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| B complex | ||||||||||||||||||||||||||||||||||||||||||||||||||||||
| The B-complex vitamins are actually a group of eight vitamins, which include thiamine (B1), riboflavin (B2), niacin (B3), pyridoxine (B6), folic acid (B9), cyanocobalamin (B12), pantothenic acid and biotin. The B vitamin thiamine is essential for the metabolism of carbohydrates into the simple sugar glucose. The chemical process involves the combination of thiamine with pyruvic acid to form a coenzyme, a substance that, when combined with other substances, forms an enzyme. Enzymes are those all-important proteins that speed up chemical reactions in the body. Thiamine is also important for the proper functioning of the nervous system. In this instance, thiamine acts as a coenzyme in the production of the neurotransmitter (chemical messenger between nerve fibers) acetylcholine. Riboflavin is important in the breakdown of carbohydrates, fats and proteins, and, like thiamine, it acts as a coenzyme in the process. It is also significant in the maintenance of the skin and mucous membranes, the cornea of the eye and for nerve sheaths. Riboflavin also acts as a coenzyme for oxidation-reduction reactions throughout the body. Oxidation reduction reactions involve the addition of either oxygen or hydrogen to a substance.One important consequence of this process is when it acts to inhibit chemical reactions with oxygen or highly reactive free radicals. These oxidation reactions can cause damage to our cells. (See How Cells Work.) Niacin, also known as nicotinic acid and nicotinamide, is needed for the metabolism of food, the maintenance of healthy skin, nerves and the gastrointestinal tract. Niacin is also used in those all-important oxidation reduction reactions. Pyridoxine, also known as pyridoxal phosphate and pyridoxamine, is needed (like some of the other B vitamins) for the breakdown of carbohydrates, proteins and fats (see How Fat Works.) Pyridoxine is also used in the production of red blood cells (see How Blood Works), as well as in the biochemical reactions involved in the metabolism of amino acids (the building blocks of protein). Due to the abundance of pyridoxine in many foods, a deficiency is rare except in alcoholics, where it is often present. Vitamin B12 is necessary for processing carbohydrates, proteins and fats and to help make all of the blood cells in our bodies. Vitamin B12 is also required for maintenance of our nerve sheaths. Vitamin B12 acts as a coenzyme in the synthesis and repair of DNA. Vitamin B12 cannot be absorbed or used by the body until it is combined with a mucoprotein made in the stomach and called intrinsic factor. Once the B12 becomes bound to the intrinsic factor, it is able to pass into the small intestine to be absorbed and used by the body. Folic acid, also known as folacin and pteroylglutamic acid, is one of the B-complex vitamins that interacts with vitamin B12 for the synthesis of DNA, which is important for all cells in the body. Folic acid, in combination with vitamin B12 and vitamin C (see also How Vitamin C Works), is necessary for the breakdown of proteins and the formation of hemoglobin, a compound in red blood cells that transports oxygen and carbon dioxide. Folic acid is also essential to virtually all biochemical reactions that use a one-carbon transfer and is produced by bacteria in the stomach and intestines. Pantothenic acid is used in the breakdown of carbohydrates, lipids and some amino acids. It is also used for the synthesis of coenzyme A for biochemical reactions in the body. Biotin functions as a coenzyme in carboxylation reactions (-COOH), which are also useful in many of the body's functions. (Pantothenic acid, biotin and folic acid are often used in tandem by the body.) Bacteria in our intestines produce both pantothenic acid and biotin. These vitamins are essential for: The breakdown of carbohydrates into glucose (this provides energy for the body); the breakdown of fats and proteins (which aids the normal functioning of the nervous system); muscle tone in the stomach and intestinal tract; skin; hair; eyes; mouth; liver. The B-complex vitamins are found in brewer's yeast, liver, whole-grain cereals, rice, nuts, milk, eggs, meats, fish, fruits, leafy green vegetables and many other foods. Thiamine is found in whole-grain cereals, bread, red meat, egg yolks, green leafy vegetables, legumes, sweet corn, brown rice, berries, yeast, the germ and husks of grains and nuts. Mega-doses (very high doses) of thiamine have not been associated with adverse health effects, and excess of the water-soluble vitamin is excreted. Riboflavin is found in whole-grain products, milk, meat, eggs, cheese and peas. As a water-soluble vitamin, any excess is excreted, although small amounts are stored in the liver and kidney. Niacin is found in protein-rich food such as meats, fish, brewer's yeast, milk, eggs, legumes, potatoes and peanuts. Pyridoxine is found in many foods, including liver, organ meats, brown rice, fish, butter, wheat germ, whole grain cereals, soybeans and many others. Vitamin B12 is not found in any plant food sources and is produced almost solely by bacteria, such as streptomyces griseus. Rich sources of B12 include liver, meat, egg yolk, poultry and milk. Folic acid is found in yeast, liver, green vegetables, whole grain cereals and many other foods.  The pantothenic acid vitamin is found in abundance in meats, legumes and whole-grain cereals. Biotin is found in beef liver, egg yolk, brewer's yeast, peanuts, cauliflower and mushrooms. Other source of B-complex vitamins is now available - Vitaminspray B12! Using the spray you can avoid the alimentary canal and the injection, B-complex vitamins are absorbed into the blood straight through the mouth mucous membrane. When using the Vitaminspray B12 you will feel its effect almost immediately as it increases the physical and mental power. The spray can also help the vegetarians protect from such a deficiency. It contains vitamin B12 , vitamin B complex .
*I=infant; C=child; A=adult. Please note that vitamin ranges account for differences in age and gender. (Some of the vitamins should be increased during pregnancy and for lactating mothers |
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