Vitamin B Complex
What is it?
Vitamin B is a complex of eight water soluble vitamins including thiamin, riboflavin, niacin, vitamin B6, pantothenic acid, folic acid, biotin and vitamin B12. These vitamins act together in the body and if they are taken as supplements, they should be consumed in the proper ratios. Choline, inositol and PABA are part of the B complex in food but are regarded as factors rather than vitamins. As the B vitamins are water soluble, excesses are excreted in the urine rather than stored, and a daily intake is necessary to maintain health.
What it does in the body
B vitamins are necessary for the metabolism of carbohydrates, fats and proteins essential for growth. They are involved in maintaining the health of the hair, skin, nerves, blood cells, immune system, hormone-producing glands and digestive system.
Deficiencies
B vitamin deficiencies cause a variety of disorders ranging from the severe deficiency diseases, beriberi and pellagra, to dermatitis and anemia. Marginal deficiencies of B vitamins may be relatively common in some population groups, such as elderly people, and may result in reduced mental functioning. B vitamin deficiencies are often found in psychiatric patients and may contribute to depression and other symptoms. Prolonged ingestion of large doses of one B vitamin can result in depletion of the others.
Sources
B vitamins are present in liver, kidney, whole grains, all seeds, nuts, dairy products, eggs, bran, wheatgerm, brewer’s yeast, lentils, beans, peas, soybeans and leafy green vegetables.
Therapeutic uses of supplements
B complex supplements may be useful for anyone who is ill or under stress. Those who smoke, drink alcohol or use recreational drugs may also benefit.