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Vitamin B is more often referred to today as the B vitamins to better relate that it is actually a group of 8 different vitamins, with varying functions and sources. B vitamins, like vitamin C, are water soluble, which means that extra levels of B vitamins are excreted by the body, though small amounts are stored in the liver and toxicity, while rare, is possible.
Most people will recognize many of the B vitamins by name. They include thiamine, riboflavin, and niacin (B1, 2, and 3, respectively), as well as folic acid (B9). The other four B vitamins are less commonly referred to and are: pyridoxine (B6), cyanocobalamin (B12), pantothenic acid, and biotin.
The B vitamins serve many functions in the body, including the breakdown of different kinds of foods into energy, maintenance and protection of the nervous system, production of blood cells, and maintenance of healthy skin.
Deficiencies of most B vitamins are rare, because they are found in many different food sources. While sources abound though, deficiencies can exist if someone has a condition that affects their ability to absorb or use B vitamins. Whole grain breads and cereals contain thiamine, riboflavin, pyridoxine, pantothenic acid and folic acid. Milk contains riboflavin, niacin, and vitamin B12 (cyanocobalamin). Foods with lots of protein like eggs and meats contain B vitamins, especially red and organ meats.
Alcoholics, along with being susceptible to many other health problems, can be vulnerable to thiamine deficiency, also known as beriberi. Alcohol prevents the body from properly absorbing thiamine and many alcoholics also do not eat otherwise healthy diets, so they are doubly prone to lacking this and other vitamins.
Riboflavin is very active in the maintenance of skin and other tissues, so deficiency of this vitamin can cause skin lesions and dermatitis. There has been a lot in the news in the past couple of years about the importance of folic acid for women of child bearing age. Women who have adequate levels of folic acid when they get pregnant are less likely to have babies with neural tube defects. The folic acid must be present before pregnancy because these types of birth defects occur in the first weeks of pregnancy, and oftentimes women will not even know they are pregnant yet.
You may have heard of people getting B12 shots because of a deficiency of this vitamin called pernicious anemia. This occurs particularly in people over 60, because as we age, our stomachs have less ability to produce the substance intrinsic factor, which must combine with B12 taken through food or oral supplements in order to be absorbed by the body.
Vitamins are a huge part of our society. Although many vitamins help the body reach and maintain optimal health, one of the most beneficial vitamins is B complex. Comprised of a group of vitamins to include vitamin B1 or Thiamine, B2, which is the same as Riboflavin, B3 or Niacin, B5 or Panthothenic Acid, B6, which is Pyridoxine, B7 or Biotin, B12 or Cobalamin, and folic acid, PABA, Inositol, and Choline. Due to the rich nutrients that come from vitamin B complex, every cell of the body, especially the nerve cells receive benefit.
Unfortunately, a deficiency in B vitamins can cause muscle weakness and edema. Although a number of people live with a vitamin deficiency, the worst are folic acids, which are needed to help improve mood while fighting neural tube defects in unborn children, which is why vitamin B complex is so important for pregnant women. In addition, deficiency in vitamins B6 or B12 results in depressed mood and fatigue.
Keep in mind that with B vitamins, they are not stored well in the body. Then, if you consume caffeine or alcohol, these vitamins tend to become depleted quickly. However, there are other important benefits found in B vitamins such as healthy skin, strong, shiny hair, stronger muscle and bones, and healthy mucosal membranes, especially those found around the mouth. Vitamin B complex also improves intestinal health and bowel function, boosts mood, decreases irritability, helps with insomnia, promotes better sleep, improves liver and brain cell function, and can reduces PMS symptoms.
Although vitamin B complex is found in foods we eat, most are lost during the cooking process. Therefore, if you want to get those most out of your vitamins, we recommend you take a supplement of 50 mg in B1, B2, B3, B5, B6, B7, B12, Choline, PABA, and Inositol. In addition, adding 400 mcg of folic acid would be highly beneficial to your overall health and wellness. Remember, your body needs the right type of vitamins so you can function optimally, as well as live a long life. By eating a well balanced diet rich in vitamins and supplements, you will feel better.
Some of the foods you can add to your diet for the B vitamins include leafy green vegetables, fish and seafood, whole grains, poultry and other meats, dairy products, eggs, citrus, specifically oranges, and beans and peas. Since B vitamins make red blood cells that carry oxygen throughout your body, these are crucial.