Vitamin B Complex - What Is It?

Continuing with my series, the next topic up for discussion is the Vitamin B Complex.  Many people just assume there is only Vitamin B, but actually it is broken down into several types of the vitamin...8 to be exact.  Some of which are very well known.  In general, the main purpose of them is to convert food into energy, so if you feel run down and out of energy, you may want to look into the B vitamins.  However, there are other benefits for each.  So without going into too much detail, here are those 8 types of the Vitamin B Complex:

1. B1 - Thiamine.  Research tends to indicate that B1 may strengthen the immune system.  It also appears to help the body handle stressful conditions.  There is no toxicity level of B1.
2. B2 - Riboflavin.  Not only does this vitamin help in the creation of energy, but it also acts as a powerful anti-oxidant.  It also assists in converting B6 into a usable form, and helps with the production of healthy red blood cells.  Some research indicates 400mg/day can cut migraine occurrences in half.  It can be found in several foods such as almonds, yogurt, broccoli, and spinach.  However, boiling foods can result in the loss of some of the vitamin.  Again, there is no toxicity level.
3. B3 - Niacin.  This one you may have heard of because it is often prescribed to individuals with high cholesterol levels.  Not only does it help reduce cholesterol levels, but it also improves circulation.  You can find it in such foods as liver, certain fish, and sunflower seeds.  There can be side effects with high dosages, so it's best to check with your physician.
4. B5 - Pantothenic Acid.  There is a long list of uses for B5, though more scientific research needs to be conducted.  The list includes:  acne, asthma, ADHD, Carpal Tunnel Syndrome, enhanced immune system functionality, and chronic fatigue.  Just to name a few.  It can also be used on the skin to provide relief from itches, bug bites, mild eczema, and diaper rash.  There are no toxicity levels.
5. B6 - Pyridoxine.  Another one you may have heard of.  The main purpose here is to make neurotransmitters, but it also assists with healthy brain functionality.  And, it helps with creating certain hormones such as melatonin which helps regulate sleep.  It also works with B9 and B12 to reduce homocysteine levels in the blood.  If you are not familiar with homocysteine, I'll be doing a post in the future on this.  But for now, think of it as spurs which nick up the artery walls, allowing cholesterol to stick to the walls and create blockage.  It is also needed to help with B12 absorption, and some studies have shown positive effects with arthritis and inflammation.  Chicken, turkey, liver, milk, and spinach are just some of the food sources.  There may be side effects at high dosages, so again, check with your doctor.
6. B7 - Biotin.  Used for strengthening hair and nails, but it's use is not limited to this.  Some studies have shown benefits in eczema patients, and it is also extremely important with respect to fetal growth.  You can find it in egg yolks, sardines, nuts, and bananas.  No toxicity levels exist.
7. B9 - Folic Acid.  Yet another you have probably heard of.  Especially if you are expecting.  It plays an important part in brain function and development, and helps with the production of DNA.  Especially when cells and tissues are just developing, thus the reason it is so important when pregnant.  However, it also helps to control homocysteine levels and may help protect against certain types of cancers.  1mg/day seems to be the upper limit, so check with your doctor.
8. B12 - Cobalamin.  If you want healthy nerve cells, then this is the vitamin for you.  It also assists in the production of DNA and red blood cells.  A deficiency may cause fatigue in individuals.  Meat and dairy products contain B12, so vegans are at risk of becoming deficient.  There are no toxicity levels.

So as you can see, there are several uses for the B vitamins.  Everything from fetal development to cardiovascular health to energy production to healthy skin.  The complex is extremely important for normal body functionality.

I have listed several foods where you can receive these vitamins, but as my previous posts have shown...it is difficult to get everything you need simply from the food you eat.  Not to mention cooking many of these foods will reduce the amount of the vitamin you will receive.  As such, you may want to consider a pharmaceutical grade supplement to make sure you are getting what you need.  If you have any concerns about taking a supplement, just check with your physician.

If you decide to look into supplementation, you may want to give some consideration to these supplements, as they are both pharmaceutical grade and NSF certified.  Just click on the link.

To Your Health.