Vitamin B complex

Vitamin B-1 (thiamine) is one of the B vitamins, a group of water-soluble vitamins that participate in many of the chemical reactions in the body. Vitamin B-1 helps the body cells convert carbohydrates into energy. It is also essential for the functioning of the heart, muscles, and nervous system.

A deficiency of Vitamin B1 can cause weakness, fatigue, psychosis, and nerve damage. Thiamine deficiency in the U.S. is most often seen in alcoholics, because heavy drinking limits the ability of the body to absorb this vitamin from foods. Since few alcoholics consume higher than normal amounts of thiamine to make up for the difference, they become deficient and may develop the disease called beriberi. In severe deficiency, brain damage can occur. One type is called Korsakoff syndrome (confusion and loss of short-term memory); the other is Wernicke's disease (eye disturbances, unsteady gait, and confusion). Either or both of these conditions can occur in the same person.

There is no known toxicity associated with thiamine.

Food Sources: Thiamine is found in fortified breads, cereals, pasta, whole grains (especially wheat germ), lean meats (especially pork), fish, dried beans, peas, and soybeans. Dairy products, fruits, and vegetables are not very high in thiamine, but when consumed in large amounts, they become a significant source.

Vitamin B-2 (riboflavin) is a water-soluble vitamin in the B-complex group. Riboflavin (vitamin B-2) works with the other B vitamins. It is important for body growth and red blood cell production and helps in releasing energy from carbohydrates.

Deficiency of Vitamin B2 is not common in the U.S. because this vitamin is plentiful in the food supply. Significant deficiency syndromes are characterized by sore throat, swelling of mucous membranes, mouth and/or lip sores, anemia, and skin disorders.

There is no known toxicity to riboflavin. Because riboflavin is a water-soluble vitamin, excess amounts are easily excreted by the body in the urine.

Food Sources: Lean meats, eggs, legumes, nuts, green leafy vegetables, dairy products, and milk provide riboflavin in the diet. Breads and cereals are often fortified with riboflavin. Because Vitamin B2 is destroyed by exposure to light, foods with riboflavin should not be stored in glass containers that are exposed to light.

Vitamin B3 (Niacin) is a water-soluble vitamin necessary for many aspects of health, growth, and reproduction. It is part of the Vitamin B complex. Niacin assists in the functioning of the digestive system, skin, and nerves. It is also important for the conversion of food to energy.

A deficiency of Vitamin B-3 (Niacin) causes pellagra. The symptoms include inflamed skin, digestive problems, and mental impairment. Large doses of Vitamin B-3 (Niacin) can cause liver damage, peptic ulcers, and skin rashes. Even normal doses can be associated with skin flushing. It can be prescribed as a treatment for elevated total cholesterol and other types of lipid disorders, but it should only be used with medical supervision due to its potential for severe side effects.

Food Sources: Vitamin B-3 is found in dairy products, poultry, fish, lean meats, nuts, and eggs. Legumes and enriched breads and cereals also supply some niacin.

Vitamin B-6 is a water-soluble vitamin and is part of the vitamin B complex. Vitamin B-6 plays a role in the synthesis of antibodies by the immune system. Antibodies are needed to fight many diseases. Vitamin B-6 helps maintain normal nerve function and also acts in the formation of red blood cells. It is also required for the chemical reactions needed to digest proteins. The higher the protein intake, the more the need for vitamin B-6.

Large doses of vitamin B-6 can cause neurological disorders and numbness. Deficiency of this vitamin can cause mouth and tongue sores, irritability, confusion, and depression. (Vitamin B-6 deficiency is not common in the United States.)

Food Sources: Vitamin B-6 is found in beans, nuts, legumes, eggs, meats, fish, whole grains, and fortified breads and cereals.

Vitamin B-9 (Folic acid) is a water-soluble vitamin in the B-complex group. Folic acid works along with vitamin B-12 and vitamin C to help the body digest and utilize proteins and to synthesize new proteins when they are needed. It is necessary for the production of red blood cells and for the synthesis of DNA (which controls heredity and is used to guide the cell in its daily activities). Folic acid also helps with tissue growth and cell function. In addition, it helps to increase appetite when needed and stimulates the formation of digestive acids. Synthetic folic acid supplements may be used in the treatment of disorders associated with folic acid deficiency and may also be part of the recommended treatment for certain menstrual problems and leg ulcers.

Folic acid deficiency may cause poor growth, graying hair, inflammation of the tongue (glossitis), mouth ulcers, peptic ulcer, and diarrhea. It may also lead to certain types of anemias. Toxicity from excessive folic acid intake does not normally occur, as folic acid is water soluble and regularly excreted by the body.

Food Sources: Beans and legumes, Citrus fruits and juices, Wheat bran and other whole grains, Dark green leafy vegetables, Poultry, pork, shellfish, Liver.

Vitamin B-12 is a water-soluble vitamin that is part of the vitamin B complex. Vitamin B-12 is important for metabolism. It helps in the formation of red blood cells and in the maintenance of the central nervous system.

The human body stores several years' worth of vitamin B-12, so nutritional deficiency of this vitamin is extremely rare. However, deficiency can result from being unable to use vitamin B-12. Inability to absorb vitamin B-12 from the intestinal tract can be caused by a disease known as pernicious anemia. Additionally, strict vegetarians or vegans who are not taking in proper amounts of B-12 by way of supplements are also prone to a deficiency state. Low levels of B-12 can cause anemia as well as numbness or tingling in the extremities and other neurologic symptoms such as weakness and loss of balance.

Food Sources: Vitamin B-12 is found in eggs, meat, poultry, shellfish, milk, and milk products.

Pantothenic acid (Vitamin B-5) - water-soluble vitamin, which means that it cannot be stored by the body and must be replenished every day. They help the body break down and use food. Pantothenic acid is essential for the metabolism of food. It is essential in the synthesis of hormones and cholesterol. Cholesterol is needed by the body for the proper functioning of its cells' membranes, particularly in the brain.

There are no known deficiencies of pantothenic acid. Large doses of pantothenic acid do not produce symptoms other than (possibly) diarrhea.

Food Sources: Eggs, Fish, Milk and milk products, Whole-grain cereals, Legumes, Yeast, Broccoli and other vegetables in the cabbage family, White and sweet potatoes, Lean beef.

Folic Acid: The current recommended intake for folic acid is 400 micrograms per day.
Vitamin B6: A healthy diet should include 1.3 to 1.7 milligrams of vitamin B6.
Vitamin B12: The current recommended intake for vitamin B12 is 6 micrograms per day. Barely 100 years ago, a lack of vitamin B12 was the cause of a common and deadly disease called pernicious anemia. Its symptoms include memory loss, disorientation, hallucinations, and tingling in the arms and legs.