B Vitamins – The B Complex Simplified
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B Vitamins are described as a B-complex which is adequate as the they are a complex set of Water-soluble vitamins to understand. Yet very necessary and play vital roles in cell metabolism as well as our overall health. In total 8 B Vitamins make up the entire Complex with B4 & B8 not included chronologically. Surprisingly when conducting research and surveys on the subject of B Vitamins less than 40% surveyed even knew other B Vitamins besides B6 & B12 even existed. So this article will simplify the B Complex for easy understanding.
B1 Thiamine – Known to significantly boost the immune system B1 is often used in treatment of AIDS, digestive problems Thiamine has also been known to help a lot in maintaining a positive mentality.
B2 Riboflavin – An easily absorbed micro-nutrient that has a key role our overall health and well-being. It plays a major role in energy metabolism, vitamin B2 is also needed for the metabolism of fats, carbohydrates and proteins.
B3 Niacin – One of the more popular B vitamins due to the severity of a deficiency. Best known for the “Flush” feeling you get when taking it. Niacin has a very unique function within the body, it can increase the levels of HDL in the blood. A very important bodily function as HDL is known as the “Good Cholesterol” and is needed to perform several other functions within the body. Known as one of the 80 essential human
B5 Pantothenic Acid – Simply put we need it to synthesize and metabolize proteins, carbohydrates, and fats. Often a major ingredient in many of these “Hair,Skin and Nails” supplements you see on the market today. Fortunately trace amounts of B5 can be found in nearly every food we eat. To fight deficiency high amount scan be found in such foods as eggs, yogurt, avocados, meats (red), most notably in whole-grain cereals. B5 important in its own way participates in a wide array of key biological roles. Deficiency is somewhat rare as it is found in literally every food. Yet if a deficiency did occur a nice steady supplementation should cure the deficiency in a short time.
B6 Pyridoxine – Maybe the most known of all B Vitamins and there's good reason. Looking at the amount of crucial functions it performs within the body is amazing. B6 assists in the balancing of sodium and potassium as well as promoting red blood cell production, aids in hormonal changes, closely linked to cardiovascular health. Responsible for converting the precursors 5-HTP into serotonin, melatonin and levodopa (L-DOPA) into dopamine, noradrenaline and adrenaline. all more than vital body functions. A deficiency is just as important an issue as it can cause serous conditions such as Seizures, Nerve Damage, Anemia and skin problems. Supplements do a great job of just that supplementing. Fortunately the best way is naturally through your diet and there are quite a few foods that contain sufficient amounts of B6, foods such as fish, soybeans, avocado, lima beans, chicken, bananas, cauliflower, green peppers, potatoes, spinach, raisins, brewer's yeast, liver, kidney and few more. These however offer a nice adequate dose.
B7 Biotin – Discovered by American Bio-Chemist Dean Burke and oddly also known as Vitamin “H” Biotin is necessary for cell growth and helps a lot in maintaining a healthy “Blood Sugar” level, it also necessary in the production of fatty acids. Maybe its most important function as a B Vitamin would be the metabolism of fats and amino acids.
Biotin is found today in many cosmetics and health products for the hair and skin. Fortunately a deficiency in Biotin is rare since intestinal bacteria produces an excess of the body's daily required needs. Biotin is available in a large variety of food sources unfortunately only a few carry a substantial amount. Food sources such as Swiss Chard (top producer), Carrots, Nuts (Almonds Walnuts), Halibut, Vegetables, Eggs these foods are known to be high in B7 so for a more natural intake change your diet to include more of these foods.
B9 Folate (better known as Folic Acid) – Essential for several body functions unlike other vitamins the human body needs it Folic Acid. The human body needs B9 to synthesize and repair DNA. It also acts as a cofactor in certain biological reactions. It is especially important in aiding rapid cell division and growth such as in infancy and pregnancy. Maybe its most important function to produce healthy Red Blood Cells and also prevent the dreaded disease Anemia. For a B Vitamin of such importance its hardly known.
B12 Cobalamin – The superstar of B Vitamins far beyond important it is involved in metabolism of every single cell in the human body. The water-soluble vitamin also has a major role in normal functioning of both the nervous system and brain. The most complicated of all vitamins Vitamin B12 consists of a class of chemically related compounds(vitamers) all of which have vitamin activity of some sort. The down side of B12 is no joke, a deficiency in B12 seems to be much more serious than the rest causing severe and possible irreversible nerve damage. Deficiency has also been known to cause symptoms of mania and even worse psychosis. So make sure you take your B12 as it is a serious B vitamins the body really needs.