B Complex Vitamins - An Overview

The B vitamin family or other ways collectively known as vitamin B-complex are water-soluble substances. They were discovered in the early 1900s and can be cultivated from bacteria, yeasts and molds. The B-complex vitamins action is in providing the body with energy by converting carbohydrates to glucose. They are also vital in the metabolism of fats and proteins. In addition they are essential and perhaps the single most important factor for a healthy nervous system. They are very important for the maintenance of muscle tone of the gastrointestinal tract and the health of eyes, mouth, skin, hair, liver and brain.

Vitamin B is a complex of nine water soluble vitamins
The known B-complex vitamins are B1 (thiamine), B2 (riboflavin), B3 (niacin), B5 (pantothenic acid), B6 (pyridoxine), B7 (biotin), B9 (folate, folic acid), B11 (Choline) and B12 (cyanocobalamin). B vitamins are important part of the diet and they are needed to help avoid many health conditions. Because they are water-soluble vitamin B-complex are not stored in the body-they excreted mostly through urine- must be continually replaced. The important think with B-complex vitamins is when taken they must be taken together.

Anyone taken in large doses may be of no therapeutic value or may create a deficiency of the others. In nature nowhere we find a B vitamin isolated from the rest. Need for B vitamins increases during stress and infection. Alcoholics require higher intake for proper metabolism. Additionally pregnant women, coffee users and those that consume excessive amounts of carbohydrates need extra B vitamins. Alcohol, sugar, sulfa drugs and estrogen can destroy B-complex vitamins. When taking B supplements it is important to remember that that the B vitamins exert deferent affects upon each other and any excesses or deficiencies may be harmful.

A balanced diet that includes plenty of fresh fruits and vegetables should be sufficient to provide all the B vitamins. Unfortunately this is not always the case with everyone’s eating habits. For people over the age of 50-deficiency is common in this age group- the National Academies of Science (NAS) recommends the intake of B vitamin supplements, or B vitamin enriched foods. B-complex vitamin supplements are generally thought to be safe but still should not be taken in very large doses.

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