B complex vitamins are important for the proper synthesis of RNA and DNA. This group of water-soluble vitamins works best when supplemented and consumed together, and they must be replenished on a daily basis. There are eight B vitamins, and each one is important for healthy living.
Types
Vitamin B1, or thiamine, lowers LDL cholesterol and normalizes metabolism. Vitamin B2, also called riboflavin, promotes healthy skin and promotes healthy mucous membranes for a functional digestive tract. Vitamin B3, known as niacin, encourages healthy sleep patterns and improves focus and concentration. Vitamin B5, or pantothenic acid, is important in regulating the adrenal glands' secretion of hormones such as cortisone. Vitamin B6, or pyridoxine, produces red blood cells. Biotin, often called vitamin B7 or vitamin H, is critical for the metabolism of carbohydrates and fats. Vitamin B9, commonly known as folate or folic acid, helps the body break down and utilize proteins. Finally, vitamin B-12 is necessary for regulating the nervous system and producing red blood cells, nervous tissues and proteins.
Expert Insight
In the article, "How folic acid, B6 and B12 help the heart" by dietitian Raymond Lombardi, he says a deficiency in any of these three B vitamins contributes to heart disease just as much as smoking, stress, and high cholesterol. He goes on to say that clogged arteries and high cholesterol are not the causes of heart disease, but rather the symptoms of heart disease caused by lifestyle and vitamin deficiency.
Sources
Food is the best way to obtain all of the B vitamins, which are found in nonprocessed whole foods, and because food is never overly potent in B vitamins, there is no way to get too much. Common B vitamin sources include dairy products such as milk, low-fat yogurt and cheeses. Meat products such as pork and beef also contain adequate amounts of B vitamins, especially in the liver. Non-animal sources of B vitamins include bananas and potatoes. However, vitamin B-12 is primarily found in animal products, and vegetarians and vegans should be aware of this fact and supplement accordingly.
Deficiency
Deficiencies in B vitamins vary widely. Stress, including both physical and mental, is a common symptom of deficiency. Depression, anxiety, lack of concentration and lack of focus can occur with insufficient intake of this vitamin group. Physical symptoms include skin problems such as dandruff, premature wrinkles, scaly lips, redness and irritation. Smokers, alcoholics and the elderly are at the highest risk of deficiency in B vitamins.
Misconceptions
It is a common misconception that a vitamin B complex supplement is enough for the body. Vitamin B supplements also need food and other nutrients to be appropriately absorbed by the body, says Vic Shayne of ChetDay.com. Real nutrition is absent in a vitamin B complex pill. It must be used to supplement nutrition, not to replace it.
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