Vitamin B Complex Benefits, Sources and Deficiency

Vitamin B complex is a group of 12 related water-soluble substances. The eight water-soluble vitamins including thiamine (B1), riboflavin (B2), niacin (B3), pantothenic acid (B5), biotin (B7), pyridoxine (B6), folic acid (B9), and cyanocobalamin (Vitamin B12).





These eight are considered the essential vitamins because they need to be definitely included in the diet. Four are not essential because the body can synthesize them. The four unnumbered components of the B complex that can be synthesized by the body are choline, inositol, PABA, and lipoic acid.





Benefits of Vitamin B Complex:





Each member of the B-complex has a unique structure and performs unique functions in the human body. These vitamins are vital for:





« Lustrous hair





« B6 is essential for amino acid metabolism





« B12 and folic acid facilitate cell division





« Good vision





« Folic acid, pyridoxine, and cobalamin work together to keep homocysteine levels low, as high homocysteine levels lead to heart disease.





« Prevent certain birth defects such as cleft palate and neural tube defects, maintain healthy red blood cells, and may have a role in preventing certain types of cancer.





« Avoiding any mouth infections





« Proper functioning of liver





« The breakdown of carbohydrates into glucose so as to provide energy to the body.





« Helps tone stomach muscles and those of the intestinal tract





« Healthy skin





« The breakdown of fats and proteins to aid the normal functioning of the nervous system.





Sources of Vitamin B Complex –





A well balanced diet should provide us with all the B vitamins we require, but because they are water soluble and therefore not retained by the body, we need a daily dietary source.


Vitamins B1 and B2 found in cereals, whole grains, potatoes, seafood, liver, and kidney beans.





Vitamin B3 is found in liver, fish, chicken, nuts, whole grains, and dried beans. Vitamin B5 is found in almost all foods. Fish, chicken, potatoes, wheat germ, bananas, and dried beans are good sources of vitamin B6. Vitamin B7 is present in peanuts, liver, egg yolk, bananas, watermelon, and grapefruit. Green leafy vegetables, liver, citrus fruits, nuts, peas, dried beans, and wheat bread contain vitamin B9. Vitamin B12 is found in eggs, meat, poultry, milk, and dairy products.





Daily requirement of Vitamin B Complex –





Daily requirement of the B-complex varies considerably - from 3 mg per day for vitamin B12 to about 18 mg per day for vitamin B3 in adult males.





Vitamin B deficiency:





The Vitamin B requirement of different individuals varies according to the intensity of activity and loss of nutrients in sweat and through urine, especially after strenuous exercise. Many people involved in high-level sports or physical activity are unaware of the impact of vitamin B complex in their diet - a poor diet lacking in important micro nutrients may have severe detrimental effects on a person’s health and professional potential.





Several deficiency diseases may result from the lack of B-vitamins. These include -





· Vitamin B1 deficiency causes beriberi, weight loss, emotional disturbances, swelling of bodily tissues, amnesia.





· Vitamin B2 (Riboflavin) deficiency causes cracks in the lips, high sensitivity to sunlight, inflammation of the tongue, syphilis.





· Vitamin B3 (Niacin) deficiency causes pellagra, mental confusion and even death.





· Vitamin B6 deficiency may lead to anaemia, dermatitis, high blood pressure.





· Vitamin B7 deficiency may lead to impaired growth and neurological disorders in infants.





· Folic acid deficiency in pregnant women can lead to birth defects.





· Vitamin B12 deficiency causes pernicious anaemia, memory loss and other cognitive diseases.





Causes of Vitamin B deficiency -





· Stress whether mental or physical.





· Increased intake of processed foods.





· Refined sugar robs the body of its vitamin B stores.





· Drugs deplete vitamin B in the body.





· Toxins – environmental pollution as well as personal care products deplete vitamin B complex





· Malnutrition.





· Cooking as vitamin B is killed or depleted in foods that are overcooked.





Symptoms of Vitamin B Complex deficiency -





Vitamin B complex deficiency shows symptoms such as:





· mental problems





· heart palpitations





· indigestion





· chronic fatigue





· nervousness





· inability to concentrate





· insomnia





· tingling fingers and toes





· rashes





What can be done to overcome Vitamin B deficiency?





« Avoid eating refined sugar.





« Reduce stress through a regular exercise, meditation.





« Avoid drinking too much of coffee or tea





« Eat more vitamin B containing foods such as oats, barley, wheat bran, leafy veggies, nuts.





« Avoid toxins such as alcohol, tobacco.

Read more on vitamin b complex benefits, sources and vitamin b complex deficiency. Visit http://www.healthvitaminsguide.com for Information on Vitamins, Minerals, Amino Acids

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Vitamin B1 Information

Vitamin B1 also known as Thiamine, maintains energy levels and supports brain function, as well as aids in digestion. The vitamin is also necessary for the metabolism of sugar and starches to provide energy. B1 also helps to maintain a healthy nervous system.

B1 can be found in such foods as wheat germ, sunflower seeds, nuts, oranges, beans, peas and raisins. The vitamin is also found in asparagus, cauliflower, potatoes, milk, whole wheat bread, oatmeal, and brown rice. As you can see, it can be found in the diet, so why would you need supplementation?

Supplementation is necessary in the cases of those who may have a deficiency. Deficiencies can be caused by alcohol consumption (this is true of all B-vitamins). Signs of deficiencies are decreased appetite, vision disturbances, unsteadiness, confusion, memory loss, fatigue, and tachycardia. Another reason for supplementation is because of the major decline in nutrients in foods over the least few decades.

Vitamin B1 Information

Vitamin B1 Thiamine

Vitamin B1 - thiamine is needed by the body to aid in the processing of carbohydrates, fat, and protein. The vitamin is also required by each and every cell of the body for creating the body's fuel. This is why the vitamin is good for ones energy levels. B1 also helps with the growth and toning of muscle. The vitamin B1 is also beneficial for the nervous system by helping it function properly.

Vitamin B1 Information - Deficiency symptoms:

Getting too little of the vitamin b1 thiamine can lead to loss of appetite, insomnia, weight-loss, gastrointestinal problems, major fatigue, irritability, constipation, edema, enlarged liver, forgetfulness, numbness of the hands and feet, tingling sensations, poor coordination, weak, sore and heavy muscles, and major weight loss.

The people most likely to suffer thiamine deficiency include those individuals who are anemic or diabetic and those who take excessive amounts of alcohol or a large quantity of birth control pills.

Vitamin B1 Information

Vitamin B1 Thiamine Side Effects

Excess in-take of vitamin B1 thiamine has not been known to cause levels of toxicity in the body.
There are some known side-effects of taking Vitamin B1. They include itching, sweating, a warm feeling, nausea, and weakness. These symptoms may go away over time. You should contact your physician if you experience shortness of breath, tightness of throat, or any other non-typical occurrences.

Some precautions should be observed. You should tell the doctor of any and all medications you are taking, in particular, muscle relaxants you maybe taking to prepare for surgery. If an overdose is suspected, go to the emergency room immediately, or call poison control immediately, and follow all of the directions exactly.

Some Vitamin B1 Precautions

The vitamin Thiamine (B1) is excreted through urine, but large doses can lead to excretion through the skin. This can result in a change of odor on your body.

Further Vitamin B1 information: vitamin b1 calls on other vitamins of the B family to do its job properly. Because of this, when supplementing with the vitamin thiamine, it is best in our opinion, that you take a comprehensive formula that contains the B-complex (other important B vitamins within the product).

After extensive research and no major side effects being found, there is still the chance that Vitamin B1 thiamine may interact with other medications you may be taking.
The best advice you can get is - while taking prescription medication of any kind, always be sure to consult a physician or related qualified doctor before adding supplements to your daily nutritional regime.

As always - Pregnant and nursing women are advised to speak with their doctor before beginning supplementation of any kind, whether that be for nutritional purposes or certain health benefits etc.

Our tips On Selecting a Vitamin B1 Thiamine Supplement

1. Nutritional supplements in the U.S. and UK are largely unregulated, and both private and government parties have showed that consumers only have a 1 in 5 chance of purchasing a supplement that actually contains the amount of ingredients stated on the product label.
Because of this, only buy nutritional supplements from pharmaceutical GMP compliant facilities, which comply with the most exacting processing regulations.

If you do the latter, you can be sure you will be obtaining the amount of vitamin B1 you paid for, and one that is not contaminated with harmful toxins that will impair your health over time.

2. Try and purchase a Vitamin B1 supplement that contains other B vitamins as well as they work synergistically together giving you the best possible health benefits. You will find many multi vitamins that are cheap from chain super stores. These kinds of vitamins are a complete waste of time, and most, if not all of the nutrients will simply be expelled from your body. In fact, many of these types of vitamins can end up putting more strain on your internal functions.

Remember, once you find a quality company for natural health products, you can use them over and over again on your path for new improved health.

John Gibb is the owner of a series of health websites, check out natural nutritional supplements, to view the alternative health supplement we personally use with excellent health results.

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The benefits of vitamin B complex, sources and gaps

Vitamin B complex is a group of 12 related substances soluble in water. The eight-soluble vitamins such as thiamine (B1), riboflavin (B2), niacin (B3), pantothenic acid (B5), biotin (B7), pyridoxine (B6), folic acid (B9) and cyanocobalamin (vitamin B12).

These eight are considered essential vitamins, because they must absolutely be included in the diet. Four are not essential because the body can not synthesise. The four parts numbered B-complex that can beare synthesized by choline, inositol, PABA, and lipoic acid.

The benefits of vitamin B complex:

Each member of the B complex has a unique structure and performs unique functions in the body. These vitamins are important for:

"Hair brilliant

"B6 is essential for the metabolism of amino acids

"B12 and folic acid facilitate cell division

"Good vision

"Folic acid, pyridoxine, cobalamin and work together to maintainhomocysteine levels low, because high levels of homocysteine cause heart disease.

"To prevent birth defects and cleft palate of some neural tube defects, provides a healthy red blood cells and may play a role in preventing certain cancers.

"The prevention of oral infections

"The function of the liver

"The degradation of carbohydrates into glucose, so providing the body with energy.

"Help your stomach muscles and toneScope

"Healthy skin

"The degradation of fats and proteins for the normal functioning of the nervous system support.

Sources of vitamin B complex -

A balanced diet we should require all B vitamins, is expressed, but because they are water soluble and not retained in the body, we need a source of food a day.
Vitamins B1 and B2 in cereals, grains, potatoes, fish, liver, and kidney beans.

Vitamin B3found in liver, fish, poultry, nuts, whole grains, pulses. Vitamin B5 is found in almost all foods. Chicken, potatoes, bananas, wheat germ, fish and beans are good sources of vitamin B6. Vitamin B7 is in peanuts, liver, egg yolk, banana, watermelon and grapefruit. green leafy vegetables, liver, citrus fruits, nuts, peas, beans and wheat bread contain vitamin B9. Vitamin B12 in eggs, meat and poultry, milk, milk products andProducts.

daily requirement of vitamin B complex -

daily requirement of B-complex varies considerably - from 3 mg daily of vitamin B12 to about 18 mg per day for vitamin B3 in adult males.

Vitamin B

Vitamin B requirement of different individuals varies depending on the intensity of activity and loss of nutrients in sweat and urine as well, especially after vigorous exercise. Many people involved in high level sport or physicalActivities about the effects of vitamin B complex in their diet - a diet that is low and no significant micronutrients can have serious adverse health effects of individual and professional potential.

Many deficiency diseases may result from lack of vitamin B. Among them -

· Vitamin B1 deficiency causes beriberi weight loss, emotional disturbances, swelling of body tissues, amnesia.

• The vitamin B2 (riboflavin) deficiency causes cracks inLips, a sensitivity to sunlight, inflammation of the tongue, syphilis.

· Vitamin B3 (niacin) deficiency causes pellagra, mental confusion and even death.

• The deficiency of vitamin B6 can cause anemia, dermatitis, high blood pressure.

· Vitamin B7 deficiency may lead to growth retardation and neurological disorders in children.

· Folic sulfuric crisis during pregnancy can cause birth defects.

· B12 deficiency causespernicious anemia, memory loss and other cognitive disorders.

The causes of vitamin B -

· Or mental or physical stress.

• Increased consumption of processed foods.

• Refined sugar deprives the body of vitamin B-Shops.

Vitamin B · degradation of drug in the body.

· The toxins - environmental pollution and degradation of personal care products vitamin B complex

Malnutrition ·.

As · CookingVitamin B is killed or depleted in foods cooked.

Symptoms of vitamin B complex -

Vitamin B complex symptoms such as:

Mental · Problems

· Heart palpitations

· Indigestion

· Chronic Fatigue

· Nervousness

· Failure to focus

· Insomnia

· Tingling in the fingers and toes

· Rash

What can be done to overcome vitaminB-deficiency?

"Avoid eating refined sugar.

Reduce stress with regular exercise, meditation.

"Do not drink too much coffee or tea

"Eating foods that contain more B vitamins, such as oats, barley, wheat bran, green vegetables, nuts.

«Avoid toxins such as alcohol and tobacco.

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