The list of B vitamins is long. Water soluble, B vitamins do not stay in the body for more than a few hours, 3 or 4 at most. What ever the body can not use in that time is excreted, time release vitamins allows the body at least 12 hours gradual release.
Although the B vitamins can be taken individually, I will list their property's a little further on in this post, I firmly believe they should be taken, as nature intended, together, as a B Complex.
B vitamins are synergistic, working together, supporting each other. In order to take each one individually and in the correct strengths would not only require taking a large handful of tablets each day, very impractical, but also a degree in nutrition. The balance of these vital nutrients is a fine one.
If you already take a multivitamin, be it branded or a supermarket brand, it is likely that is low dose. There is nothing wrong with that.
An indicator of a low dose multi is the mg strength of vitamin B6, often listed as no more than 2mg. Medium strength is 50mg, high strength 100mg.
Although the B vitamins can be taken individually, I will list their property's a little further on in this post, I firmly believe they should be taken, as nature intended, together, as a B Complex.
B vitamins are synergistic, working together, supporting each other. In order to take each one individually and in the correct strengths would not only require taking a large handful of tablets each day, very impractical, but also a degree in nutrition. The balance of these vital nutrients is a fine one.
If you already take a multivitamin, be it branded or a supermarket brand, it is likely that is low dose. There is nothing wrong with that.
An indicator of a low dose multi is the mg strength of vitamin B6, often listed as no more than 2mg. Medium strength is 50mg, high strength 100mg.
Under no circumstances should you double your intake of a multivitamin no matter how low dose. To do so could put you at risk of vitamin A toxicity.
You may, however, safely add to your vitamin routine a B50 Complex, additional vitamin C as well as vitamin E and some minerals (these I will mention further in later posts).
Vitamin B1 (Thiamine)
B1 is sometimes called the 'morale vitamin' due to it's beneficial effect on both mental attitude and the nervous system in general. It also has a mild diuretic effect.
Vitamin B1 aids digestion, especially carbohydrates. Helps to keep the muscles and heart functioning normally. Aids air and seasickness. Helps to alleviate muscle and nerve pain. Promotes growth.
B1 can also help to prevent insect bites.
Always take a medically prescribed preventative if traveling to countries where the risks of contracting malaria are high .
Vitamin B2 (Riboflavin)
The need for B2 is increased at times of stress.
Aids growth and reproduction. Promotes healthy hair, skin & nails. Helps to alleviate eye fatigue and benefits vision. Helps to eliminate soreness of mouth, lips & tongue. Aids in the metabolism of fats, proteins & carbohydrates.
B2 is a major support member for other nutrients, particularly vitamin B6 and the amino acid antioxidant, glutathione.
Vitamin B3 (Niacin)
The body uses B3 in the synthesis of the hormone's, progesterone, oestrogen & testosterone as well as cortisone, thyroxine & insulin. It aids in the health of the nervous system and brain function.
Promotes a healthy digestive system and healthier-looking skin. Aids in the proper utilisation of food and thereby increases energy.
Niacin can help reduce the frequency and severity of migraine headaches. Aid circulation and help reduce blood pressure.
B3's major forte is its ability to aid in the reduction of cholesterol.
Vitamin B5 (Pantothenic Acid)
B5 is another big player in aiding cholesterol reduction, always of course in concert with the other B vitamins. It aids in cell building, normal growth and the development of the central nervous system. B5 also plays a vital role in the proper functioning of the adrenal glands and is one of the essentials for the conversion of fat and sugar to energy.
Necessary for the synthesis of antibodies and utilisation of PABA and choline. B5 aids wound healing, the effects of post operative shock and reduces the toxic effects of many antibiotics.
If you frequently suffer from tingling in your hands and feet, this is one of the B vitamins that may help. However, if this symptom persists, always seek medical advise, if only to be on the safe side.
Vitamin B6 (Pyridoxine)
B6 is essential for the production of antibodies and red blood cells as well as the proper absorption of B12, as well as a necessary component for the production of hydrochloric acid and magnesium.
Promotes the synthesis of anti-aging nucleic acids. Aids in the reduction of muscle spasms, leg cramps, hand numbness & some forms of neuritis.
B6 is necessary for the proper assimilation of protein and fat and is also needed for the conversion of the amino acid tryptophan to niacin. Skin disorders, such as acne and dermatitis can also benefit from the use of B6
Women have a particular need for B6 because of it's integral role in hormone balance and can offer relief from premenstrual tension, as a natural diuretic it can also help with premenstrual bloating.
This vitamins ability to alleviate nausea has been reported to extend to morning sickness. Pregnant women should only ever take a multi-vitamin formular particular to their condition, such as Pregnacare or a similar prenatal vitamin supplement. Always consult your doctor or midwife.
Vitamin B12 (Cobalamin)
This is the only vitamin that contains essential mineral elements. Because it is not assimilated very well through the stomach, it needs to be combined with calcium for optimum absorption.
Diets low in B1 yet high in folic acid, as in, but not exclusive to, vegetarian diets often hides a deficiency of B12. A properly functioning thyroid gland aids absorption.
B12 promotes the formation of red blood cells. Maintains a healthy nervous system.
Aids in the utilisation of carbohydrates, fats & proteins.
Improves energy, concentration, memory & balance.
It is also one of the vitamins responsible for growth and increased appetite in children.
Folic Acid (Folacin)
Nearly every women knows the importance of taking folic acid when pregnant to prevent birth defects. Many women take just the 400mcg suggested by their doctor for the first three months. While this advice has obviously proved successful I would suggest that it would be beneficial, to both Mum & Baby, to take a prenatal multi-vit from the beginning to end of their pregnancy. Always consult your doctor or midwife, if only for your own peace of mind.
Folic Acid is essential for the division of cells and for the utilisation of sugar and amino acids.
It improves lactation and the appearance of the skin.
Helps to ward off anamia, improves the appetitie and is an analgesic for pain.
Folic may also delay the greying of hair when combined with pantothenic acid (B5) and PABA.
Biotin ( Coenzyme R or vitamin H )
A minor but most definitly a team player. Biotin can be synthesised by intestinal bacteria, unfortunately the over use of antibiotics, alcohol and the increasingly common problem of yeast infections has lowered the optimum amounts of intestinal flora. This lack can be redressed with the addition to the diet of live or bio yogurts and or the additional supplementation of acidophilus.
Biotin works with vitamins B2, B6, B3 and vitamin A to maintain healthy skin, it also works alongside folic acid in delaying hair turning grey.
It may also be useful in the treatment of baldness.
Biotin can help to alleviate eczema and dermatitis. Also helps to ease muscle pain. It is also essential for matabolism of fat and protein.
PABA ( Para-aminobenzoic Acid )
One of the newer members of the B complex group and another of those that can be synthesised within the body, it is important for the utilisation of protein and helps form folic acid and aids in the assimilation and effectiveness of pantothenic acid (B5).
PABA helps to keep skin healthy and smooth and may delay the onset of wrinkles.
PABA is often found in sun creams and aftersun lotions as when applied topically it can help protect against sunburn and reduce the pain of burns. Do not be temped to apply to fire, chemical or scalding burns, always seek immediate medical attention.
Choline And Inositol.
The final two notable members of the B complex family are both lipotropic (fat emulsifiers) and work closely, hand in hand, to utilise fats and cholesterol.
Dispite all you may have heard or read about cholesterol, it is not the enemy, without it we would die, it feeds and energises every cell in the body. That said, the body does need the proper tools to untilise it correctly and prevent it from doing damage.
Both of these B members are among the few substances able to penitrate the blood-brain barrier, that protects the brain from variations in daily diet. Their function within the brain cells is to produce a chemical that aids memory.
Choline helps to emulsify cholesterol and thereby prevent it settling in the gallbladder or on the artery walls. Aids the liver in eliminating drugs and poisons and generally has a soothing effect on the system.
Inositol helps to lower cholesterol levels, promotes healthy hair and prevents fallout. Helps prevent eczema. Aids the body in the correct distribution of body fat.
In combination choline & inositol form lecithin.
B2 is a major support member for other nutrients, particularly vitamin B6 and the amino acid antioxidant, glutathione.
Vitamin B3 (Niacin)
The body uses B3 in the synthesis of the hormone's, progesterone, oestrogen & testosterone as well as cortisone, thyroxine & insulin. It aids in the health of the nervous system and brain function.
Promotes a healthy digestive system and healthier-looking skin. Aids in the proper utilisation of food and thereby increases energy.
Niacin can help reduce the frequency and severity of migraine headaches. Aid circulation and help reduce blood pressure.
B3's major forte is its ability to aid in the reduction of cholesterol.
Vitamin B5 (Pantothenic Acid)
B5 is another big player in aiding cholesterol reduction, always of course in concert with the other B vitamins. It aids in cell building, normal growth and the development of the central nervous system. B5 also plays a vital role in the proper functioning of the adrenal glands and is one of the essentials for the conversion of fat and sugar to energy.
Necessary for the synthesis of antibodies and utilisation of PABA and choline. B5 aids wound healing, the effects of post operative shock and reduces the toxic effects of many antibiotics.
If you frequently suffer from tingling in your hands and feet, this is one of the B vitamins that may help. However, if this symptom persists, always seek medical advise, if only to be on the safe side.
B6 is essential for the production of antibodies and red blood cells as well as the proper absorption of B12, as well as a necessary component for the production of hydrochloric acid and magnesium.
Promotes the synthesis of anti-aging nucleic acids. Aids in the reduction of muscle spasms, leg cramps, hand numbness & some forms of neuritis.
B6 is necessary for the proper assimilation of protein and fat and is also needed for the conversion of the amino acid tryptophan to niacin. Skin disorders, such as acne and dermatitis can also benefit from the use of B6
Women have a particular need for B6 because of it's integral role in hormone balance and can offer relief from premenstrual tension, as a natural diuretic it can also help with premenstrual bloating.
This vitamins ability to alleviate nausea has been reported to extend to morning sickness. Pregnant women should only ever take a multi-vitamin formular particular to their condition, such as Pregnacare or a similar prenatal vitamin supplement. Always consult your doctor or midwife.
Vitamin B12 (Cobalamin)
This is the only vitamin that contains essential mineral elements. Because it is not assimilated very well through the stomach, it needs to be combined with calcium for optimum absorption.
Diets low in B1 yet high in folic acid, as in, but not exclusive to, vegetarian diets often hides a deficiency of B12. A properly functioning thyroid gland aids absorption.
B12 promotes the formation of red blood cells. Maintains a healthy nervous system.
Aids in the utilisation of carbohydrates, fats & proteins.
Improves energy, concentration, memory & balance.
It is also one of the vitamins responsible for growth and increased appetite in children.
Folic Acid (Folacin)
Nearly every women knows the importance of taking folic acid when pregnant to prevent birth defects. Many women take just the 400mcg suggested by their doctor for the first three months. While this advice has obviously proved successful I would suggest that it would be beneficial, to both Mum & Baby, to take a prenatal multi-vit from the beginning to end of their pregnancy. Always consult your doctor or midwife, if only for your own peace of mind.
Folic Acid is essential for the division of cells and for the utilisation of sugar and amino acids.
It improves lactation and the appearance of the skin.
Helps to ward off anamia, improves the appetitie and is an analgesic for pain.
Folic may also delay the greying of hair when combined with pantothenic acid (B5) and PABA.
Biotin ( Coenzyme R or vitamin H )
A minor but most definitly a team player. Biotin can be synthesised by intestinal bacteria, unfortunately the over use of antibiotics, alcohol and the increasingly common problem of yeast infections has lowered the optimum amounts of intestinal flora. This lack can be redressed with the addition to the diet of live or bio yogurts and or the additional supplementation of acidophilus.
Biotin works with vitamins B2, B6, B3 and vitamin A to maintain healthy skin, it also works alongside folic acid in delaying hair turning grey.
It may also be useful in the treatment of baldness.
Biotin can help to alleviate eczema and dermatitis. Also helps to ease muscle pain. It is also essential for matabolism of fat and protein.
PABA ( Para-aminobenzoic Acid )
One of the newer members of the B complex group and another of those that can be synthesised within the body, it is important for the utilisation of protein and helps form folic acid and aids in the assimilation and effectiveness of pantothenic acid (B5).
PABA helps to keep skin healthy and smooth and may delay the onset of wrinkles.
PABA is often found in sun creams and aftersun lotions as when applied topically it can help protect against sunburn and reduce the pain of burns. Do not be temped to apply to fire, chemical or scalding burns, always seek immediate medical attention.
Choline And Inositol.
The final two notable members of the B complex family are both lipotropic (fat emulsifiers) and work closely, hand in hand, to utilise fats and cholesterol.
Dispite all you may have heard or read about cholesterol, it is not the enemy, without it we would die, it feeds and energises every cell in the body. That said, the body does need the proper tools to untilise it correctly and prevent it from doing damage.
Both of these B members are among the few substances able to penitrate the blood-brain barrier, that protects the brain from variations in daily diet. Their function within the brain cells is to produce a chemical that aids memory.
Choline helps to emulsify cholesterol and thereby prevent it settling in the gallbladder or on the artery walls. Aids the liver in eliminating drugs and poisons and generally has a soothing effect on the system.
Inositol helps to lower cholesterol levels, promotes healthy hair and prevents fallout. Helps prevent eczema. Aids the body in the correct distribution of body fat.
In combination choline & inositol form lecithin.
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