The Many B Vitamins And Their Uses

The B Vitamins were initially understood just to be all 1 vitamin and were not split off into the separate and distinct classes of B vitamins that we see now. However, they each have their own traits and benefits. All of the B Vitamins are water soluble and so they need to be replenished frequently as any excess is excreted in our urine. The B Vitamins are:

B1 – thiamine
Deficiency of vitamin B1 can cause Beriberi, which is a disease of the cardiovascular and nervous system. B1 is found is whole grains and in particular in a whole food diet. Some other foods are also rich in vitamin B1 include marmite and other yeast products as well as mushrooms, tuna and tomatoes.

B2 – riboflavin
B12 is also known as additive E101. It is essential in helping in human metabolism and is also good for the skin, hair and eyes. Vitamin B2 is the one vitamin that imparts a strong yellow colour to urine so you will know when you are taking it! Hence it is sometimes used in food colouring to give a yellow/orange colour. Once again yeast extract (marmite) is a rich source of B2 as are liver and kidney. Vitamin B2 deficiency can cause the lips to crack.

B3 – niacin
Vitamin B3 is a more complex vitamin and it is used to lower cholesterol and treat those with a high cholesterol level. It is also used by our bodies to turn carbohydrates into energy.

B5 – pantothenic acid
One of the not so well known B vitamins, but still a fundamental vitamin for mammals to help synthesize carbohydrates and fats. Vitamin B5 is found in small quantities in most foods and as such deficiencies are very unusual and have not really been studied.

B6 – pyridoxine
Vitamin B6 is a widely researched and key vitamin for the body. It not only helps in the metabolism of protein but also enhances the immune system and can help to increase energy and increase red blood cell count. However, even though it has many benefits, if taken in excessive amounts it can harm the nervous system. A vitamin B6 supplement is not needed as we should get as much as we need in our diet. However, it often forms part of a complex multi-vitamin.

B7 – biotin
Vitamin B7 is regularly used in products for helping promote better hair and skin and is also significant for some metabolic functions of the body. In many countries there is no recommended daily intake of B7 as it is generated by intestinal bacteria.

B9 – folic acid
Folic Acid has for over ten years been recommended for women to take both during and prior to pregnancy. It has been shown to lessen the occurrence of neural tube defects in the foetus by 50-70%. It is also a useful vitamin for men to take if they are trying to conceive, as it helps produce increased quality sperm. The recommended daily allowance of folic acid is 400 micrograms for women of child bearing age.

B12 – cobalamins
Vitamin B12 is significant for the body to take care of the nervous system and to produce red blood cells. Although vitamin B12 is a water soluble vitamin like the other B vitamins, the body can actually store it for up to a year so a deficiency is improbable. Vitamin B12 is found in many animal food products (meat, eggs, poultry etc).

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