Vitamin B complex is comprised of several vitamins, which include B1, B2, B3, B5, B6, folic acid, B12, para-aminobenzoic acid (PABA), choline, inositol and biotin. These are water-soluble vitamins that are used to aid body functions such as digestion, energy production, and cell membrane structure. Whole grains and brewer's yeast are regarded as good sources of vitamin B complex. The majority of B vitamins are depleted by physical and mental stress, which may increase body requirements.
Significance
B vitamins benefit various body functions and are needed for cardiovascular health, nervous system support, and proper protein and carbohydrate digestion, to name a few functions. Without an adequate amount of B vitamins, metabolism and nutrient absorption will be compromised. Similarly, B vitamins are important nutrients for coping with stress, and optimum daily requirements are often higher in individuals who smoke, eat a high sugar diet and consume a lot of stimulants.
Features
B vitamins work potently together, and vitamins B1, B2 and B6 should be equally balanced to work effectively. Toxicity of B vitamins is generally rare as these nutrients are water-soluble. Caution is advised, however, regarding the use of niacin and vitamin B6 for therapeutic purposes. According to Dr. Earl Mindell, author of the book "Earl Mindell's New Vitamin Bible," niacin, or vitamin B3, is essentially nontoxic. However, large amounts of niacin may disturb the body's ability to dispose of sugar and can potentially promote liver abnormalities. Similarly, vitamin B6 at doses of 2 to 10 grams can cause neurological disorders.
Benefits
Other B vitamins that are less commonly known include vitamins B13, B15 and B17. According to Mindell, vitamin B13 aids in the metabolism of folic acid and B12. Potential uses may include treatment of multiple sclerosis and prevention of premature aging and liver problems. B15, or dimethylglycine, is an antioxidant that works a lot like vitamin E. Vitamin B17, according to Mindell, shows a promising role in cancer prevention and control. It is made from apricot pits.
Deficiencies
B vitamins are not stored in the body, and deficiency can result in the case of malnutrition or chronic exposure to factors that negatively interact with these nutrients. According to Mindell, as with all stress conditions, B-complex intake should be increased if disease, anxiety, trauma and post-surgery conditions are present. Deficiency symptoms vary, but often include fatigue, weakness, nerve dysfunction, irritability, anemia and depression. Certain diseases can occur due to B vitamin deficiencies. These include beriberi, caused by a deficiency of B1, and pellagra, which results from a deficiency of niacin.
Expert Insight
Generally, whole grains, poultry and dairy provide good amounts of B vitamins. Vitamin B12, however, is obtained primarily from animal food sources, such as liver, beef, pork, eggs, fish and dairy. Although sufficient amounts of B12 can be obtained through fortified cereals and soy beverages, the full absorption and utilization of synthetic nutrients remains questionable. According to Dr. Andrew Weil, a renowned author and physician in the field of integrative medicine, strict vegetarians who exclude eggs and dairy products from the diet are advised to supplement their diet with vitamin B12.
Considerations
According to Mindell, a diet that high in folic acid and low in vitamin B1 often hides a vitamin B12 deficiency. B12, as noted earlier, primarily comes from animal sources. This is often the case with vegetarian diets, in which the best natural sources of folic acid come from vegetarian foods.
References
- "Earl Mindell's New Vitamin Bible"; Dr. Earl Mindell; 2004
- "Healing Foods"; Michael Murray et al; 2005
- "Sounds True Audio Learning Course"; Dr. Andrew Weil; 2002
- "The New Optimum Nutrition Bible"; Patrick Holford; 2004
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