Vitamin B: So Many Benefits

[FUZO]

TweetThe term "Vitamin B" once thought to be a single vitamin, is now currently known to consist of several distinct compounds, each with a specific function in the human body. In total, there are 8 major forms of "Vitamin B Complex". In this article, I will discuss how each works in the body, what symptoms may manifest in someone deficient of this vitamin, and what the proper dosage is. The compounds that I will discuss include:

• Vitamin B1: Thiamine

• Vitamin B2: Riboflavin

• Vitamin B3: Niacin

• Vitamin B5: Pantothenic Acid

• Vitamin B6: Pyridoxine

• Vitamin B7: Biotin

• Vitamin B9: Folic Acid

• Vitamin B12: Cobalamin

Vitamin B Supplements can be found at A1Supplements.com. Read on to understand the benefits of vitamin B.


Vitamin B1 (Thiamine): Vitamin B1 is a vital compound, required in the metabolic processes of every cell in the human body. It can be found in pork, activated yeast, and other foods. Without it, our bodies cannot break down amino acids or carbohydrates. Since it is used as an enzyme precursor in every type of cell in the human body, a deficiency of thiamine would cause an across-the-board tissue and organ failure. If deficiency is too severe, the sufferer may develop beriberi, in which the nervous system becomes pretty much like a stalled car. The inflicted will exhibit extreme lethargy, as well as failures of most major body systems. To avoid this, proper dosage is estimated at around 1.4mg/day for most adults.


Vitamin B2 (Riboflavin): This substance is vital in the metabolism of fats, carbohydrates, and proteins. In other words: this is one busy vitamin. It can be found in several foods, ranging from leafy greens to cheese. Since it is excreted from the body via urine, it can deplete itself from our systems at a faster rate than we take it in. Symptoms of deficiency include cracked, dry mouth and lips, scaly skin, and a sore, red throat. To avoid such unpleasant symptoms, one should take around 1.5-2.0 mg a day.


Vitamin B3 (Niacin): Niacin is another workhorse of a vitamin. As a necessary component in the production of NAD-type compounds in the metabolic centers of our cells, it fuels the metabolic processes that produce energy for our day-to-day functions. It’s also necessary for DNA repair and steroid hormone production. Recommended intake is 1000-2000 mg per day. It is commonly found in nearly every grain, although corn seems to contain much less niacin than the other grains. If someone is deficient in niacin, they may start to exhibit signs of a disease known as Pellagra. No, it's not an allergy medication, its actually a pretty horrible disease which has a broad range of symptoms, including sensitivity to sunlight, skin lesions, aggression, insomnia, even diarrhea. In other words, imagine a leprous vampire with a bad case of the runs... If that doesn't make you want eat more grains, then I don't know what will.


Vitamin B5 (Pantothenic Acid): Pantothenic acid, essential to life as we know it, is responsible for the breakdown of carbohydrates, proteins, and fats, much like Riboflavin. It is also the primary pathway for carbon to enter our cells. It can be found in many foods, including grains, eggs, yeast, and meats. A good target for daily intake is 5mg. Since it is so common in so many foods, deficiency is pretty rare. Symptoms of B5 deficiency include fatigue, lethargy, and muscle cramps.


Vitamin B6 (Pyridoxine): Pyridoxine is necessary for red blood cell production. It also balances levels of metals and hormones in the human body. Like many of the other B vitamins, it also aids in the metabolism of lipids and amino acids. It may be found in certain meats, dairy products, and starfruit. Dosage may be between 1.3-1.7mg a day. Levels above 50mg may prove toxic for some individuals. Symptoms of deficiency include severe dermatitis, overall neurological degeneration, and conjunctivitis.


Vitamin B7 (Biotin): This substance is responsible for fatty acid breakdown and glucose production. It is also necessary for healthy hair, and since it is responsible for insulin production, is a common supplement for diabetes sufferers. It is found in everything from tomatoes, to carrots, to milk. The typical U.S. diet generally supplies the daily requirement for Biotin, which is estimated at between 20-30 micrograms a day. Although deficiency is rare, it usually is typified by loss of appetite and dermatitis.


Vitamin B9 (Folic Acid): This compound is vital to several human functions, including red blood cell maintenance, DNA repair/production, and cell division. It is commonly found in several foods, including beans, peas, lettuce, fruits, and fortified cereals. Since it is necessary for cellular division, it is recommended for women who are pregnant or are trying to get pregnant to intake 500 micrograms a day. Folic acid may be one of the ultimate preventative health supplements, as it has been shown to reduce the chances of stroke, heart disease, liver problems, even macular degeneration.


Vitamin B12 (Cobalamins): This group of compounds is necessary for keeping you nervous system functioning properly. It also plays a metabolic role in all of the cells of the human body, and is vital for the synthesis and regulation of DNA and Fatty Acids. B12 can be found in nearly all meats, milk, and eggs. Since it is so vital to the central and peripheral nervous systems, a deficiency of B12 may cause permanent damage to these systems. A lack of B12 can also lead to anemia, and various gastrointestinal issues. The daily supplementation level needed to avoid these symptoms is around 6 micrograms.


So, here we are with a boatload of vitamins, all with different roles and suggested daily intake requirements. I suggest you save yourself the trouble of trying to remember all of the intricacies of taking the individual B vitamins and invest in a B-complex supplement

[deepsouth]

Tweetexcellent post- I love B-Vitamens