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B Complex Vitamins: What You Need to Know

The B Complex Vitamins are grouped together as a result of their common function, which is to convert carbohydrates into glucose. Within the B Vitamin grouping are the following:

  • B1 – Thiamine
  • B2 – Riboflavin
  • B3 – Niacin
  • B5 – Pantothenic Acid
  • B6 – this grouping encompasses six chemicals that work the same way in the body
  • B7 – Biotin
  • B9 – Folic Acid
  • B12 – another grouping which are collectively referred to as cobalamins

The B Complex Vitamins have a vital effect on the functioning of the body. We take B Complex Vitamins into our body through food but the body is also able to produce them within the intestinal flora.

This means that a healthy digestive system is needed to maintain the proper levels of B Complex Vitamins in the body.

The reason that they are referred to as a complex is that they work synergistically, each requiring the presence of other B Vitamins to do it’s job. If there is an imbalance in any of the B Vitamins, it will impact upon the absorption and metabolising of all the other B Vitamins.

The best way to achieve this is to get your B Vitamins from natural food sources.

Here’s what B Complex Vitamins do for you:

  • Convert nutrients from food into the form needed to produce energy
  • Maintain a healthy immune system
  • Ensure proper balance of the myriad of hormonal processes in your body

What Causes a Deficiency in Vitamin B?

The following factors have been identified as factors that can lead to a deficiency in B Complex Vitamins:

  • Stress
  • Excess sugar in the diet
  • Processed foods
  • Pesticides
  • Toxins
  • Digestive Problems
  • Alcohol
  • Malnutrition

What are the Symptoms of a Deficiency in Vitamin B?

To be diagnosed with a Vitamin B deficiency you need to be exhibiting 5 or more of the following symptoms:

  • Mood swings
  • Depression
  • Soreness of the mouth
  • Problems with swallowing
  • Headaches
  • Insomnia
  • Dizziness
  • Diarrhoea
  • Chest pains
  • Itchy eyes

A chronic Vitamin B deficiency places undue stress upon the adrenal glands, so if you are exhibiting 5 or more of the above symptoms you should consult your physician for a Vitamin B deficiency test.

Best Sources of B Vitamins

The B Complex Vitamins are widely available through our food supply. By eating a healthy, varied diet you will be safely getting the B Vitamins that you need. Great sources of Vitamin B1 (thiamine) are Pork, Dark Green Leafy Vegetables and Nuts such as Almonds and Pecans.

To get your B2 (Riboflavin) consume more Dairy products such as Yogurt and Cheese. B3 (Niacin) and B6 is plentiful in Chicken, Turkey Salmon and canned Tuna.  B9 (Folate) is plentiful in Green, Leafy Vgetables along with most fresh Fruits. You can only get Vitamin B12 Soy products, Fin Fish and Beef.

B Complex Vitamins: Key Facts

  • They convert food into energy
  • They rely on one another to function optimally
  • The best way to get them is naturally through the diet
  • Deficiency is a serious problem which affects food digestions and adrenal function

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