There are eight B vitamins, often referred to as a vitamin B complex. These vitamins are chemically related and work together to provide numerous health benefits. Several of the B vitamins help the body utilize glucose and fat for energy production, while others help repair DNA and manufacture neurotransmitters.
Vitamin B1- Vitamin B1 is also known as thiamin. This powerful B vitamin helps produce energy and synthesize RNA and DNA. Lentils, milk, legumes, whole grains and spinach are great sources of thiamin.
Vitamin B2- Vitamin B2, or riboflavin, is necessary for growth and development. This powerhouse vitamin offers antioxidant support and is found in fortified cereals, milk, eggs and broccoli.
Vitamin B3- Niacin, otherwise known as B3, supports more than 200 chemical reactions in the body. It has been used to promote cardiovascular health. Sources of niacin include peanuts, whole wheat, fish and poultry.
Vitamin B5- Vitamin B5, or pantothenic acid, supports energy product and fatty acid synthesis. Organ meats, whole grains, brown rice and egg yolks are filled with pantothenic acid.
Vitamin B6- Vitamin B6 assists with a variety of bodily functions. Vitamin B6, or pyridoxine, improves hormone levels, is necessary for the nervous system and helps metabolize amino acids. Vitamin B6 is found in bananas, fortified cereals, spinach and meats.
Vitamin B7- Vitamin B7, or biotin, is found in strawberries, cheeses, brewer's yeast and organ meats helps is good for your skin, hair and nails.
Vitamin B9- Vitamin B9, commonly called folic acid, is critical for red blood cell formation, fetal growth and metabolism. Because of the importance of this vitamin folic acid, cereals and juices are fortified with this important vitamin.
Vitamin B12- B12,b or cobalamin, is needed for red blood cell formation, energy production and DNA synthesis. This vitamin is found in animal meats and organs.
The most common vitamin B deficiencies are vitamin B6, vitamin B12 and folic acid. These vitamins are found in dark green vegetables, whole grains and animal proteins. If you suffer from stress or illness, you many need to supplement your diet with a high quality B complex, such as those offered by Biotics Research Supplements.
Allergy and Asthma Reduction
The world-renowned John Hopkins hospital determined patients with low levels of folic acid are at an increased risk of developing respiratory problems, including wheezing, allergies and asthma. If you suffer from allergies or asthma, taking a daily B complex can help improve your symptoms.
Vitamin B12 is often used in junction with diet because of its ability to increase energy and metabolize carbohydrates and fats. Vitamin B12 can help with mild to severe fatigue.
A vitamin B12 deficiency can cause your brain to become foggy. If fact, several studies have shown a strong correlation between a deficiency of vitamin B12 and Alzheimer's disease and dementia. Oxford University found that vitamin B12, vitamin B5 and folic acid help to reduce homocysteine levels in the body, which helps to improve mental sharpness and clarity.
Taking a B complex supplement can help improve your mood. B vitamins help form a variety of neurotransmitters, including serotonin. Additionally, because B vitamins help lower homocysteine levels, they can help reduce anxiety, stress and depression.
Protection against Cardiovascular Disease
Harvard researchers have discovered that high levels of homocysteine increase the risk of cardiovascular disease three fold. High homocysteine levels can cause blood clots and even damage the lining of arteries. Vitamin B6 and folic acid can help protect against cardiovascular disease.
Strong Bones and Teeth
A vitamin deficiency can cause weakening of the bones and teeth, leading to osteoporosis. The body needs vitamin B12 to increase the blood flow to the bones and bone formation.
Vitamins B2, B6 and B12 can improve eyesight and can prevent a number of vision problems, including macular degeneration and glaucoma. Additionally, these vitamins can increase tear production for those suffering with dry eyes.
Everyone knows that good nutrition is essential to health. However, did you know that the proper nutrients could help prevent a plethora of medical conditions, such as osteoporosis, dementia, cardiovascular disease and allergies? B vitamins alleviate stress, relieve PMS symptoms and help with depression.