5 Things You Need to Know About B Vitamins

1. B Vitamins AKA Vitamin B

Upon the discovery of vitamins toward the end of the 19th century, Vitamin B was just one vitamin. Now we know that Vitamin B was more than meets the eye. It's actually several different mineral compounds, including thiamine (B1), riboflavin (B2), niacin (B3) and folic acid (B9). Each of these Vitamin B compounds work together to keep all the major systems of the body functioning properly.

2. Building Blocks of the Body

B vitamins play a huge role in a healthy body. They help support and increase metabolism, keep skin glowing and keep muscles strong. B vitamins enhance the immune system as well as the nervous system. They also promote cell growth, like red cells, which prevent anemia. B vitamins reduce signs of depression and stress and even play a role in reducing heart disease. B9 (folic acid) prevents birth defects in developing fetuses.

3. B Vitamins are Everywhere

B vitamins are in the four major food groups, making it easy to get your daily recommendation. Here is just a sampling of where to find B vitamins: eggs, fish, lentils, yogurt, citrus fruits, avocados, mushrooms, leafy greens, molasses and brewer's yeast. Don't get too excited about that last one. Beer does not have adequate B Vitamins to qualify it as nutritious. In fact, too much alcohol can cause B vitamin deficiencies. B vitamins are even in non-food areas, like intestinal bacteria.

4. Cancer Connection to B Vitamins

There has been a lot of discussion about the link between B vitamins and cancer. Many studies indicate that deficiencies in B vitamins put people at increased risk for cancer. Other studies show that B vitamins reduce risks of colon, prostate, breast and pancreatic cancers. On the flip side, some medical experts claim B vitamins, such as thiamine and folic acid, are harmful, encouraging the growth of tumors.

5. Be Careful With B Vitamins

To much of anything isn't good for a body. That includes B vitamins. Too much B vitamins cause a myriad of problems, ranging from mildly uncomfortable to serious complications, such as heart and liver problems. Some of the lesser problems caused by too much B vitamins include vomiting, nausea, blurred vision and skin problems. Another problem linked to overdosing on B vitamins is gouty arthritis.