Benefits of B vitamins

How well do you know B vitamins?

The vitamin B complex consists of eight water-soluble vitamins. In addition to their names, they have other words, such as biotin and folic acid, and are often referred to by their name.

• B1, thiamine, thiamine pyrophosphate
• B2, riboflavin 5
• B3, niacin, nicotinamide
• B5, pantothenic acid
• B6, pyridoxine
• B7, biotin
• B9, folic acid
• B12 cobalamin, methylcobalamin, the active form

What is the action of B vitamins, and what may happen when they are deficient?

B vitamins are grouped as B complex because they are often found together in food sources. They are found in various foods, including meat, fish, dairy, legumes, green leafy vegetables, nuts, seeds and fortified cereals.

B vitamins have similar bodily functions and help maintain cell health, create energy from food (metabolism), make new cells, create neurotransmitters, support healthy methylation, and more.

They are interdependent and function either as enzymes or as cofactors. As enzyme cofactors, they help promote the body's chemical reactions. As enzymes, they cannot complete their role without the cofactors.

If any of the B vitamins are deficient, they cannot participate as cofactors in the rest that function as enzymes.

Symptoms of vitamin B deficiency

Vitamin B1

Severe vitamin B1 deficiency is called Wernicke-Korsakoff or Beriberi syndrome.

Vitamin B2

A lack of vitamin B2 can cause cataracts or even cracks in the corners of the lips.

Vitamin B3

Severe vitamin B3 deficiency is called pellagra; the main symptoms are diarrhoea, dermatitis and dementia.

Vitamin B5

Vitamin B5 deficiency damages the adrenal glands. A deficiency condition known as "burning leg syndrome" is associated with B5 lack.

Vitamin B6

Vitamin B6, as it is a cofactor for many brain neurotransmitters, the main symptom of deficiency of this vitamin is depression, neuropathies and other mental health issues due to it being.

Biotin

Biotin deficiency can cause dry and dehydrated skin or hair loss.

Folic acid

Folic acid deficiency can cause anaemia, psychological disorders, and elevated homocysteine levels due to poor methylation.

Vitamin B12

Symptoms such as anaemia, nerve degeneration, and psychological disorders may be due to vitamin B12 deficiency.

Vitamin B deficiencies affect more the nervous system, brain, spinal cord, and peripheral nerves which cause neurological, psychological, and physical symptoms.

B vitamins are water-soluble; therefore, they are not stored in the body and excreted, except vitamin B12.

US study data shows 25 to 50 per cent of women have lower than recommended daily amounts of B1, B6 and folate. Moreover 5 to 25 per cent of women have lower than recommended daily intakes of B2, B3 and B12.

Population groups that have more significant requirements for B vitamins.

B vitamin deficiency may be due to either increased need, decreased intake, decreased absorption, or loss of urine, faeces, or sweat. People with increased nutritional requirements for B vitamins are:

• Elderly
• Pregnant and lactating women
• Children in development
• Teenagers
• Athletes
• People who regularfly drink alcohol
• People with eating disorders
• People with celiac disease
• People with Crohn's disease
• Diabetics
• People with chronic diarrhoe

If you are deficient in B vitamins, it is essential to supplement with the right dietary supplement, such as B-Complex Active, which contains all the B vitamins in the active form with folate, alfa alfa powder, biotin, choline, inositol and PABA.

The complete composition of B-Complex Active with vitamins in active form is easily absorbed and contributes to hormone balance, energy production and fatigue reduction.