Menopause Symptoms The Weird Ones

The side effects of Menopause

The B Vitamins

July 3rd, 2010

A Guide to the B Complex Vitamins

There is a lot of discussion about the B complex vitamin and how it is essential for the body to perform a multitude of functions.

However, the B complex vitamin is not simply one very complicated vitamin, as the name might suggest.

There are actually eight B vitamins that are in the B complex vitamin as well as a few other related substances.

The eight vitamins that make up the B complex vitamin are thiamine or vitamin B1, riboflavin or vitamin B2, niacin or vitamin B3, pyridoxine or vitamin B6, cobalamine or vitamin B12, folic acid, pantothenic acid and biotin.

The other related substances that are also in the B complex vitamin include choline, inositol and para-aminobenzoic acid.

Every part of the B complex vitamin performs its own individual function within the body but it is when they work together as the B complex vitamin that they provide essential maintenance for the body to remain healthy.

The B vitamin complex comprises B vitamins which are water soluble and it is essential that enough of these vitamins are consumed on a daily basis. The body cannot store water soluble vitamins such as the B complex vitamin and this leads to a regular intake being required.

The B complex vitamins are extremely beneficial for a number of conditions and may be needed in additional quantities at certain times in a person’s life.

Of course, there is a recommended daily allowance for the B complex vitamins that varies according to the sex and age of a person. However, doctors and other health professionals have discovered the benefits of increasing the intake of the B complex vitamin to help overcome certain illnesses.

Many people suffer from anxiety and stress at one time or another and research has found that the B complex vitamin can be beneficial in helping alleviate the symptoms of anxiety and stress.

If a person has been unwell the B complex vitamin can be extremely valuable in aiding the recovery process. Fatigue can be a symptom of a multitude of illnesses as well as simply overdoing things but the B complex vitamin can help alleviate general tiredness and lethargy.

Interestingly, some skin conditions, such as dermatitis, can also benefit from addition B complex vitamin intake. In fact, a number of creams and other skin preparations contain added vitamin B complex that can be absorbed by the skin to alleviate the condition. The condition of a person’s hair will also be greatly improved with sufficient B complex vitamin intake.


The B6 vitamin


The B6 vitamin, also known as pyridoxine, is one of the most versatile of the B vitamins and yet the body only requires a relatively small amount.

The B6 vitamin works closely with all the other B vitamins, especially niacin, folic acid, and Cobalamin and contributes to numerous functions in the body. Amino acids are converted by the B6 vitamin into proteins and it is also required for transforming stored sugar within the body into essential energy.

Basically, the B6 vitamin is essential for converting the proteins that are consumed into proteins that the body needs and also for converting the carbohydrates from the form that they are stored in the body to a form that can be used for extra energy.

The body requires a number of different proteins and it is the B6 vitamin that ensures that the correct forms are available. For example, the B6 vitamin will create haemoglobin for carrying oxygen in the blood cells, hormones for regulating blood pressure, neurotransmitters and various enzymes.

The recommended daily allowance for the B6 vitamin is only around 2.0mg but this seemingly insignificant amount is used extremely efficiently within the body to produce over sixty different enzymes.

The best sources of the B6 vitamin are high-protein foods such as eggs, fish, poultry, and meat and it is also added to breakfast cereals and bread to ensure that everyone is able to consume their recommended daily allowance, even if they do not eat meat products.

An additional amount of the b6 vitamin may be beneficial for the heart and immune system. B6 vitamin supplements are sometimes required by asthmatics and diabetics. However, it is important to be aware that large doses of the B6 vitamin can be toxic.

As the B6 vitamin is found in many common foods the majority of people receive sufficient amounts of the vitamin from their normal diet. There are some groups that may need to take a B6 vitamin supplement to ensure that they obtain the recommended daily allowance.

For example, pregnant or breastfeeding women will need a slightly higher amount of the B6 vitamin to allow for the amount of the vitamin that is being absorbed by the baby although it is possible to obtain the extra B6 vitamin from an increased consumption of high-protein foods.

Strict vegetarians or vegans, however, and children who do not eat animal products may need a B6 vitamin supplement as vegetables and fruits are poor sources of the B6 vitamin.


The B5 vitamin


The B5 vitamin is also known as Pantothenic Acid. The B5 vitamin is the most prolific of all the vitamins and is found in every type of food. In fact, it is impossible for a person to consume less B5 vitamin than they need.
¨
That means that there is no little possibility that a person can have a B5 vitamin deficiency. For this reason, there is actually no recommended daily amount that health professionals can state as everyone obtains more than enough from their normal food consumption.
¨
However, even though there is no need to calculate a recommended daily allowance it does not mean that the B5 vitamin is not vital for a healthy body and mind.
¨
In fact, the B5 vitamin is essential for turning food
into energy amongst other functions. The B5 vitamin is responsible for taking the fats and carbohydrates into energy.
¨
Some B5 vitamin can be found in almost every food whether it is animal or vegetable. Obviously there are some sources of the B5 vitamin that are better than others but a balanced diet will provide more than enough. The foods with the highest B5 vitamin content are organ meats, salmon, eggs, beans, milk, and whole grains.
¨
It is worth noting that the B5 vitamin is lost when grains are milled into flour and tends not to beaded back in. Therefore, processed grain foods such as bread, pasta, rice, breakfast cereal, and baked goods are not good sources of the B5 vitamin.
¨
The B5 vitamin is the most effective when it is combined with other B vitamins especially thiamin or B1, riboflavin or B2, niacin or B3, pyridoxine or B6, and biotin. Along with these other B vitamins, the B5 vitamin is an integral part in a number of processes.
¨
The most important of these is the production of energy from food that is consumed and this is known as the Kreb’s cycle. The B5 vitamin is also required for releasing energy from fats.
¨
Interestingly, the B5 vitamin is also considered to be helpful in reducing stress. This is chiefly due to the fact that during periods of stress, the body produces more of certain hormones such as adrenalin and these require the B5 vitamin.
¨
There are many theories as to the benefits of the B5 vitamin but there is no need for the majority of people to actively seek out foods that are high in B5 as they are likely to be consuming far more than is needed already. There are no adverse effects to consuming too much B5 vitamin.

The b12 vitamin


The b12 vitamin is just one of the essential b vitamins that are needed to maintain a healthy body and mind. Cobalamin is the alternative name for the 12b vitamin.
¨
The body needs the b12 vitamin for a number of different processes including converting the fats, carbohydrates and proteins from all food that is consumed into energy.
¨
One of the most important processes that the b12 is essential for is to create healthy red blood cells. The prevention of heart disease relies on the production of healthy blood cells and therefore the b12 vitamin is vital.
¨
The b12 vitamin is also vital for keeping the immune system functioning at its maximum efficiency. Not only this, but the b12 vitamin also works to form the protective covering of all the nerve cells in the body.
¨
The production of red blood cells is not the only type of cells that the b12 vitamin is essential for. In fact, all of the cells in the body require the b12 vitamin, including white blood cells and nerve cells.
¨
The white blood cells are an important part of the immune system and without the b12 vitamin the effectiveness of the immunity of the body to germs and viruses is heavily reduced. The nerve cells need the b12 vitamin to create the fatty layer that will protect them from damage.
¨
The brain cells are particularly open to disease and damage if there is not enough b12 vitamin present to form this protective layer.
¨
Even though the b12 vitamin is involved in so many essential processes the actual recommended daily amount that a body needs is quite small. The fact is that the majority of people consume much more of the b12 vitamin than  their body actually requires.
¨
The only issue is that the body cannot absorb the b12 vitamin very easily and has to create its own aid to the process. The intrinsic factor that the body produces helps the body to absorb the b12 vitamin that it needs from food but this still amounts to only half of the total b12 vitamin available.
¨
A deficiency in the b12 is extremely rare in most people and is made even less likely because the body can recycle the b12 vitamin that it already has absorbed.
¨
A few groups of people may develop anaemia due to a lack of b12 vitamin in their diet. Young children often have a problem getting enough of the b12 vitamin because they may be extremely fussy eaters and it is important to encourage them to eat as wide a variety of foods as possible.
¨
This is not only the case with the b12 vitamin but is true for all essential vitamins and minerals.

Natural Vitamin Sources

There are a lot of people who do not have enough natural vitamin sources in their diet and therefore suffer from a deficiency of one or more vitamins.

Obviously, it is possible to buy vitamin supplements to help overcome any deficiencies but for the majority of people it should be possible for them to obtain the majority of their recommended daily allowance of vitamins from natural vitamin sources.

The key to gaining the correct amount of vitamins from natural vitamin sources is to eat a healthy and balanced diet.

There are certain diets, such as vegetarian, that provide a limited number of natural vitamin supplements and therefore a supplement may be necessary. Also, the intake required of these natural vitamin sources at certain periods may need to be increased and a supplement may be the best option.

It is important to be aware of each of the different types of vitamins and their best natural vitamin sources so that a person can incorporate as many of these as possible into their regular diet.

Water soluble vitamins cannot be stored in the body and need to be replenished on a daily basis so it is natural vitamin sources for these vitamins that are the most essential to know.

• Natural vitamin B1 sources are brewer’s yeast, whole grains, blackstrap molasses, brown rice, organ meats, egg yolk

• Natural vitamin B2 sources are brewer’s yeast, whole grains, legumes, nuts, organ meats, blackstrap molasses

• Natural vitamin B3 sources are lean meats, poultry & fish, brewer’s yeast, peanuts, milk, rice bran, potatoes

• Natural vitamin B4 sources are egg yolks, organ meats, brewer’s yeast, wheat germ, soybeans, fish, legumes

• Natural vitamin B5 sources are organ meats, egg yolks, legumes, whole grains, wheat germ, salmon, brewer’s yeast

• Natural vitamin B6 sources are meats, whole grains, organ meats brewer’s yeast, blackstrap molasses, wheat germ

• Natural vitamin B7 sources are egg yolks, liver, unpolished rice, brewer’s yeast, sardines, legumes, whole grains

• Natural vitamin B8 sources are who1e grains, citrus fruits, molasses, meat, milk, nuts, vegetables, brewer’s yeast

• Natural vitamin B9 sources are dark-green leafy vegetables, organ meats, root vegetables, oysters, salmon, milk

• Natural vitamin B12 sources are organ meats, fish, pork, eggs, cheese, milk, lamb, bananas, kelp, peanuts

• Natural vitamin B13 sources are root vegetables, liquid whey

• Natural vitamin B15 sources are brewer’s yeast, rare steaks, brown rice, sunflower, pumpkin & sesame seeds

• Natural vitamin B17 sources are whole kernels of apricots, apples, cherries, peaches, plums

• Natural vitamin C sources are citrus, cabbage family, chilli peppers, berries, melons, asparagus, rose hips

Posted in Uncategorized

Leave a Reply