The B Vitamins

In past years, the B vitamins were thought to be a single vitamin in the same way that we think of vitamin C or vitamin D.

However, research has uncovered that the B vitamins are actually composed of 8 unique water-soluble vitamins co-existing in the same food items.

These 8 vitamins are referred by their individual names when sold as such although there are supplements containing all 8 vitamins, which are then called vitamin B complex.

Vitamin B complex can be purchased at any pharmacy or health foods store.

Vitamin B1

Also known as thiamin, vitamin B1 is necessary to process fats, carbohydrates and protein for fuel.

It is also required by the nerve cells for normal functioning, by the brain for optimum cognitive ability, by the blood for the formation of new cells as well as for healthy circulation, by the digestive organs to improve muscle tone, and by the body as whole to fight against the effects of aging, cigarette and alcohol consumption.

Rich sources of thiamin include pork, whole grain cereals, wheat germ, beans, asparagus and oranges.

Thiamin deficiency can lead to malnutrition, severe eye fatigue, neurodegeneration, and beriberi as well as Wernicke-Korsakoff syndrome.

Vitamin B2

Just like the other B vitamins, riboflavin plays an essential role in energy production.

It is also essential in the regulation of human growth and reproduction, antibodies production as well as red blood cell regulation and formation.

It performs an important function in physical beauty in terms of healthy hair, skin and nails.

Riboflavin is abundant in foods like red meats, green leafy vegetables, dairy products, liver, kidneys and legumes.

Keep in mind that it is easily destroyed by light so vitamin B2 supplements must be kept in a cool, dark place.

The symptoms of riboflavin deficiency manifest in the oral and eye areas through cracked lips and corners of the mouth, sore throat and mouth ulcers as well as irritated eyes. Other signs include very dry skin and iron deficiency anemia.

Vitamin B3

More than an important component of energy production in the body, niacin is also essential in the elimination of toxins and harmful chemicals.

It also plays an important role in the production of sex and stress-related hormones, both of which are essential in our survival as species.

And if you want to gain weight, niacin promotes a healthy appetite and improves the normal functioning of the digestive system.

Niacin deficiency results in pellagra, which is considered one of the pandemic diseases along with beriberi, scurvy and rickets.

To avoid it, consumption of more liver, chicken, beef, fish, eggs, milk, cereal, peanuts and legumes is highly recommended.

Vitamin B5

Pantothenic acid is an essential nutrient in that it is critical in the synthesis and metabolism of carbohydrates, proteins, and fats.

There are studies that point to its value in the treatment of nerve damage as well as respiratory and skin problems.

Although vitamin B5 deficiency is relatively rare, its symptoms of irritability, fatigue, restlessness, sleep disturbances, nausea and vomiting as well as muscle numbness and abdominal cramps cannot be dismissed so easily.

Normal levels are usually regained through the consumption of peas, lean meat, poultry, fish and whole grain cereals.

Supplementation via calcium pantothenate is also advised by health experts.

Vitamin B6

Pyridoxine also converts protein into energy for the body while improving brain function through the synthesis of the neurotransmitters.

As a coenzyme, it is also involved in over 100 biochemical reactions.

Research has also shown that it works with folic acid (vitamin B-9) and cyanocobalamin (vitamin B-12) to lessen the levels of the amino acid known as homocysteine, which increases the risk for a heart attack in susceptible persons.

Vitamin B6 deficiency is often associated with deficiencies in other vitamins. The symptoms include anemia, seborrheic dermatitis, confusion, depression, irritability and, in worse cases, seizures. These signs can be avoided with the inclusion of poultry, pork, fish, eggs, soybean, oats, whole grains, bananas, nuts and seeds in the diet.

Vitamin B7

Also known either as biotin or as vitamin H, vitamin B7 is important in carbon dioxide transfer and in the metabolism of fats and carbohydrates.

It also promotes normal functions in the bone marrow, sweat glands, male gonads, skin hair, nerve tissues and blood cells.

As such, biotin supplementation is recommended for skin disorders, thinning hair and even in weight loss.

Biotin deficiency can result to neurological problems like lethargy, hallucination and depression as well as physical issues like muscle pains, hair loss, nausea and anemia.

Deficiency can be induced by feeding the individual with raw egg whites. Abundant sources of biotin are meat, poultry, fish, eggs, whole grains, vegetables, and nuts.

Vitamin B9

Folic acid, which is also known as folate, plays an important role in the production and regulation of new cells in the body.

As such, pregnant women and babies must consume abundant amounts of this B vitamin to ensure proper growth as well as in the production of red blood cells.

In fact, studies have shown that deficiency of folate in pregnant women can result in the development of spinal and brain defects as well as low birth weight and premature births.

Pregnant women must have 400 micrograms of folate daily.

Rich dietary sources of folate include leafy green vegetables, broccoli, asparagus, liver, dry beans, peas, fortified juices, cereals and grain products.

Supplementation is also possible especially for pregnant women.

Vitamin B12

Along with folic acid, cyanocobalamin assists in the production of healthy blood cells as well as in ensuring that the nervous system stays healthy. Men and women require 2.0 micrograms of this B vitamin on a daily basis.

Vegans are at high risk of vitamin B12 deficiency because it is only found in animal products like meat, milk products, eggs, cheese, chicken and fish.

The symptoms of vitamin B12 deficiency include pernicious anemia, walking and balance problems, weakness, confusion, sore tongue and even dementia.

The B Vitamins should not be treated like a B movie. The B Vitamins are 8 important vitamins necessary to keep a person's mind and body healthy.

Didn't find what you were looking for? Use the box below to search this entire site.

Google

Custom Search



Top of B Vitamins

Back to Vitamin Resources

Back to Home

New! Comments

Have your say about what you just read! Leave me a comment in the box below.
[?]Subscribe To This Site
  • XML RSS
  • follow us in feedly
  • Add to My Yahoo!


Didn't find what you were looking for? Use the box below to search this entire site.

Custom Search


Recent Articles

  1. Improving Pharmacy Safety Culture

    Oct 16, 17 10:29 PM

    This page discusses ways of Improving Pharmacy Safety Culture - Focusing on Work Environment, Processes and Procedures, not Personnel

    Read More

  2. Pharmacy Root Cause Analysis

    Oct 16, 17 09:55 PM

    Pharmacy Root Cause Analysis (RCA) - What is an RCA? How can it help PharmTechs and Save Lives?

    Read More

  3. How much dextrose is in D10W in a 250 bag?

    Oct 15, 17 04:54 PM

    In D10W, how much dextrose is in a 250mL bag?

    Read More

  4. WHAT IS 2/3 OF A 45 DAY SUPPLY?

    Oct 15, 17 04:29 PM

    WHAT IS 2/3 OF A 45 DAY SUPPLY?

    Read More

  5. Is the HIPPA law broken when my pharmacist shares what drug class my RX is in while I pick the RX with my friend?

    Oct 01, 17 10:24 PM

    I was at the counter yesterday with a co-worker picking up my prescription. The pharmacist did not like the way I signed my name on the machine. He stated

    Read More

  6. Days Supply Question - #60 pills: Take 2 & 1/2 tablets daily

    Oct 01, 17 10:09 PM

    If I had 60 pills on my rx, and I take 2 and 1/2 tablets daily, how long will the prescription last me (day supply)?

    Read More

  7. Pharmacy Math Question: How many full bottles (10 pills/bottle) and additional tablets needed to fill this prescription?

    Oct 01, 17 09:47 PM

    How many full bottles and additional tablets needed? If days supply needed is 45 and dosage = 1 tab daily, and there are 10 tablets per bottle.

    Read More

  8. Is it Against the HIPPA Law if you confirm that someone goes to your pharmacy, but not share what meds they are on?

    Sep 30, 17 10:42 PM

    Is it violating hippa to tell someone a patient goes to your pharmacy but that you can't release any information about him or her?

    Read More

  9. HIPPA Violation? Tech accessing pharmacy records of boyfriends ex and child

    Sep 30, 17 10:31 PM

    My ex (who I have a contentious relationship with) recently started dating a pharmacy tech. I have not used that particular local pharmacy in over a year,

    Read More

  10. Are Security Cameras with Audio Recording A HIPPA Violation at a Pharmacy?

    Sep 30, 17 10:17 PM

    Is it a Hipaa violation to have audio security cameras in the pharmacy?

    Read More

  11. Pharmacy Tech Intentionally Makes HIPPA Violations in RANT on Social Media

    Sep 30, 17 09:53 PM

    I have a fellow tech who went on Facebook in a rant and exposed this guy for having a STD, she exposed his name as well and was a customer at our pharmacy,

    Read More

  12. Days Supply Question on Rynex PE: 1/4 to 1/2 tsp po q4-6h prn cold symptoms

    Sep 27, 17 09:33 PM

    Rynex PE 1/4 to 1/2 tsp po q4-6h prn cold symptoms #6oz What is the day supply? What is the dispensed quantity?

    Read More

  13. How long must PA Pharmacies maintain their original prescriptions?

    Sep 16, 17 07:44 PM

    How long must a PA pharmacy retain an original prescription?

    Read More

  14. Days Supply Question - 480 ml solution: 15 ml by mouth every 6 hours as needed

    Sep 16, 17 04:53 PM

    What is the days supply in this question?

    Read More

  15. What is the percentage strength of this NEW, Efudex-like compound?

    Sep 15, 17 11:46 PM

    Efudex cream is 5% flurouracil and is available in a 25 gram tube. What would be the new percentage strength if in the compounding lab, you added an additional

    Read More