| There are eight B vitamins in vitamin B complex as | | | | cereals. The Recommended Dietary Allowance (RDA) |
| well as several related substances. The eight vitamins | | | | is 1.5 mg. Some believe thiamine helps protect against |
| are thiamine (B1), riboflavin (B2), niacin (B3), | | | | alcoholism and that it is good for depression, stress, |
| pyridoxine (B6), cobalamine (B12), folic acid, | | | | and anxiety. It is also said to improve mental ability |
| pantothenic acid and biotin. The other related | | | | and to help indigestion. |
| substances include choline, inositol and | | | | Most B-complex vitamins work together in synergy |
| para-aminobenzoic acid (PABA). | | | | to provide a number of health benefits for the body. |
| Although each individual vitamin or related substance | | | | In general, they have been shown to enhance the |
| performs a different function in the body, they all | | | | nervous system and immune function, bolster |
| work together to maintain good health and vitality. A | | | | metabolism, promote cell growth and |
| well balanced diet should provide us with all the B | | | | division—including red blood cells which prevent |
| vitamins we require, but because they are water | | | | anemia, and maintain healthy skin and muscle tone. |
| soluble and therefore not retained by the body, we | | | | They also work together to help combat stress, |
| need a daily dietary source. | | | | fatigue, depression, and cardiovascular disease. |
| The majority of multivitamin and mineral supplements | | | | The B-12 vitamin is of note because it is not available |
| contain B-complex vitamins as well as other essential | | | | from plant products, making B-12 deficiency a |
| vitamins and minerals. Since multivitamin/mineral | | | | concern for vegans. Manufacturers of plant-based |
| supplements are more complete than B-complex | | | | foods will sometimes report B-12 content, leading to |
| vitamins by themselves, multivitamin-mineral | | | | confusion about what sources yield B-12. The |
| supplements are usually recommended to prevent | | | | confusion arises because the standard US |
| deficiencies over individual vitamin supplements. | | | | Pharmacopeia (USP) method for measuring the B-12 |
| The Vitamin B Complex is essential for correct RNA | | | | content does not measure the B-12 directly. Instead, |
| and DNA synthesis and cell reproduction. As our Skin, | | | | it measures a bacterial response to the food. |
| Hair and Nails are constantly growing and renewing | | | | Chemical variants of the B-12 vitamin found in plant |
| themselves we need the following B vitamins to | | | | sources are active for bacteria, but cannot be used |
| ensure the good health of these structures - Vitamin | | | | by the human body. This same phenomenon can |
| B1, Vitamin B2, Vitamin B3, Vitamin B5, Vitamin B9, | | | | cause significant over-reporting of B-12 content in |
| Vitamin B12, Biotin and Choline. Deficiencies of any of | | | | other types of foods as well. |
| these B Vitamins can lead to dry, grey skin, | | | | The age of an individual will determine how much |
| dermatitis, wrinkles, acne, rashes, falling hair and | | | | vitamin B complex they will take. There are several |
| weak, splitting nails. | | | | good benefits you can receive by taking vitamin B |
| B1, known as thiamine, serves as a catalyst in | | | | complex. Nervousness and pressure can be lessened |
| carbohydrate metabolism and helps synthesize | | | | if you take vitamin B complex. If you suffer from |
| nerve-regulating substances. Deficiency can cause | | | | tiredness this can be reduced by taking vitamin B |
| heart swelling, leg cramps, and muscular weakness. | | | | complex. In addition, a regular intake of vitamin B |
| Rich food sources high in thiamine include liver, heart, | | | | complex can help individuals recover sooner from |
| and kidney meats, eggs, leafy green vegetables, | | | | sickness. |
| nuts, legumes, berries, wheat germs, and enriched | | | | |