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Vitamin B

Vitamin B complex usually refers to all water soluble vitamins except for vitamin c. The water soluble vitamins include thiamine, riboflavin, niacin, pantothenic acid, pyridoxine, biotin, folic acid and cobalamins all of which are essential to a healthy lifestyle. Each one has a different purpose for the body and can be obtained through pill or liquid form of supplements.

The B vitamins are responsible for the formation of cells in our body and for our overall health. Much like vitamin A, there are other benefits to taking B vitamins aside from the fact that they help with the formation of cells. Vitamin B complex is good for skin, hair, bones, muscles, moods, restlessness, irritability, insomnia, brain function, and PMS.

Some of the different uses and functions of the different B vitamins are:

Vitamin B1 Thiamine is good for the nervous system, digestion, muscles, and heart. It is also needed to process our daily intake of carbohydrates, fat and protein. The recommended daily amount to be consumed is 1.4 mg. It can be found in a variety of foods such as liver, yeast, rice, whole grains, peanuts, pork, peas, beans, meat, and milk. Signs of a deficiency in thiamine include tingling of the fingers, confusion, unable to balance, loss of appetite, exhaustion, and weakened concentration.

Vitamin B2 Riboflavin is good for growth, skin, nails, hair, lips, tongue, and eyesight. It is also needed in the process of amino acids and fats and to the conversion of carbohydrates into fuel for the body. The recommended amount that should be consumed is 1.6 mg. It can be found in milk and dairy products, meat, whole grains, liver, yeast, cheese, leafy green vegetables, and fish. Signs of a deficiency in riboflavin include irritation of the eyes, irritation of mucus membranes, and irritation of skin and lips. Deficiencies usually occur in alcoholics, people with cataracts and sickle cell anemia.

Vitamin B6 Pyridoxine is good for preventing skin conditions, nerve numbness, and aid in the absorption of proteins and carbohydrates. It is an essential vitamin for processing the amino acids and is the building blocks of all proteins. It also produces hormones, serotonin, melatonin, and dopamine. It is also commonly known to help with mood swings and PMS. The recommended amount to consume on a daily basis is 2 mg. It cane be found in fish, bananas, chicken, pork, whole grains, dried beans, potatoes, turkey, liver, and tuna. Skin inflammation is an indication of a deficiency of vitamin B6.

Vitamin B12 Cobalamin is good for producing red blood cells and the formation of cells. It is needed for normal nerve cell activity, DNA replication, and the production of mood-affecting substances. The recommended amount of daily intake is 1 mg. It can be found in a variety of foods including fish, liver, beef, pork, dairy, meat, and poultry. Signs of a possible deficiency of vitamin B12 include fatigue and abnormalities of nervous tissue function.

Folic Acid is a much needed B vitamin that aids in cell replication and growth. It is good for the production of red blood cells and is essential in the first trimester of pregnancy. It can also help prevent birth defects such as spina bifida, a cleft palate, and a cleft lip. The daily recommended amount is 200 micrograms; pregnant women should take around 400 micrograms. Good sources of folic acid can be found in carrots, yeast, liver, egg yolks, melons, apricots, pumpkin, avocado, legumes, rye, whole grains, and green leafy vegetables. A sign of deficiency can be anemia and a red tongue.