The B vitamins are eight water-soluble vitamins that play important roles in cell metabolism. Linked together in several chemical ways, these vital vitamins are formed from either bacteria, yeast, fungi, or moulds.
They are responsible for providing energy to the body during the conversion of glucose, from carbohydrates. They are also critically required for the metabolism of both fats and proteins, as well as the health and maintenance of the body's nervous system. Because the B complex group of vitamins work with each other, it is worth making sure that they are taken at the same time.
Types of Vitamin B
Vitamin B-1 Thiamine
- Necessary for proper metabolism of sugar and starch to provide energy. *Maintains a healthy nervous system
- Aids proper function of the heart and other muscles.
- Found in Brewer's yeast, wheat germ, oatmeal, whole wheat, bran, whole brown rice, black strap molasses, soybeans, and meats.
- Effective with B-Complex, B-2, Folic Acid, Niacin, Vitamin C, Vitamin E, Manganese.
- Alcohol interferes with the absorption of this water based vitamin.
Vitamin B-2 Riboflavin
- Critical in the metabolism of carbohydrates, fats and proteins. *Needed in the repair of the nails, skin and hair.
- Important for producing a higher level of energy in the body. Especially good for people who exercise every day.
- Cheese and milk are the best dietary sources of this vitamin, also green vegetables and whole grains.
Vitamin B-3 Niacin
- Required for the synthesis of sex hormones
- Vital to the nervous system
- It also aids circulation
- Reduces serum cholesterol
- Because niacin dilates the blood vessels, many people taking this supplement regularly report the heat sensation and redness, commonly occurring in the area of the face.
- The average daily dosage for adults is approximately 15 mg. Fish and chicken are good natural sources.
Vitamin B6 Pyridoxine
- Involved in the metabolism of fats, especially the unsaturated fatty acids.
- Required by many amino acids for their metabolism
- Aids in the production of hydrochloric acid.
- This vitamin must be present for the production of both red blood cells, and also antibodies. It plays an important role in the body's immune system
- B6 relieves a wide variety of PMS symptoms, such as breast tenderness, weight gain (water retention) and irritability.
- Helpful in reducing or eliminating symptoms of nervous tremors and epileptic seizures.
- Whole grains are a good source of this vitamin.
- Essential for the correct functioning of all cells, especially bone marrow and nervous tissue
- Required for red blood cell formation.
- Necessary for normal digestion, absorption of foods, proteins synthesis and carbohydrate and fat metabolism.
- Found in liver, kidney, meats, fish, dairy products and eggs.
- Required in the formation of glycogen
- Essential in the making of fatty acids
- Found as an ingredient in many of today's shampoos and hair conditioners, is said to repair damaged hair and keep hair healthy.
- Can be found in Brewer's yeast and nuts.
- Choline is an active factor in lecithin
- It aids in the metabolism of fats
- Helps lower cholesterol
- Helps in transferring nerve impulse to the brain
- Useful against memory loss and senile dementia
- Aids the liver in removing poisons and drugs from the bloodstream.
- Found in egg yolk, milk, meat, legumes and whole grains.
- Has an enhancing effect upon the adrenal glands, and is often taken during stressful conditions
- It is also necessary during metabolism of fats, carbohydrates and proteins. *Helps form certain hormones and antibodies.
- Needed for maintenance of healthy digestive tract, skin, nerves and glands. *Found in organ meats, brewer's yeast, egg yolk, whole grain cereal, chicken, bran, and nuts.
- Is active in the most basic life process that we know, the synthesis of the building blocks of life, DNA. People found to have various types of pre cancerous cells have also been found folic acid deficient. Other symptoms of too little folic acid are slowed metabolism, constipation, and tiredness at inappropriate times of the day.
- Pregnant women are wise to ensure that intake of folic acid is adequately maintained, as it has been clinically proven to reduce birth defects, including Down's Syndrome.
- People of all ages, from pregnant women to elderly men, are apparently deficient in the essential substance. Good sources to obtain the needed 400 to 600 mg daily are broccoli and spinach.