blood cells

Deficiency Symptoms

The symptoms associated with a B-12 deficiency are fatigue, headaches, shortness of breath, sore,

beefy red, swollen tongue, digestive disorders, heart and nervous system disturbances .

depression, mental confusion, and memory deficits.

Food Sources

Food Sources

The largest amounts of B-12 are found in nutritional yeast, liver, eggs, meats, fish, and dairy products.

Some B-12 is available from sea vegetables .Recommended DosageFor vegetarians, 100 micrograms of B-12 daily is recommended.