B Complex Vitamins

The B vitamins are a series of vitamins that work together to affect cell growth, division and metabolism. In addition, B-complex vitamins are associated with numerous physical and mental benefits including enhanced immunity, cancer prevention, mood improvement and reduction in the risk of heart disease among other advantages.
B vitamins are widely known for their water soluble properties, meaning that the vitamins travel through the bloodstream to provide nutrition to the body. Any vitamins that are not used are eliminated through the urine. B vitamins are needed are on a daily basis to prevent deficiencies that can result in depression, anemia and high blood pressure among other problems.

Though all of the vitamins are found in their natural form through vegetables, fruits and meats, some people choose to consume these water soluble vitamins in supplemental form either in combination with each other or separately. There are nine total vitamins that complete the B vitamin complex, each of which delivers its own nutritional benefits to various points of the body.

Vitamin B-1-Thiamin

Thiamin, also known as vitamin B1, is found in many foods such as grains, oranges, eggs and pork. The recommended daily allowance of Thiamin is approximately 1 to 2mg., though an increase in daily intake is known to help regulate appetite and improve heart health. Deficiency in Thiamin is rare, though dangerous. The results of low vitamin B1 intake can include shortness of breath, memory lapses and extreme weakness and lack of muscle tone. Vitamin B-2 - Riboflavin

Riboflavin, also known as vitamin B2, is found in soybeans, dairy such as milk and cheese, and leafy green vegetable. The vitamin can also be found in high amounts in almonds and whole grains. Similarly to vitamin B1, people are rarely found to be deficient in vitamin B2 in developed countries, mainly due to the overwhelming supply of it in a typical balanced diet. Vitamin B2 functions to help release energy to the body from foods. It comes in the form of a coenzyme to help produce energy in the body. In addition to this, Riboflavin is useful in building the immune system. There are no known side effects for people who take large doses of the vitamin in order to treat conditions such as migraine headaches or eye disease. Vitamin B-3 - Niacin

Niacin, also known as vitamin B3, is found in foods that are typically high in protein. These foods include eggs, milk, meat, poultry and whole grains. Niacin acts an agent in the body to regulate digestion and blood sugar levels. The recommended daily allowance of Niacin is between 12 and 18 mg., depending upon age, gender and whether or not a person is pregnant or breastfeeding. When taken in high dosages of 1000 mg. or more, vitamin B3 is known to lower LDL and raise HDL in people who suffer from high cholesterol levels. In addition to cholesterol improvements, Niacin can help enhance mood and lower levels of depression. Consuming too much Niacin can result in unpleasant side effects such as cramping, vomiting or skin rashes. Vitamin B-5 - Pantothenic Acid

Pantothenic Acid, also known as vitamin B5, is found in whole grains, meats, legumes and eggs. However, almost all foods contain some elements of Pantothenic Acid, including avocados and other green vegetables. The daily recommended intake of vitamin B5 is between 1.5 and 7 mg. per day, depending upon age, gender and caloric intake. Supplements of Pantothenic Acid are often taken in high dosages for the effective treatment of skin and hair problems in addition to acne and fatigue. Sinus infections have also been known to respond to the vitamin in a positive way. Because the vitamin is excreted in excess through the urine, large quantities are not dangerous, though in some cases, can cause temporary diarrhea. Vitamin B-6 - Pyridoxine

Pyridoxine, also known as vitamin B6, is derived from vegetable, dairy and meat sources such as carrots, potatoes, milk and cheese. The vitamin can also be found in whole grains and legumes. A deficiency in vitamin B6 can have a negative effect on the nervous system. People who suffer from congestive heart failure or hyperthyroidism are especially susceptible to the side effects of a vitamin B6 deficiency. Some diseases and ailments such as austism, pre-menstrual syndrome, depression, kidney stones, and attention deficit hyperactivity syndrome are known to be positively impacted by the vitamin. Vitamin B-7 - Biotin

Biotin, also known as vitamin B7, is readily available in most foods and is rarely found to be a deficit in people of developed countries. Biotin has many benefits including the ability to strengthen hair and nails. However, the vitamin is quite imperative to the breakdown and metabolizing of carbohydrates in the body. It helps convert these carbohydrates and fats into energy that the body can use - one reason that many people find it beneficial for weight loss. Men need less Biotin than women, usually around 25 mg, while women are recommended to consume at least 30 mg. per day.

Vitamin B9 - Folic Acid

Folic Acid, also known as vitamin B9, is an important member of the B-complex that helps the body create new red blood cells, improves bone health, and aids in the production of skin cells. However, perhaps the most important job of vitamin B9 takes place in the womb. Folic Acid is recommended in high quantities for women who are pregnant due to its ability to prevent birth defects such as neural tube defect. The daily recommended intake of Folic Acid is set at approximately 400 mg., though quantities as high as 1,000 mg. seem to be safe. Vitamin B9 can be found in dark leafy green vegetables such as spinach, collard greens and broccoli.

Vitamin B12 - Cobalamin

Cobalamin, most often referred to as vitamin B12, is one of the most important of the B vitamins. Vitamin B12 works well with vitamin B9 to help in the synthesis of cells. Unlike the rest of the B-complex vitamins, B12 is only found in animal proteins and meats such as poultry, eggs and milk. Vitamin B12 is often used in supplementary form for people who suffer from depression and asthma. The vitamin is not required in large quantities, as the daily recommended dosage is approximately 2 micrograms. However, the body does not easily absorb vitamin B12, so larger quantities must be consumed to avoid deficiency.

*This information is provided for research purposes only. It is not intended to offer any medical information or advise. Consult with a physician before taking any new medication or changing any medication or vitamins.